I believe that many people have experienced such moments, can't sleep at night, and even insomnia until the next morning, the next day's physical fatigue can be imagined, 1 3 times in a person's life are spent in sleep, sleep is closely related to people's health, if you often sleep poorly, it will not only lead to fatigue and lack of concentration of the body, but also may lead to a decline in the body's immunity, increasing the risk of disease.
For middle-aged and elderly people, insomnia may also aggravate the symptoms of existing chronic diseases, such as coronary heart disease, hypertension, diabetes, etc.
So, how can we prevent and alleviate insomnia, let's talk about it with you today!First of all, we need to judge whether we have insomnia symptoms, mainly from the following aspects:
1. Falling asleep: If you can't fall asleep well after lying in bed for half an hour, and you can't fall asleep after turning over and over in bed, this indicates that there is a sleep problem.
2. Number of night awakenings: If you wake up in the middle of the night after going to bed at night, and wake up for more than 5 minutes, more than twice, it means that you have sleep problems.
3. Early awakening: If you wake up two hours earlier than usual and cannot fall asleep again after waking up, this situation belongs to the phenomenon of early awakening and is also a symptom of insomnia.
If you have one of the above conditions, here are a few things you can try to help you fall asleep:
Don't eat too much before bed
Many people like to eat late-night snacks, or eat dinner too late, and these factors can affect sleep.
Eating too much before bed can cause blood sugar to rise, which can make it easier to get excited and make it difficult for us to fall asleep.
2. Avoid strenuous exercise before bedtime
Exercise is good for sleep, but if you do strenuous exercise before bedtime, it can affect your sleep because it can over-excite your nervous system, making it difficult to fall asleep or reducing your sleep quality. In addition, after exercise, it also increases the amount of neurostimulants in the brain, such as dopamine, serotonin, synaptic transmitters, etc., which can also affect sleep. Overall, proper exercise during the day can promote improved sleep quality, but strenuous exercise before bed may have a negative impact on sleep.
3. Develop good sleep habits
Try to fall asleep and wake up at the same time every day, which helps to adjust the biological clock so that the body adapts to a regular sleep pattern and does not deliberately stay up late.
4. Diet and nourishment
Diet has a great impact on sleep, and paying attention to diet can help improve sleep quality.
Here are some dietary recommendations:
You can eat more foods rich in tryptophan, because tryptophan has a promoting effect on the secretion of melatonin, and the foods rich in tryptophan in the daily diet mainly include milk, millet, walnuts, whole wheat, etc.;A variety of B vitamins have a certain sleep-aiding effect, such as cauliflower, camellia, strawberry, lemon, etc.;You can also drink some tea like horse chestnut before bed to help you sleep, which can be eaten with sour jujube seeds.
Create a comfortable sleeping environment
Keep the bedroom at the right temperature, well ventilated, and avoid excessive stuffiness or coldMake sure your bedroom is quiet and comfortable, and avoid working in bed or using electronic devices that interfere with sleep.