If you don t sleep well, what do you eat? Can I adjust my diet?

If you don't sleep well, you often eat porridge or sugar water made of red dates, barley, corn, millet and other things that replenish qi and blood, and the food supplement can be adjusted, because total insomnia will make the person lack of qi and blood. It can also be adjusted in the following ways:

Don't always stay up late, 11 p.m. - 3 a.m. is the best time to detoxify the liver and gallbladder, you need to sleep soundly, go to bed early and get up early is the best for the body, develop a good sleep habit.

Do not drink coffee, strong tea, smoking and other substances before going to bed have a certain negative impact on falling asleep, you can drink some milk, light green tea.

Before going to bed, you can soak your feet in slightly hot water, until there is a little sweat on your forehead, or you can use Wenmai Shu sports massage or hollow grinding stones to rub it to promote blood circulation and improve sleep quality.

Empty yourself before going to bed, don't worry about these things in your heart, and pay attention to relieving stress

First: Milk can help sleep Many people know that because the tryptophan in milk can inhibit the excitement of the brain, it can make people feel tired and then want to sleep, so drinking a glass of milk before going to bed is very good for falling asleep. Milk also has a whitening effect, and the nutrition is sufficient, killing three birds with one stone.

Second: Many people don't know, in fact, vinegar also has a hypnotic effect, pour a tablespoon of vinegar into a glass of warm boiled water. Then drink it slowly, and soon you will be able to get drowsy, which is especially effective for those who are too tired to sleep.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Longan soothes the nerves, you can eat some.

The following foods can improve sleep:

1. Bananas. Bananas are actually "sleeping pills" wrapped in the peel, and in addition to being rich in complex amines and N-acetyl-5-methoxytryptamine, they are also rich in magnesium, which relaxes muscles.

2. Chrysanthemum tea.

The reason why chrysanthemum tea has become the first choice for preparing tea drinks before going to bed is mainly because of its gentle sleep effect, which is the best natural remedy for calming the mind.

3. Warm milk. Everyone knows that drinking a glass of warm milk before going to bed is a good help for sleep, because the tryptophan contained in milk can have a calming effect, and the calcium rich in milk can allow the brain to better use this tryptophan, and the mild milk in the bottle will bring you a warm feeling back to your childhood, gently telling you "relax, everything is fine".

4. Honey. Large amounts of sugar have an excitatory effect, but small amounts of glucose are duly suggestive of brain secretion of orexin (phenyl dihydroquinazoline), a newly discovered neurotransmitter associated with thinking responses. So a few drops of honey to warm milk or vanilla tea can also help you relax before bed.

5. Potatoes. A small baked potato won't damage your gastrointestinal tract, but instead it will remove the acid compounds that prevent tryptophan from having a hypnotic effect. If you mix it with warm milk to make mashed potatoes, the effect will be even better!

Middle and high school students generally lack sleep, what to eat to make up for it? Dietitian gives.

Concrete**: First, it is necessary to clarify a concept, not only when you are asleep can you get sufficient rest Practice shows that when you are awake, if you achieve a high degree of meditation for 5 minutes, the effect is better than the effect of sleeping on the grass for 1 hour Some qigong says, this is the state of work, in fact, scientifically speaking, it is the body in peace and relaxation to achieve a harmonious state, in this state, the body will naturally adjust That is, the ancients said that health first nourishes the mind, and if you are quiet and have no desire and no thought, you will return to the original state of human beings. In addition, when people are sleepy, they will immediately fall asleep after falling into meditation, but as long as people have a quiet and relaxed consciousness, they can also achieve physical and mental harmony during sleep

Second, in the case of severe insomnia, you can not lie down when sleeping, insomnia people will enter a state of active thinking and anxiety after lying down, so sit first, don't think about anything, it doesn't matter if you have a little distraction, as long as you don't think about things, just relax, breathe naturally and slowly, try not to move your body, don't worry about your heart The first step is to sit until your heart is calm, and the second step is to sit and sit and naturally feel that your heart is moving more and more peacefully, and the body is fully relaxed, and your breathing becomes deeper and deeper. From rapid to slow Taoism has a saying that the fetal suction, in fact, the principle is that natural slow breathing will be of great benefit to the human body The third step, you will gradually become sleepy, sleepy, you can sleep

Third, people's insomnia is sometimes related to the subconscious, for example, if you think that you can only fall asleep at 1 o'clock, or worry that you can't sleep before 1 o'clock, then in fact you are giving the subconscious a signal, you can only start sleeping from 1 o'clock, with this signal, you will be controlled by the subconscious every day, and the body will not have sleepiness until 1 o'clock It's like dreaming, you always have nightmares, so what to do? You can give yourself a consciousness before going to bed, and when you encounter a terrifying person in your dream, you will bravely wave your hand to destroy it, so that there will be a brave signal in your subconscious, and there will be no terrible things when you are dreaming, this is an example, so that you can better understand the role of the subconscious Knowing the role of the subconscious, you don't give yourself a signal that you can fall asleep at 1 o'clock, but tell yourself that even if you can't sleep, you can get a good rest through a high degree of meditation, then this signal is benign, In the same way, if you take falling asleep as your goal, then you will anxiously check whether you are asleep, and if you find that you are not asleep, you will be more anxious, sweating, and you will not be able to sleep even more, because you have given yourself a bad signal to your subconscious

To sum up, the specific method is to sit quietly and comfortably without moving, sit until peaceful, sit until the body and mind are gently conditioned, and sit until you are sleepy, you can sleep At first, you may not be able to immediately change the habit of insomnia, but when you adapt to it for a period of time, you may not need to sit still

In addition, it can be supplemented with dietary therapy, medicinal diet, massage, foot soaking, exercise hypnosis, etc

Here are a few recipes to try.

Longan rock sugar tea.

25 grams of longan meat, 10 grams of rock sugar. Wash the longan meat, put it in a teacup with rock sugar, boil water, cover and simmer for a while, then drink. 1 dose per day, drink as you go, add boiling water as you drink, and finally eat longan meat.

This tea has the function of nourishing the heart and spleen, calming the nerves and intellect. It can treat excessive thinking, lack of energy, insomnia, dreams, palpitations and forgetfulness.

Yuanzhi jujube kernel porridge.

15 grams of Yuanzhi, 10 grams of fried sour jujube kernels, 75 grams of japonica rice. Wash the japonica rice, put it in a pot of water with an appropriate amount of water, add the washed Yuanzhi and sour jujube kernels, boil it over high heat and move it to low heat to cook it into porridge, which can be eaten as a night meal. This porridge has the effect of calming the mind and soothing the nerves, strengthening the brain and intellect, and can treat palpitations, insomnia, forgetfulness and other diseases caused by blood deficiency in the elderly.

100 wheat soothing drink.

25 grams of wheat and lily, 15 grams of lotus seed flesh and 15 grams of shou wu vine, 2 jujubes, and 6 grams of licorice. Wash the wheat, lily, lotus seeds, shouwu vine, jujube, and licorice respectively, soak them in cold water for half an hour, pour them into a clean pot, add water to 750 ml, boil over high heat, and cook over low heat for 30 minutes. Strain the juice, store it in a thermos, simmer it twice, put it together, and drink it at any time.

This drink has the effect of nourishing qi and yin, clearing heat and soothing the nerves. It can treat symptoms such as restlessness, irritability, insomnia, dreams, palpitations, shortness of breath, and excessive sweating.

Stewed pork heart with cypress kernels.

15 grams of cypress kernels, 1 pork heart, refined salt, cooking wine, soy sauce, and an appropriate amount of green onion slices. Wash the pig heart, cut it into thick slices, put it in a pot with an appropriate amount of water with the cypress kernels, add cooking wine and refined salt, stew it on low heat until the pig heart is soft and rotten, add soy sauce and chopped green onions. Serve with meals.

This soup has the effect of nourishing the heart and soothing the nerves, moistening the intestines and laxative. It can treat palpitations, insomnia, dreams and other symptoms caused by insufficient heart blood.

Longan porridge.

25 grams of longan and gourd, 100 grams of glutinous rice, 20 grams of sour jujube kernels, and 20 grams of honey. Wash the glutinous rice and gourd separately, put it into a pot with an appropriate amount of water, add longan, bring to a boil over high heat, turn to low heat and cook for 25 minutes, then add jujube kernels, cook for 20 minutes, and add honey before eating. Take 2 times in the morning and evening.

This porridge has the function of strengthening the brain and intellect, benefiting the kidneys and strengthening the essence. It can treat neurasthenia, mental decline, liver and kidney deficiency and other diseases in the elderly.

Gynostemma red date soup.

15 grams of gynostemma, 8 red dates. Wash the two items separately, put them in a pot of appropriate amount of water, and cook them over low heat for 20 minutes. 1 dose per day, eat dates and drink soup.

This soup has the function of strengthening the brain and intellectual, calming and calming the nerves. It can treat symptoms such as fatigue, loss of appetite, insomnia, forgetfulness, and frequent urination at night.

You can boil some longan rock sugar tea, which has a calming effect.

If you don't sleep well for a long time, then you can try to massage our "Rangu acupoint", which is located on the inside of the foot, in the middle of the foot socket. Once you have found the acupuncture points, gently press with your hands for 3 minutes at a time. After doing this, there will be a slight feeling of soreness at the acupuncture points.

Insomnia, dreaminess:

Before going to bed, soak your feet in half a basin of hot water, add one or two vinegars, and soak your feet for 20 minutes, and eat 1-2 green onions raw.

Eat some mung bean porridge at night and stick to it for a week to sleep well.

Drinking millet porridge for dinner can improve sleep, and if you don't want to bother, you can drink it with honey and pollen, or drink milk.

You can also boil and drink lotus seeds, lilies, and rock sugar to calm your nerves and help you sleep.

Balanced nutrition, nutritional yeast protein powder, this is a food, containing more than 50 kinds of nutrients, good for the body, I wish you health.

You can eat supplements:

1 Milk jujube drink: 15 grams of jujubes, 25 grams of skimmed milk powder, wash the jujubes and simmer the soup, remove the pit, about a cup of capacity, dissolve the skim milk powder, and then boil. Warm before bedtime!

I didn't sleep well because I was nervous about exams.

1. Longan meat nourishes the heart and spleen, nourishes blood and calms the nerves, and can treat insomnia, forgetfulness, nerve convulsion, etc.

2. Jujube contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., which have the effect of tonifying the spleen and calming the nerves.

3. The content of millet is also very rich, and its tryptophan content is the first of cereals, which has the effects of strengthening the spleen, stomach, and sleeping.

In addition, food ** can only play a certain role, if you want to play a key role, you still have to start from the root, doctors recommend that before going to bed at night, take a cup of sleep fragrance with warm water, a bag a day, adhere to a period of time can effectively help comfortable sleep, improve sleep quality, and promote deep sleep.

If you can't fall asleep peacefully because of the hot weather and irritability, you can pour yourself a glass of cold sugar water before going to bed, which will produce a large amount of serotonin, so that it is easy to fall asleep after the mind is suppressed.

FruitsSome fruits can promote sleep, and some fruits can also promote sleep when placed next to the pillow. When you can't sleep, it's easy to fall asleep by eating an apple or a banana. You can also put orange orange next to your pillow, its fragrance can also make people sleep peacefully.

If you can't sleep at night, you can consider taking a bite of a piece of bread and eating bread to calm your mood and then you can easily fall asleep.

When you can't sleep at night, you can also consider eating some millet porridge. Traditional Chinese medicine has said that millet has the effect of sleeping well. Therefore, you can boil some millet porridge at night, let it cool, and drink some before falling asleep.

Needless to say, milk is something that many people know. Milk is not only nutritious, but also has the function of inhibiting brain excitability, making it easy for people to fall asleep. So, when you can't sleep, just drink a glass of milk.

In addition, food only has a certain help, if you want to sleep well, it is generally recommended to take oral sleep dream incense, insist on a period of time to fall asleep quickly, improve sleep, prolong deep sleep, adjust the biological clock, and improve sleep quality.