Lettuce is rich in protein, carbohydrate, vitamin A, B1, B2, C, e, nicotinic acid, calcium, phosphorus, iron, potassium, magnesium and other reminders of nutrients.
Milk contains two kinds of hypnotic substances, such as tryptophan and opium
Millet containing tryptophan, and easy to produce satiety, promote the secretion of insulin, improve access to the brain ammonia acid number, help sleep.
Walnut can improve sleep quality and quantity, collocation of black sesame, Mashable, bedtime, the effect is very obvious.
Kiwi is rich in vitamin C, calcium, magnesium, synthesis can help the body neurotransmitter regulation and delivery.
Sunflower seeds contain a variety of amino acids, vitamins, regulation of metabolism, improve brain cell suppression function, to tranquilizing effect.
Jujube is rich in protein, vitamin C, calcium, phosphorus, iron, helps soothe the nerves.
Honey Buzhongyiqi, five Ann and 100 drug efficacy.
Vinegar contains a variety of amino acids and organic acids, can eliminate fatigue.
Whole wheat bread is rich in vitamin B, with maintaining the health of the nervous system, eliminate irritability, promote the role of sleep.
Chamomile tea can be stable nerve to help sleep.
A diet containing caffeine, such as tea, coffee, and chocolate... Other foods containing caffeine will stimulate the nervous system, also has a diuretic effect, is a common cause of insomnia.
Beans, cabbage, onion, broccoli, green pepper, eggplant, sweet potato, taro, corn, bananas, bread, citrus fruit, add xylitol drinks and desserts. These foods in the digestion process will produce more gas, and then produce a sense of abdominal distension, interfere with normal sleep.
Pepper, garlic onion... Such foods may cause burning of the stomach and indigestion.
Greasy food greasy food will increase the intestines, stomach, liver, gallbladder, pancreas burden, stimulate the nerve center, cause insomnia.
Fiber thick vegetable:
Leek, garlic bolt, mustard etc. These foods are not easy to digest, easy to produce the burden on the stomach, thereby affecting sleep.
Bedtime drink can help to sleep, but it will make the sleep has been stuck in a shallow sleep period, and may be addictive.
Bedtime smoke contains nicotine, resulting in poor quality of sleep, such as suffering from sleep apnea patients with bronchial inflammation, stop before going to bed.
Smoking will make the disease more serious.
Want to have a good night's sleep, in addition to follow a healthy lifestyle, maintaining a regular exercise, healthy diet, avoid smoking and drinking, and maintain good sleep habits, regularly go to bed and get up at the same time, avoid frequent nap, there is room for sleep, avoid on the bed do watch TV, phone, eat snacks... Activity of this kind. In addition, the two is to have a good sleep indispensable important to create a good sleep environment!
If bedroom noise interfere with sleep, it is recommended the room double glass window dress up, can also be combined with thick qualitative curtain and carpet sound-absorbing. In addition, before going to bed, I remember
Phone, cell phone, doorbell cut, to avoid the interference caused by sleep.
In general, the 20~30 candle is the most suitable for light sleep, but according to different preferences of each person to adjust the size of the light,
Temperature and humidity control, ventilation, cool
Ideal indoor temperature, summer is 25 degrees, about 15~20 degrees in winter, the humidity is the most suitable for the whole year in 50%. In different seasons, can use the cold, warm, Bao
Humidifier to adjust the indoor temperature and humidity, to help sleep, but in principle to keep cool and ventilated principle.
Create a relaxed and peaceful atmosphere.
The color of the bedroom and try not to use too dazzling colors, with white rice this kind and gentle color, the most suitable, and work related or books, etc., will make people
Things do not put pressure on the bedroom, and create a relaxed, calm atmosphere to help sleep.
Choose comfortable bed and bedding.
Hard and soft bed, Ke Yi personal preferences to choose, but too soft or too hard not too suitable, bed sheets, cotton is may depend on the season conversion for replacement, to keep warm, wood
The principle of quality and comfort and tone. Factors that prevent sleep
Limit caffeine intake.
Caffeine containing beverages include tea, coffee, and cola... And so on, chocolate, part of the cold has contain caffeine, caffeine with refreshing, diuretic effect, bedtime intake
Will seriously affect the sleep, but everyone on the caffeine sensitive degree different. Therefore, it is necessary according to each person to caffeine sensitive degree to limit caffeine intake
And intake time.
Avoid too intense exercise sleep diet five principles
One, abide by the rule of three, two, one diet
Follow the "breakfast three, lunch two, dinner 1" diet ratio.
Two, do not fasting to sleep, dinner, supper should not be too big
Too hungry or too full will affect sleep, before going to bed if you feel hungry, it is recommended to eat low calorie foods, avoid wake up hungry or too full to cause gastrointestinal system
The burden of stimulating the nerve center, leading to insomnia.
Three, avoid wine and dine in bed.
Eat on the bed to residual odor and debris, and attracts ants, cockroaches, lead to disturbed sleep.
Four, before going to bed to avoid stimulating diet
3 hours before bedtime (or more) to avoid the intake of caffeine, alcohol and spicy spicy food, so as not to affect the quality of sleep.
Five, choose the ingredients
More intake containing vitamin C, B group, calcium, phosphorus, magnesium, iron, tryptophan ingredients of food, reduce the greasy, spicy, caffeine, and can cause intestinal gas