It's so cold that I can't get out of bed while lying in bed! Many people feel that it is difficult to get up recently. If you have insomnia at night, you will be even less energetic during the day! Su Xiaofeng, general nutrition consultant of the Weight Management Center of the Staff Clinic in Hsinchu Science Park, suggested that if people who have difficulty falling asleep at night do not want to take sleeping pills, they may try these 5 hypnotic foods first, and there are 5 foods that must be avoided before going to bed, hurry up Come and try it.
Su Xiaofeng said that many people have had the situation of "laying down all night, but staying up all night", especially after a long day of work and tiredness, they were so exhausted that they finally lay down to the point of "thinking about it all day." ”, but tossed and turned, unable to fall asleep, and dragged his heavy body to face work and family the next day. And it was repeated day after day, and I felt physically and mentally exhausted.
Sleep aid foods that do not rely on sleeping pills
Taiwanese take 900 million sleeping pills a year, but it is best not to abuse sleeping pills. Before using sleeping pills, Su Xiaofeng suggested that friends who have trouble falling asleep should try it out. Foods that aid in sleep, help you relax and sleep better. But if you are suffering from sudden stress and insomnia, please seek medical help immediately, and use correct relaxation methods and drugs to break the cycle of insomnia:
Bananas:
Everyone has heard that people with insomnia should eat more bananas. This is because bananas are rich in tryptophan, which is the raw material for the production of serotonin in the brain. It is one of the essential amino acids in the human body and can help People relax their minds, maintain a happy state, and soothe their spirits. But don't eat until you are sleeping, so there is gastroesophageal refluxmay have more difficulty sleeping. The way to eat is to eat one after dinner. When it is digested and absorbed for 2 or 3 hours, it will improve insomnia.
●Milk:
Milk is rich in calcium and tryptophan, both of which can stabilize the spirit and improve mood. For those who have difficulty falling asleep easily, it is recommended to drink a small glass of warm milk of about 250CC before going to bed, which can help to relax and sleep well.
Sesame seeds:
A popular sleep aid is the use of sesame extract, because sesame seeds contain high amounts of calcium and magnesium, as well as vitamin B complex, fat-soluble vitamin E, vitamin A , Vitamin D, for people with neurasthenia, it can soothe the nerves and invigorate the brain, and promote the vitality of the brain nerves. Research has found that it can help stabilize nerves and help sleep.
●Lotus root:
Lotus root is rich in iron, fiber and vitamin C. In addition to the effects of calming and improving sleep quality, it can also improve anemia, eliminate fatigue and prevent constipation. In addition to eating lotus root, you can also drink lotus root tea.
Nuts:
The two minerals magnesium and zinc in nuts can help us stabilize our nerves and stabilize our mood. It is recommended to eat a spoonful of nuts after dinner (such as 7 almonds or cashews or 2 walnuts, or 10 pistachios), don't eat too much, avoid eating too much to take in too many calories.
These 5 kinds of food should eat less of the food above
from dinner. Those who want to help sleep can eat it first to see if it helps, but the following food is not recommended to eat before going to bed, otherwise it may affect sleep:
●Tea, coffee, carbonated beverages:
Caffeine will stimulate the central nervous system and sympathetic nervous system, have a stimulating and refreshing effect, and will also reduce the quality of sleep. If you have the habit of drinking tea or coffee, you should also avoid drinking tea or coffee after 3 pm, so as not to affect the quality of sleep at night.
●Spicy food:
Spicy food not only stimulates the stomach, but also stimulates the central nervous system of the brain and peripheral nerves in some parts of the body, resulting in rapid heartbeat, sweating, etc., which has a stimulating effect, which will delay the time to fall asleep and affect sleep.
●Chocolate, sweets:
Chocolate is rich in caffeine and theobromine. Theobromine has a stimulating effect, which may cause insomnia. Although sweets will increase blood sugar and make people drowsy soon, but blood sugar will drop again quickly, making blood sugar fluctuate violently, and it is easy to wake up after falling asleep, but it will affect the quality of sleep.
●Fried food:
Excessive greasy and high-fat food will prolong the time that food stays in the intestines, affect the digestive function and increase the burden on the stomach, liver, gallbladder and pancreas.
●Soybeans:If the stomach is more prone to gas, it is recommended to avoid eating too much beans from dinner, so as not to produce more gas, which will easily reduce sleep quality due to flatulence and slow digestion.
Su Xiaofeng reminds that a good night's sleep can lead to a full and full of energy to face the next day's work. Friends who are prone to sleep well lately should hurry up and go to school, give it a try, I believe that your sleep productsQuality will be improved.
◎ Image source / Su Xiaofeng nutritionist Facebook·Dazhi Image / courtesy of shutterstock ◎ Source / Su Xiaofeng Nutritionist
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