What about people with poor sleep quality for a long time? What is good for daily health care? 10

Sleep is extremely important for brain health, and people generally need to get more than 8 hours of sleep, and it must be of high quality. If the time or quality of sleep is not enough, it will be difficult to recover from the fatigue of the brain, and if the lack of sleep or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are originally very smart will become confused, and many people will suffer from neurasthenia and other diseases.

The long-term effects of poor sleep quality on the body are serious, and the following aspects can improve sleep quality:

Take a sleep aid

For people with poor sleep quality, you can take Fuxishu Yukang Cream to fundamentally regulate the heart and spleen, calm the nerves and nourish the heart, and improve sleep quality while helping you fall asleep quickly.

Sleep in moderation

In many books, it is said that adults generally sleep 7 to 8 hours a day. The latest research has found that 6-7 hours of sleep at night is not enough for a person. Therefore, most people actually do not get enough sleep, which not only reduces the quality of life, but also may lead to diseases.

To compensate for this widespread lack of sleep, "naps" are promoted. This type of nap refers to a 20-minute nap after waking up from formal sleep every day.

Sleeping environment

There should be a suitable environment for sleeping, mainly a quiet bedroom and comfortable bedding. Regardless of the temperature outside, you should open the windows for ventilation before going to bed. Choose a comfortable bed, generally a brown trampoline or a cork mattress with moderate firmness.

The pillow should be moderately soft and hard, and try to be warm in winter and cool in summer.

Conform to the biological clock

If we wake up on time every day and go to the sunshine every morning, then your body clock will be running on time. Studies have shown that this is one of the key elements in improving sleep quality.

Regulate your diet

A small number of people subjectively did not feel bad sleep after consuming a lot of coffee, chocolate, cola, tea and other foods or beverages at night, but experiments have confirmed that their deep sleep can be adversely affected. So before going to bed, don't consume these things.

Food to help you sleep:

1) Before going to bed, put a tablespoon of vinegar into a glass of cold boiled water, stir well and drink, you can fall asleep quickly and sleep soundly. At the same time, you can also drink a glass of milk or soup, which has a better hypnotic effect.

2) Cut fruits such as oranges, tangerines or apples, place them next to your pillow, smell their fragrance, and sleep peacefully.

3) Cook porridge with millet and water, and eat it before going to bed, so that people can quickly get sleepy and fall asleep soundly.

4) When people eat bread, the pancreas will secrete trypsin to metabolize the amino acids contained in the bread, and the amino acid metabolites of serotonin can calm the nerves and cause people to fall asleep.

In addition, food only has a certain help, if you want to improve insomnia, the most important thing is to drink a bag of sleep fragrance every night before going to bed, and stick to it for a period of time to improve insomnia, improve sleep quality, and promote deep sleep.

The following foods can be eaten:

Millet. In addition to the effect of millet has a good stomach nourishing effect, regular consumption in daily life can also help us improve poor sleep problems such as difficulty falling asleep, easy to wake up, insomnia, etc.

Walnut. Walnuts are not only nutritious, but also can be used to improve sleep, often used for neurological decline, insomnia caused by dark circles, forgetfulness and dreaminess and other symptoms. The general way to eat it is to mix it with black sesame seeds, mash it into a paste, and take 15 grams before going to bed, and the effect is particularly good.

Almond. Almonds are not only rich in protein, vitamins and other nutrients, but also contain tryptophan and magnesium, a good medicine for soothing muscles, just like honey. Eating regularly helps to relieve feelings of anxiety and sleep.

Almonds are also good for heart health and help you "cleanse" your gut.

In addition, food only has a certain help, if you want to improve the quality of sleep, the most important thing is to improve the oral sleep fragrance of sleep, stick to it for a period of time to improve the quality of sleep, improve the body's immunity, and fall asleep quickly.

Bananas, almonds, walnuts, etc., although these are good, they should also be eaten in moderation.

Me too, I have insomnia almost every day, my spirit is very poor, and I have tried many methods to no avail.

It is recommended not to take medicine, taking medicine will bring a lot of *** to the body.

People who have not slept well for a long time must adjust it, because poor sleep can easily lead to excessive mental stress.

You can drink more milk, or like my brother.

1. People who don't sleep well can take a bath at night and take a hot bath for themselves, which can make everyone more relaxed, which is very beneficial to sleep.

2. When you don't sleep well, you can change the posture and position of sleeping, generally after making changes, it will have an impact on sleep, and you should find a position and position that suits you best.

3. The most important thing for poor sleep is to drink a bag of sleep dream fragrance before going to bed, insist on falling asleep quickly for a period of time, improve sleep, prolong deep sleep, adjust the biological clock, and improve sleep quality.

5 foods to make you sleep soundly.

1. Longan meat: Longan meat has the effect of nourishing the heart and brain, nourishing blood and calming the nerves. Drinking longan tea or decoction with sugar before going to bed can improve sleep.

2. Apples: Apples contain fructose, malic acid, and a strong aroma. It can induce the body to produce serotonin, which helps people fall asleep.

3. Lotus seeds: Lotus seeds have a calming effect. Lotus seeds contain ingredients such as lotus heart and rutin, which have a sedative effect. Before going to bed, you can fry the lotus seeds in water, add a little salt to take them, or cook the lotus seeds and add sugar to eat.

4. Mulberry: Mulberry is often used for dizziness and insomnia caused by yin deficiency and hyperyang. Take the mulberry water decoction juice, boil it into a ceramic pot into a paste, add an appropriate amount of honey and mix it evenly and store it, one or two spoons each time, and take it with warm boiled water.

5. Walnut: Walnut is a good nourishing and nutritious food, which can lead to neurasthenia, forgetfulness, insomnia, and dreams. You can take an appropriate amount of japonica rice, walnut kernels, and black sesame seeds, simmer them into thin porridge over slow heat, adjust them with sugar, and eat them before going to bed.

Due to the increasing stress, many young people have poor sleep, and some even have insomnia. Poor sleep seems to be a small problem, but in fact it is particularly harmful to the human body, which will not only lead to endocrine disorders, but also make people's spirit in a state of malaise, and even make people unable to live and work normally in serious cases. Therefore, people who always have trouble sleeping should be vigilant, and it is recommended to start from many aspects to regulate sleep, such as eating more foods that help you sleep.

What is the best thing to eat if you always have a bad night's sleep?

1. Milk

The role of milk in improving sleep quality is undoubted, milk is rich in tryptophan, this substance will inhibit the excitability of the brain after entering the human body, and can also make people tired, so you can drink some milk before going to bed, but you can't drink too much, otherwise it will increase the burden on the stomach, a cup is appropriate.

2. Lotus seeds

Eating some lotus seeds two hours before going to bed can improve the quality of sleep. Lotus seeds are rich in lotus seeds and aromatic glycosides, which have a sedative effect, and can promote the secretion of insulin after consumption, thereby increasing the supply of serotonin, and the quality of sleep will be improved under the influence of a variety of substances.

3. Walnuts

Walnuts are also a good sleep aid food, with the effect of inhibiting neurasthenia, forgetfulness and insomnia and dreams, eat some walnuts every morning and evening, which will help you sleep, but you can't eat too much at one time, because the oil content in walnuts is relatively high, and eating too much will cause diarrhea.

4. Fresh lotus root

Fresh lotus root is particularly rich in nutrients, including carbohydrates and rich calcium, phosphorus, iron and other trace elements, with the effect of clearing heat and nourishing blood and removing annoyance, if it is because of insomnia caused by blood deficiency, then eat some fresh lotus root every day, you can get an effective improvement.

5. Sunflower seeds

Sunflower seeds are rich in protein, sugar, various vitamins and amino acids, which can not only play a role in nourishing blood, but also play a role in lowering blood pressure and cholesterol. After the sugars enter the body, they will be converted into a large amount of serotonin, which can inhibit the excitability of the cerebral cortex, so that people can fall asleep faster.

1. Soak your feet before going to bed

After a busy day, the body is very tired, so before going to bed, we can choose to soak our feet with hot water, soak our feet for 15 minutes, in the process of soaking our feet, we can make our body's blood circulation become very good, and can also relax the body's muscles, so that the body can slowly get rid of the tense state during the day. In this way, the quality of sleep can be improved, and foot soaking can also promote sleep and improve insomnia.

2. Massage before bedtime

If possible, you can do a massage before going to bed, massage can relax the whole body, and it is also very helpful to improve the quality of sleep, when people do not sleep well at night, it is due to the mood of the day is too tense, resulting in the nerves at night have been in a tense state. In such a state, it will affect sleep and lead to poor sleep quality, so massage before bed can effectively relax the body and improve the quality of sleep.

3. Don't eat a full dinner

Don't eat a lot of dinner because the amount of exercise at night is relatively small, then the digestion is relatively slow, if it is time to sleep, you still feel very supportive, then it will definitely affect sleep, so at dinner, be sure to eat less. In this way, it will not affect sleep, and do not drink tea or coffee at night, such as these caffeinated things, which can cause sleep problems. Drinking a glass of warm milk before going to bed can help improve the quality of sleep.

4. Don't think about problems

Many people start to think crankily at night after encountering some things during the day, which actually has a great impact on sleep, so before we go to bed, don't let our brains think too much. If you think about things all the time, then the brain is in a state of excitement, and it is difficult to fall asleep in this state, and even if you fall asleep, it will affect the quality of your sleep, such as dreaming.

Soak your feet before going to bed, drink a glass of warm milk, develop a good habit of work and rest, eat lightly, and create a particularly quiet sleeping environment. Wear earplugs and an eye mask.

You should strengthen your exercise, eat more light food in your diet, avoid sleeping during the day, and soak your feet in hot water before going to bed at night, so that you can improve your sleep.

Before going to bed, you can soak your feet, you can drink a glass of warm milk, you should develop a good routine, you should eat lightly, you should create a particularly quiet sleeping environment, you can wear earplugs, wear eye masks.

Stuff cotton in your ears while you go to bed to create a quiet sleeping environment for yourself and listen to a lullaby before going to bed.