Dietary changes can help improve insomnia, and here are some suggestions:
1.Control caffeine and nicotine intake: Try to avoid caffeine in the afternoon and evening, such as coffee, tea, and chocolate, while reducing smoking or quitting smoking, as they can all interfere with sleep.
2.Limit your evening diet: Avoid eating large meals or foods that are too greasy or irritating close to bedtime, which can cause indigestion and discomfort and interfere with sleep.
3.Increase your intake of sleep-aiding foods: Some foods are believed to help improve sleep, such as warm milk, bananas, almonds, oats, etc., which contain substances such as tryptophan that can promote sleep.
4.Maintain a regular eating schedule: Eating at the same time as much as possible every day can help regulate your biological clock and improve sleep quality.
5.Avoid being overly full or hungry: Don't feel too hungry or overly full before bed, a proper feeling of fullness can help you fall asleep more easily.
6.Pay attention to the nutritional balance of your diet: Make sure you get enough vitamins, minerals and proteins, as good nutrition also has a positive effect on sleep.
Dietary modification is only one part of improving insomnia, and other factors need to be taken into account, such as establishing a regular sleep schedule, creating a comfortable sleeping environment, and reducing stress. If the insomnia problem is severe or lasts for a long time, it is best to consult a doctor for a ** plan.