I m twenty nine years old tonight and I don t sleep well at night, can I eat anything to improve 20

Don't eat too much at night.

Try not to sleep during the day Relaxation is the most important thing.

It is said that eating two kiwis a day can improve sleep and supplement vitamins, so you can try it.

It's been too long to be online!

Adjust when surfing the Internet: Get up every hour and do simple exercises, such as walking in the room, patting the back and back, and shaking the head with empty palms;

When sleeping: first ask for water to wash your feet, and listen to yoga to relax if you have the conditions;

Wake up early and find a place to learn Tai Chi.

It won't take less than a month to see a big deal.

Hope that helps.

You don't have to eat, and soaking your feet in hot water before going to bed is also very effective.

The age of 40 is a starting point for women to gradually show the aging process from the physiological and psychological aspects, and it is a period of more drastic physiological and psychological changes in a woman's life, so in addition to maintaining a happy spirit and a regular life, you should also pay attention to the daily nutritious diet.

1. Control the intake of high fat and sugar.

Menopausal women are prone to obesity because endocrine changes occur during menopause, causing a dysregulation of the feeding center. With the increase of age, the amount of activity decreases, and the body consumes less caloric energy, resulting in excess calories and causing obesity, which will lead to glucose metabolism disorders and induce obesity. Obesity will lead to abnormal glucose metabolism, promote the formation and development of arteriosclerosis, and increase the incidence of cardiovascular diseases, so menopause must control the diet, especially to control the intake of high fat and sugar.

2. Try to eat fish, shrimp and beans.

Proteins are involved in the construction and repair of our body's tissues and the maintenance of immune function. However, it is important to note that land-based animal-based meats are usually accompanied by a lot of saturated fat, which can make you gain weight, so it is recommended to reduce land-based animal-based meat foods and use low-fat dairy products, legumes, fish and shrimp as the main protein**.

3. Ensure that your daily diet is rich in isoflavones and boron.

Low estrogen levels can cause discomfort, and isoflavones and boron act as estrogens. A daily intake of 30-50 mg of isoflavones from plants (e.g., tofu and soy milk) and eating boron-rich foods such as apples, sweet bean pods, and grapes can prevent estrogen levels from decreasing.

4. Eat more vegetables and whole grains.

Many fiber-rich vegetables, such as bean sprouts, radish, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, etc., help secretion of digestive juices, increase gastrointestinal motility, and promote cholesterol excretion. In addition, onions and garlic have a good lipid-lowering and feeding effect. Fungus and mushrooms can replenish qi and strengthen the body, and nourish qi and help food.

Eat more foods rich in thiamine and niacin, such as grains, brown rice and legumes. Thiamine has a certain sedative effect, and niacin can dilate blood vessels, which is beneficial for lowering blood pressure.

5. Drink less coffee.

Studies have shown that caffeine can cause hot flashes because it dilates blood vessels.

6. Reduce salt intake.

Menopausal women may experience edema and hypertension due to endocrine changes, so the daily salt intake should be controlled at 3 5 grams.

7. Increase calcium and iron intake.

Menopausal women have decreased estrogen levels in their bodies and decreased anabolism in bone tissue, making them prone to osteoporosis and increasing the incidence of fractures. In addition, a woman's daily intake of 1,000 mg of calcium can reduce the diastolic blood pressure by about 6%. Calcium also maintains nerve and muscle excitability.

Therefore, menopausal women should regularly consume foods high in calcium, and the calcium supply should not be less than 1000 mg per day.

8. Red dates and other nourishings.

Haha try it.

The effect is obvious.

Pay attention to health care, buy some health products, and take care of yourself.

Generally, you don't need to take medicine, eat some red dates or bread half an hour before going to bed, and you can fall asleep.

Drink milk and roll your eyes. It's as simple as that.