Modern people are too busy, working and living at home with candles burning at both ends, many people may have lack of sleep or sleep problems. Experts point out that don't think that sleeping until snoring is a phenomenon of good sleep, careful snoring and light sleep will make the body more tired! What should I do if I can't wake up to the sun? A nutritionist teaches you to eat the right foods to help you sleep.
Schematic／
Have you seen someone snoring in sleep and thought he was sleeping? In fact, snoring is not a good thing for sleep. Kang Zhisen, vice president of Boren Hospital, pointed out that snoring means poor sleep quality, and the blood oxygen concentration of the human body will decrease during the snoring process. Snoring at this time produces sleep apnea.
In the past, medical reports have also pointed out that when a person snores while sleeping, blood oxygen will drop during that time. Long-term snoring will increase the risk of cardiovascular disease, including cardiovascular, cerebrovascular and even blood sugar, and the entire peripheral blood vessels will be affected. affected.
Jiang Bingying, a professor at the Department of Medicine of China Medical University, also mentioned that some patients with sleep apnea have a burden on the heart due to sleep hypoxia, resulting in insufficient secretion of antidiuretic hormone in the body, resulting in an increase in urine output. For example, some people go to bed before going to bed. Not drinking a lot of water, but trying to get up in the middle of the night to go to the toilet is such a situation. In addition, long-term sleep apnea is prone to sequelae such as heart disease, high blood pressure, and stroke.
1. Whether you are full of energy after getting up in the morning, or still feel tired.2. Difficulty getting out of bed; is there any sleep disruption. 3. Waking up early, or even having difficulty falling asleep. 4. If there is a sleep interruption, such as not drinking a lot of water before going to bed, but always getting up in the middle of the night to go to the toilet, it is necessary to explore the reason.
Jiang Bingying emphasized that the complete sleep structure is like building a house. The average person falls asleep (light sleep), enters the second stage of deeper light sleep, and then enters the third stage of deep sleep (slow wave sleep or deep sleep) , and then enter the rapid eye movement period (dream period), the whole process is about 1.5 hours; so if you maintain 6 hours of sleep, you will experience roughly 4 sleep cycles.
Many people suffer from insomnia. From the perspective of a nutritionist, if you want to sleep, the most important thing is to eat the right dinner. Dietitian Liu Yili said that according to research, postmenopausal women are prone to sleep disorders. If they eat delicate sugars for dinner, including white rice, white noodles, white toast or cakes and biscuits, the blood sugar will rise and fall. On the contrary, it affects the quality of sleep.
Liu Yili, a nutritionist, suggested that taking the following 3 nutrient foods for dinner can help sleep well:
Tryptophan is actually an amino acid, which is a food with high protein content. It will form serotonin and make the body more relaxed; you can choose foods such as tofu, pumpkin seeds, peanuts, milk, eggs and so on.
Because carbohydrates are required to participate in the process of forming serotonin, it is necessary to consume carbohydrates in moderation, including grains, oats,Quinoa, sweet potatoes, etc., these are relatively healthy complex carbohydrates.
Calcium can relax blood vessels, including milk, dried small fish, traditional tofu, etc., all of which are good calcium-containing foods. If you are a vegetarian, you can choose kale or amaranth. These two are also relatively high in calcium content. Tall vegetables.
◎ Image source/Provided by Dazhi Image/shutterstock
Related Articles
No comments:
Post a Comment