Nowadays, more and more people are troubled by insomnia, and young people are unable to sleep in the stress of their work and life. The elderly are also unable to sleep. Obviously knowing that insomnia and late nights are harmful to the body, but the more you force yourself to sleep, the more sheep you count, the less you can sleep, the more you drink, the Xiaoyin porridge is also eaten, and so is the jujube kernel. Obvious effect. Where is the problem? What to take to save this damn sleep?
In addition to psychological and emotional factors, insomnia may well be due to the fact that our diet lacks certain important nutrients:
1, calcium deficiency. Calcium-deficient infants are easily awakened in the evening and like to cry during the day. It is also difficult for adults to fall asleep at night in case of calcium deficiency, and leg cramps are easy to fall asleep. Because of the transmission of signals in human cells, the release of neurotransmitters and the contraction of muscles require the participation of calcium ions. In the absence of calcium, these functions are suppressed, and nerves and muscles are in an excited state and cause insomnia. Therefore, we must pay attention to milk, bean products, green leafy vegetables, nuts, and other calcium-rich foods, especially when it is served at dinner.
2, lack of B vitamins. People’s living standards have improved, and fewer B-vitamins have been consumed from their diets. Because of the severe shortage of coarse grains and green leafy vegetables, rice flour and animal foods are used instead. The modern lifestyle has increased the number of B-groups. The consumption of vitamins. B vitamins are a type of vitamin closely related to the health of the nervous system, especially vitamin B1, vitamin B6, folic acid, vitamin B12 and other effects on the nerve stabilization and emotional improvement is very obvious. Usually should pay attention to coarse grains, nuts, beans, green leafy vegetables, bananas, lean meat intake, a small amount to eat some of the internal organs is also possible.
3, the main food intake type is wrong or insufficient. We all have this experience. After eating a hearty meal, it is easy to be trapped. The main reason is that the postprandial blood glucose level is elevated, insulin is released, and the synthesis of 5-hydroxytryptamine in the body is promoted. It is a way to make people feel happy and calm. The neurotransmitter that aids sleep, which is why many people improve their mood by eating sweets. But eating sweets is not the best solution, because the blood sugar level is more likely to cause mood swings, but also easy to gain weight. Instead, they should take in more slowly digested staple foods to maintain long-term stability of blood sugar and slow release of insulin, such as whole grains, potatoes and starchy beans.
4, lack of tryptophan. Tryptophan is a natural sleeping pill. It is not only a raw material for the synthesis of serotonin in the brain, but also a necessary condition for the synthesis of melatonin in the body. Melatonin is a hormone that regulates human sleep. With the growth of age, the secretion of melatonin is significantly reduced, especially after 35 years old, it decreases by 10%-15% every 10 years, and the lack of melatonin secretion is a lot of elderly people. One of the important reasons for insomnia. The content of tryptophan in millet is high, and the content of tryptophan in milk and dairy products, soybeans and its products, cowpea, flower bean, seaweed, and kelp is also abundant. And the synthesis of these two substances requires the help of B vitamins.
The lack of these nutrients may cause insomnia, which is why remedies can not cure insomnia in many cases, because many nutrients are lacking, not just lacking one, and of course it is difficult to solve the problem.
In addition, to completely deal with insomnia, it is best to do the following:
1, do not eat too late dinner, it is best to resolve more than 3 hours before going to bed, try to avoid eating some easy to sour flatulence food;
2, do not drink too much water after dinner to prevent frequent nights;
3, try to quit strong tea and coffee, drink and also drink in the morning;
4, thicken the curtains, cut off all power, not even turn off the lights, so as not to affect the secretion of melatonin;
5, increase physical exertion during the day, avoid strenuous activities at night, walking and stretching are conducive to physical relaxation exercises;
6, hot feet before going to bed about 20 minutes, and massage Yongquan;
7. Switch off mobile phones and computers in advance, sleep in bed and listen to light music and turn a few pages of professional books, as a small ceremony before bedtime, let the body form a conditional reflex;
8, put a few apples or a pack of lavender pillow, natural fruit and flowers can help sleep.
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