Sleep quality has a direct impact on people's physical health and quality of life. Poor eating habits can be one of the causes of poor sleep. So, how should people who don't sleep well adjust their diet?
1. Increase your intake of sleep-aiding foods.
1.Walnuts: Walnuts are rich in unsaturated fatty acids, proteins, minerals and other nutrients, which can effectively supplement the nutrients needed by the brain and help improve sleep.
2.Red dates: Red dates have the effect of nourishing blood and soothing the nerves, and have a good conditioning effect on people with insufficient heart and blood, insomnia and dreams.
3.Honey: Honey is rich in nutrients that nourish the nervous system, relieve fatigue and help you fall asleep.
2. Control the intake of irritating foods.
1.Caffeine: Foods and beverages containing caffeine, such as coffee, tea, and cola, can stimulate the nervous system and cause insomnia. Try to avoid caffeinated foods after dinner.
2.Spicy food: Spicy foods such as chili, ginger, and garlic can easily cause gastrointestinal discomfort and affect sleep quality.
3.Greasy food: Excessive intake of greasy food can easily increase the burden on the stomach and intestines, resulting in poor sleep. Try to choose light and easy-to-digest foods for dinner.
3. Maintain a regular diet.
1.Dinner time: Try to eat dinner before 7 p.m. to avoid undigested stomach and intestines completely affecting sleep.
2.Eating and drinking intervals: Stop eating 2-3 hours before bedtime and avoid falling asleep on an empty stomach.
3.Regular work and rest: Fall asleep and wake up at the same time every day to form a good biological clock.
4. Moderate intake of sleep aids.
1.Milk: Milk is rich in calcium, protein and other components, which help relax the nerves and improve sleep.
2.Jujube kernel tea: Jujube kernel has the effect of nourishing the heart and soothing the nerves, and drinking tea can help improve sleep quality.
3.Lotus Seed Heart Tea: Lotus seed heart has the effect of clearing heat and reducing fire, calming the nerves and nourishing the heart, and is suitable for insomnia people with strong heart.
5. Adjust your eating habits.
1.Increase dietary fiber intake: Moderate intake of dietary fiber can help promote intestinal peristalsis, reduce gastrointestinal burden, and improve sleep.
2.Eat magnesium-rich foods: Magnesium has a nerve-relaxing effect, and moderate intake can help improve sleep. Such as green leafy vegetables, legumes, nuts, etc.
3.Limit alcohol consumption: Excessive alcohol consumption can affect the nervous system and lead to poor sleep quality. Try to minimize alcohol consumption, especially before bedtime.
In short, reasonable adjustment of diet and good lifestyle habits are the key to improving sleep quality.