The most common symptoms of insomnia are difficulty in falling asleep, sleeping in difficulty or waking early, and waking up feeling unable to recover energy and physical strength, thus life and social function are impaired.The incidence of insomnia is very high, adult insomnia rate is as high as 57%.
In addition to routine medication, relax, massage, and other non-drug treatments are also very important. The diet treatment is simple, economical, safe and effective. People can improve sleep by diet.
Nutrition experts recommend that the dietary principles of our insomniacs.
1.Don't eat too much before eating.
2.Avoid strong tea, coffee, peppers, peppers, greasy food, and alcohol before bedtime.
3.Eat light and nutritious food, especially those containing essential amino-acids, proteins, vitamins B, vitamin E, vitamin C, and more calcium.
The following are some common food and food options on the daily table, which have a good effect on sleep.
Milk is rich in nutrition, easy to digest and absorb, is called "white blood", is the ideal natural food. From the perspective of traditional Chinese medicine, it has the function of raising heart and lungs, filling the blood, etc., and has a good sleep effect on the neurasthenia and insomnia.Magnesium in milk can relieve heart and nervous system fatigue.
One of the essential amino acids tryptophan is the source of serotonin, which restricts brain activity to sleep. If the insomniac drinks a cup of warm milk before going to bed to have sleep, have a calm effect.
Per 100 g walnut contains 15 to 20 g protein, carbohydrates 10 g, and rich in calcium, phosphorus and other trace elements and vitamins, the fat 71% linoleic acid, 12% were linolenic acid, protein also a good protein. Fat and protein in walnuts are the best nutrients in the brain, which can cure neurasthenia, forgetfulness, and insomnia.In clinical practice, walnuts have also been shown to improve sleep quality. The specific method is to mix black sesame paste into a paste before going to bed, the effect is very obvious.
The fruit has high levels of vitamins, which can help improve insomnia.
If apple contains fructose, malic acid, and rich aromas, it can induce a series of reactions to produce serotonin, which will help you fall asleep at night. Or put a peeled or sliced orange on the bedside table, so insomnia can smell its aroma, calm the central nerve and help you fall asleep.