How can insomnia improve sleep quality!?

11 foods to improve sleep.

1.Vinegar. Some people are overworked after a long trip and have difficulty sleeping at night, so they can use a tablespoon of vinegar mixed with warm boiled water to take it slowly. After drinking, close your eyes and soon fall asleep.

2.Sugar. If you have trouble falling asleep due to irritability and anger, drink a glass of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can make the cerebral cortex inhibited and easy to fall asleep.

3.Milk. Tryptophan is one of the eight essential amino acids in the human body, which not only inhibits brain excitability, but also contains the effect of making people feel tired.

It is one of the indispensable amino acids in the body, and the content in a glass of milk is enough to make people sleep peacefully, which can make people fall asleep faster.

4.Fruit. People who are overtired and suffer from insomnia can eat apples, bananas and other fruits before going to bed to fight muscle fatigue; If you put fruits such as oranges next to your pillow, their scent can also promote sleep.

5.Bread. When you have insomnia, eating a little bread can calm you down and help you fall asleep.

6.Millet. In addition to being rich in nutrients, the tryptophan content in millet is the highest among cereals.

Traditional Chinese medicine believes that it has the effects of strengthening the spleen, stomach, and sleeping. Diet: Take an appropriate amount of millet, add water to cook porridge, eat it at dinner or before going to bed, it can have the effect of sleeping.

7.Fresh lotus root. Lotus root contains a lot of carbohydrates and rich calcium, phosphorus, iron, etc. and a variety of vitamins, which has the effects of clearing heat, nourishing blood, and removing troubles.

It can cure blood deficiency and insomnia. Diet: Take fresh lotus root and simmer it over low heat, add an appropriate amount of honey after slicing, you can eat it at will, and it has the effect of calming your mind and falling asleep.

8.Sunflower seeds.

Sunflower seeds are rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, etc., which have the effects of flattening the liver, nourishing blood, lowering blood pressure and cholesterol. Swallowing a handful of sunflower seeds every night has a good sleeping effect.

9.Lotus seed. Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and soothing the nerves.

In recent years, biologists have confirmed through experiments that the lotus seeds contained in lotus seeds, aromatic glycosides and other components have a sedative effect; After eating, it can promote the secretion of insulin from the pancreas, which can increase the supply of serotonin, so it can make people fall asleep. Taking boiled lotus seeds in sugar water every night before going to bed will have a good sleep aid.

10.Jujube.

Jujube is sweet, containing sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., and has the effect of tonifying the spleen and calming the nerves. Use 30 60g of jujube every night and add an appropriate amount of water to cook to help you fall asleep.

11.Lettuce.

There is a milky white serous liquid in lettuce, which has a sedative effect and is not toxic, and is most suitable for people with neurasthenia and insomnia. When using, slicing lettuce with skin and boiling it in soup, especially before going to bed, has the effect of helping sleep.

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1.Stick to a regular routine and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

2.Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

3.Stay away from coffee and nicotine before bed. It is recommended that you do not drink coffee eight hours before going to bed.

4.Select a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

7.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

8.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

9.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

10.Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills, it is recommended that you do not take sleeping pills for more than 4 weeks.

Many factors can cause insomnia, so **insomnia should find out the cause and treat the symptoms**.

The first reason is mood swings. Anger, change of environment, high psychological pressure, etc.;

The second reason is disease. Neurological, heart, cervical, cerebral and other diseases;

**Method: First, insist on jogging in the morning for 20 minutes;

The second is to adjust the way of thinking, go with the flow, and keep a peaceful mind;

The third is to take a hot bath or soak your feet for half an hour before going to bed, and listen to the relaxed and pleasant **;

Fourth, develop more regular living habits;

Fifth, find a doctor to treat the symptoms of related diseases.

It won't be long before you'll be asleep.

I wish you joy and joy!

What should I do if I don't sleep well or have insomnia? How can I get a good night's sleep?

Take a hot shower or other activities that can relax you, I also have insomnia, quite painful...

Boil water with 50 grams of longan meat every day and drink it for a few days.

1.Sleep induction. Listening to flat and rhythmic sounds, such as the sound of a train running, crickets, the sound of dripping water and the sound of spring rain, or a hypnotic sound tape, can help you sleep and build a conditioned reflex that induces sleep.

2.Seek out and eliminate the cause of insomnia. There are many factors that cause insomnia, which have been mentioned before, and it is not difficult to find out with a little attention. The cause is eliminated and insomnia heals itself. Socks and trousers.

3.Soak your feet in hot water. Before going to bed, use hot water to burn your feet, this principle is actually a bit similar to combing your hair, because there are many acupuncture points under the soles of your feet, soaking your feet can speed up blood circulation, relieve fatigue, and have a relaxing effect on the whole body, but if you insist on soaking your feet for a long time, it is also conducive to body detoxification, has a calming effect, and can help people fall asleep quickly.

You can drink a sleeping pill before going to bed, so that the problem of insomnia can be improved. You can drink a glass of milk before going to bed, or you can exercise your body before going to bed, so that you can improve the quality of your sleep.

Insomnia can be tried with medications**. Exercise more often, relax your mind, and fall asleep better at night.

There are several ways to improve sleep quality:

1. Improve the quality of life: reasonable nutrition, because the human body's brain sleep is an active process rather than a simple inhibition process.

2. Don't do too many activities that damage sleep at night, such as drinking strong tea and coffee at night, and being too excited;

3. Don't eat too much at dinner, especially before going to bed, try to avoid eating, especially high-fat, high-protein diet;

4. Don't drink too much water when you sleep at night to prevent overfilling of the bladder when sleeping;

Don't stay up late, go to bed early, get up early, and exercise properly. This will effectively improve the quality of your sleep.

As the saying goes, medicine is not as good as food, and food is not as good as sleep, and the ancients have long recognized the importance of sleep in regulating the body's qi, blood, yin and yang. When you sleep well, you will be full of energy and you will not be tired during the day. In the "Emperor's Inner Canon", it attaches great importance to sleep, the so-called "autumn harvest and winter storage" and "autumn and winter yin" emphasize the importance of autumn and winter sleep.

Let yourself think less about things, and sleep better when you are more tired during the day.

Relax more and do more exercise: sit-ups, push-ups, push-ups, and push-ups are the more tiring exercises the better, but you must not exercise before going to bed, especially after 10 o'clock. Eat more light and nourishing things, such as vegetables and ginseng.

There are several reasons for dreaming, active thinking, sensitivity, love to fantasize, etc., the main thing is to think a lot. Go buy a small gourd and hang it at the head of the bed. Exercise and eat plenty of vegetables. I'm sure you'll be fine.

Wumei, make tea and drink, I used to sleep very badly, go to bed early and get up early. Adjust your work and rest schedule. You'll be fine.

In order to improve the sleep quality of insomniac, we should first clarify what is the cause of insomnia.

Determine the cause of insomnia and then solve the problem.

In general, you can master certain eating habits and eating methods, and then if you can, you can go to the hospital to have a detailed look, and it is best to look at Chinese medicine to solve the problem.

Arrange rest time reasonably and do more leisure activities.

You can eat sleep dreams, I bought this for my mother, it's not bad.

And improve the sleep quality of insomniacs, then I think insomnia has something to do with restlessness and too much worry, well, try to adjust your mentality, arrange the time a little more during the day, take a 20-minute nap at noon, and try to improve the quality of sleep at night.

The so-called insomnia is nothing more than not being able to sleep, and the reasons for not being able to sleep are a few depending on which one you belong to? The first is that there is a physical disease, such as pain, such as itching, then you go to the hospital to see a doctor, the second reason is that you have a heart, if you have a heart, find a way to solve the problem, and then you can fall asleep, the third procedural, insomnia without any reason, maybe related to the spirit, maybe related to emotions, this is the most unavoidable, my advice is to read and concentrate on doing one thing, and sleep when you are tired.

If you want to improve your sleep quality, you first need to develop the habit of taking a walk after meals, so as to promote gastrointestinal peristalsis, which is conducive to promoting sleep. Secondly, you can comb your hair with a comb before going to bed, which has the effect of massaging acupuncture points, which is helpful to improve sleep quality. In addition, you can soak your feet in hot water before going to bed.

It depends on whether your body is functioning properly or not!

Don't eat three hours before going to bed, listen to some soothing ** before going to bed, do appropriate physical exercise three hours before going to bed, keep the bedroom environment quiet, and develop a fixed time to sleep, don't stay up late.

It is best for insomniacs to have a good attitude, relaxed and happy mood, pay attention to the regular work and rest, drink some milk before going to bed, and scald the feet can help sleep.

Exercise more during the day to make your body tired, so that you can sleep well at night, and drink a glass of warm milk before going to bed, which will help you sleep more.

To improve the sleep quality of insomniacs, first of all, you should adjust your mentality, do not play with your mobile phone before going to bed, it is recommended to drink a glass of milk, and do not go to bed too early at night.

It is necessary to strengthen physical exercise, eat scientifically, and try not to sleep during the day, which may be better at night.

Take a hot shower before going to bed, drink some water (you can avoid insomnia due to lack of water), and then lie down in a comfortable position, OK

To improve the sleep quality of insomniacs, the main thing is to exercise more during the day, participate in some activities, that night, well, you should fall asleep, don't sleep too early, you will wake up when you fall asleep, then a little later, some need to eat some sleep-aiding food, like milk. These are still comparisons.

Motion! The best way to insomnia is to make yourself feel tired, so tired that you don't think nonsense, and fall asleep!

People with insomnia first need to relax and not be too stressed. Then if you can't do it, you can take some sleeping pills in moderation, or drink some warm milk.

If you want to improve the sleep quality of insomniac, you need to reduce your eyesight, regulate your daily schedule, and then drink a glass of warm milk before going to bed.

Take a walk after a meal and exercise exercise.

Excessive mental stress leads to poor sleep quality of the body. Suggestion: You should eat more protein-containing foods such as eggs, milk and pork rib soup, and do physical exercise appropriately. Communicate frequently with family and friends to relieve psychological stress and distress; Drugs that sedify and sleep are used if necessary.

Exercise before going to bed, and it's best to run out of energy.