Excessive tension, excessive stress, and unhealthy lifestyles and habits are common causes of insomnia in sub-health populations. In addition, poor eating habits can also lead to insomnia. For example, excessive consumption of caffeinated beverages; spicy food at dinner is also an important cause of sleep. Peppers, garlic, and onions can cause burning sensations and indigestion in the stomach, which can affect sleep.
After eating too much greasy food, it will increase the workload of the intestines, stomach, liver, gallbladder and pancreas, stimulate the nerve center, make it work, and can also cause insomnia.
In addition, some foods produce more gas during the digestion process, which causes bloating and hinders normal sleep, such as beans, Chinese cabbage, onions, corn, and bananas.
In order to effectively alleviate the symptoms of insomnia, in addition to peacetime attention to relieve stress and adjust living habits, you can also regulate the diet. The foods that can play a role in regulating sleep are:
Milk: Milk contains two hypnotic substances. One is tryptophan, which promotes brain cells to secrete a sleepy neurotransmitter - serotonin; the other is a peptide that regulates physiological functions. The "opioid peptide" can be In combination with the central nervous system, it exerts an anesthetic and analgesic effect similar to opium, which makes people feel whole body comfortable, helps to relieve fatigue and promotes falling asleep. For those who are debilitated by physical weakness, the hypnotic effect of milk is even more pronounced.
Millet: Among all cereals, millet contains the most abundant tryptophan. In addition, millet contains a lot of starch, eating it easy to give people a sense of food and clothing, can promote the secretion of insulin, increase the amount of tryptophan into the brain.
Walnuts: In clinical practice, walnuts have been shown to improve sleep quality and are therefore often used to treat neurasthenia, insomnia, forgetfulness, and more. The specific way to eat is to mix with black sesame seeds, mash into a paste and take 15 grams before going to bed. The effect is very obvious.
Sunflower seeds: sunflower seeds contain a variety of amino acids and vitamins, can regulate metabolism, improve brain cell function, play a role in calming the nerves. After eating some sunflower seeds, you can also promote the secretion of digestive juice, help digestion and stagnation, help sleep.
In addition, jujube, honey, vinegar, and whole wheat bread are also foods that help sleep:
Jujube: jujube is rich in protein, vitamin C, calcium and other nutrients, there is the role of spleen soothe the nerves. After dinner, use jujube soup to drink, can accelerate the time to fall asleep.
Honey: Chinese medicine believes that honey has the effect of supplementing Chinese Qi, treating five internal organs, and 100 herbs. To sleep well, drinking a glass of honey water before going to sleep can play a role.
Vinegar: Vinegar contains a variety of amino acids and organic acids, the role of fatigue is very obvious, it can also help sleep.
Whole-wheat bread: Whole-wheat bread is rich in vitamin B. It has the function of maintaining nervous system health, eliminating irritability and promoting sleep.
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