How to deal with insomnia? Eat more of this stuff when men wake up at dawn

Sleep is very important for everyone, but many modern men have a lot of work pressure, fierce competition, and often have insomnia and dreams! How to deal with insomnia? Many men will choose to take some sleeping pills to improve sleep, but this method is very bad for the body! Healthy diet can improve sleep very well. What food does insomnia eat What's the effect?

How to avoid insomnia for men

1. Eat some soothing food

In the diet to eat some sedative food, such as dairy products, sesame paste, etc. have the effect of sedation. Eating more calcium rich food can help sleep and calm nerves, such as Kiwi fruit, soy milk, corn soup, etc. Every night before going to bed, if you want to drink milk to help you sleep, please match with cookies, bread and other desserts, because calcium in milk can calm your mind and help you sleep.

2. Pay attention to psychological adjustment

The adjustment of men's insomnia should pay attention to psychological care, especially to ensure an optimistic attitude towards life. Have a full understanding of social competition, personal gains and losses, etc., to avoid psychological imbalance due to setbacks. Self regulation, self suggestion. Can play some relaxation activities, can also count repeatedly, sometimes a little relaxation, but can speed up sleep.

3. Daily routine

It is suggested that you should sleep at the same time instead of having distractions before going to bed. In addition, you should also create a high-quality sleep environment, such as turning off the lights, being quiet, or lighting a lavender oil to help you sleep, so as to avoid too cold or too hot environment. Avoid stimulating drinks such as wine, coffee, tea, cola and big meals before going to bed every afternoon.

4. Establishing scientific life

Insomnia patients can establish a regular one-day life system to maintain the normal wake-up rhythm. Develop good sleep hygiene habits, such as keeping the bedroom clean, quiet, away from noise, avoid light stimulation, etc., and avoid drinking tea and alcohol before sleeping.

Relieving male insomnia with food therapy

Now it's no surprise to say insomnia, because with the increasing pressure of life, many people's sleep quality is affected, so how can we better regulate the sleep quality? Of course, it's starting from the selection of ingredients, let's take a look at the ingredients that help men sleep!

1. Food rich in pineal gland

The reason why foods rich in pineal gland can improve sleep is that the quality of sleep is closely related to a substance called pinesin in the brain. At night, darkness will stimulate the synthesis and secretion of pinesin, which will circulate through the blood and act on the sleep center to make the human body produce strong sleepiness. At dawn, the pineal gland will be less stimulated by light, making people wake up from sleep.

The study found that after entering middle age, the amount of pinesin in human body will gradually decrease, which is a quarter of that in youth at the age of 40, a sixth at the age of 50 and a tenth at the age of 60. Therefore, middle-aged and elderly people can promote sleep by supplementing foods rich in pinealein. This kind of food includes oats, sweet corn, tomatoes and bananas.

2. Caffeine fighting food

The excitement of tea can affect sleep. Therefore, if drinking more tea in the day affects sleep, you can drink with a few grams of Suanzaoren before sleep, or use Suanzaoren and rice to cook porridge, and drink a small bowl before sleep. Jujuboside A, Jujuboside B, betulinic acid, betulin and three sterols are contained in Jujuboside. They can reduce the content of noradrenaline in the blood, so as to resist the bad sleep caused by caffeine.

3. Foods that inhibit serotonin

If you are often sleepy during the day, and sleep is not stable at night, you can eat a piece of steamed bread or bread before going to bed. Because this kind of people secrete more tryptophan during the day, tryptophan will be converted into 5-hydroxytryptamine. 5-hydroxytryptamine has hypnotic effect, which will lead to sleepiness. However, in the evening, tryptophan in the body is insufficient, which makes it difficult to sleep safely. Therefore, eating some steamed bread and bread at night can improve the content of tryptophan in the body, and people are easy to fall asleep.

4. Food that regulates nerves

If the long-term intake of zinc and copper is insufficient, then after a period of time, the lack of these two trace elements will affect the energy metabolism of brain cells and the regulation of the nervous system, and the endocrine is often in an excited state, so it is hard to sleep. In this case, eating more oysters, fish, lean meat, shrimp, eel and other foods rich in zinc and copper during dinner can effectively improve the symptoms of neurasthenia and ensure good sleep.