Insomnia is a common problem faced by modern people. The pain caused by insomnia has caused many people to worry about it. In fact, some improvements in the daily diet and lifestyle can ease insomnia. Here's how to deal with insomnia, let's take a look.
First, food to deal with insomnia:
1, milk
There are two hypnotic substances in milk. One is tryptophan, which promotes brain cells to secrete a lethargic neurotransmitter - serotonin; the other is a peptide that regulates physiological functions. The "opioid peptide" can be Combined with the central nervous system, it exerts an anesthetic and analgesic effect similar to opium, which makes people feel comfortable in the body, helps to relieve fatigue and promotes falling asleep. For those who are debilitated by physical weakness, the hypnotic effect of milk is even more pronounced.
2, kiwi
Studies have confirmed that eating kiwifruit can effectively improve the symptoms of insomnia, because it contains melatonin, which can help sleep substances, can regulate the body's biological clock, and help the pineal gland to secrete in the brain. It has a close relationship with sleep. However, doctors pointed out that everything should follow the principle of proper quantity, and normal people should not use too much kiwifruit. Eating more can cause diarrhea.
3, whole wheat food
B vitamins have a synergistic effect with each other, can regulate the metabolism and enhance the function of the nervous system. Whole-grain foods are rich in B vitamins, which have the effect of eliminating irritability and promoting sleep. Oats, barley, brown rice, whole wheat bread, and whole wheat crackers all belong to whole wheat foods.
4, sunflower seeds
Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve brain cell function, and play a role in calming the nerves. After eating some sunflower seeds, you can also promote the secretion of digestive juice, help digestion and stagnation, help sleep.
5, fresh oysters
Poria contains a lot of carbohydrates and rich in calcium, phosphorus, iron and other vitamins, with heat, nourishing, Chufan and other effects. It can cure blood deficiency and insomnia. Method of eating: Take fresh squid to smash with low heat, add appropriate amount of honey after slicing, eat freely, have the effect of tranquilizing and falling asleep.
6, lotus seeds
Lotus is fragrant and delicious, with the function of nourishing the heart and nourishing the spleen and nourishing the nerves. In recent years, biologists have confirmed through experiments that lotus root contains components such as lotus root and aromatic sedatives; after consumption, it can promote the secretion of insulin by the pancreas, which in turn can increase the supply of serotonin, so it can make people fall asleep. Drinking sugar boiled lotus seeds before going to bed every night will have a good sleep aid effect.
Second, daily behaviors to deal with insomnia:
1, evening walk
People who suffer from insomnia for a long time can also take a walk in the evening. The best place to choose is near your home. It should not be too long. Walking can relax muscles and make the body hot (not fever). Usually when the body temperature drops, people will feel sleepy and want to sleep.
2, make love before going to bed
For many people, having sex before going to bed can completely relax the body and improve the quality of sleep. If some people feel uneasy or nervous about sex, this method is not necessary.
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