Introduction: Sleep quality directly affects our quality of life and physical health. We all know that a good sleep schedule and a healthy diet have an important impact on sleep. However, what many people don't know is that improper diet is also a significant cause of poor sleep. Today, we're going to talk about this topic and give you some dietary advice to improve your sleep.
1. Poor sleep is mostly eaten.
1.Irregular diet.
The pace of modern life is accelerating, and many people eat irregularly, sometimes overeating, sometimes not eating or drinking for a long time. These irregular eating habits can have a negative effect on sleep. Because the biological clock in the human body is closely related to diet, changes in eating time will lead to the disorder of the biological clock, which in turn affects the quality of sleep.
2.Ingestion of irritating foods.
Excessive intake of stimulants such as caffeine and nicotine can cause nervous excitement and difficulty falling asleep. In addition, spicy foods such as chili pepper and ginger can also stimulate the nervous system and aggravate sleep problems.
3.Dinner was excessive.
Excessive dinner will increase the burden on the gastrointestinal tract and affect digestion and absorption. Moreover, too much food is converted into fat in the body, which can easily lead to obesity, which in turn affects the quality of sleep.
4.Lack of nutrients.
Deficiencies in certain nutrients, such as B vitamins, calcium, magnesium, etc., can also lead to poor sleep. These substances are involved in the synthesis of neurotransmitters, and their deficiency can lead to dysfunction of the nervous system, affecting sleep.
2. Doctor's reminder: There are 4 abnormalities in poor sleep.
1.Easy to wake up at night.
Frequent awakenings during the night and difficulty falling asleep after waking up may be caused by an improper diet. At this time, dietary habits should be adjusted, avoiding irritating foods, increasing dietary fiber intake, and maintaining normal gastrointestinal function.
2.Dream a lot.
Having a lot of dreams and feeling tired after waking up may be a disorder of the brain's nervous system. To improve this situation, we should pay attention to nutritional balance and appropriately supplement nutrients such as vitamin B complex, calcium, and magnesium.
3.Light sleep.
Sleep is shallow, easily disturbed by the outside world, and is also caused by improper diet. To improve sleep quality, reduce your dinner intake to avoid overburdening your stomach and intestines.
4.Sleep is short.
Short sleep hours may be due to excessive intake of irritating substances. To solve this problem, the first thing to do is to quit smoking and limit alcohol, and reduce the intake of coffee, tea and other beverages.
3. Dietary recommendations to improve sleep.
1.Maintain a regular diet.
Develop a good work schedule, eat on time every day, and avoid overeating. Especially at dinner, you should control the amount of food you eat so as not to interfere with your sleep.
2.Eat a light diet.
Avoid excessive intake of greasy, spicy foods to maintain normal gastrointestinal function. For dinner, you can choose light, easy-to-digest foods such as vegetables, fruits, porridge, etc.
3.Replenish nutrients.
Pay attention to nutritional balance, and appropriately supplement nutrients such as vitamin B complex, calcium, magnesium, etc. You can eat more foods rich in these substances, such as milk, soy products, nuts, green leafy vegetables, etc.
4.Avoid ingestion of irritating substances.
Quit smoking and limit alcohol, and reduce the intake of coffee, tea, carbonated drinks, etc. If you want to drink coffee or tea, it is best to drink it before 3 p.m. so as not to interfere with your night's sleep.
5.Moderate intake of dietary fiber.
Eat more foods rich in dietary fiber, such as brown rice, whole-grain bread, vegetables, fruits, etc. Dietary fiber helps gastrointestinal peristalsis, keeps stool smooth, and reduces the burden on the gastrointestinal tract.
Summary: Poor sleep is mostly eaten. We need to pay attention to a healthy diet and develop good work and rest habits in order to improve the quality of sleep and improve the quality of life. From now on, adjust your eating habits, say goodbye to insomnia, and enjoy a good night's sleep!
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