Sleep is the most basic physiological activity of the human body, for adults, we should maintain 6-8 hours of sleep every day. But now with the increase of life pressure, many people have the problem of lack of sleep and poor sleep quality, which has brought great trouble to everyone's life and work. So, how to improve sleep quality?
- Regular schedule: go to bed early and get up early, do not stay up late.
- Appropriate exercise: You can do some small exercises before going to bed to promote the brain to relax and fall asleep.
- Comfortable sleeping environment: Keep the bedroom dark and quiet, turn off electronics and lights 1 hour before bedtime.
- Reduce irritation: Try to avoid contact with electronic products such as mobile phones to avoid affecting sleep due to excessive excitement.
- Establish a regular work and rest time: develop a regular work and rest time and establish a nap system.
- Control daytime naps: Don't oversleep, no more than 2 hours a day.
- Scientific diet: Don't eat too full for dinner, you can drink a glass of milk or eat some fruits, nuts and other foods. If you have indigestion at night, you can eat some food that aids digestion.
There are also some things that help with sleep that can serve as a reference:
Lily is a good food for calming, repelling troubles and calming the mind. Drinking lily soup at night can be effective in aiding sleep.
Lilies contain protein, vitamins, calcium and other ingredients, which have high nutritional value and have a good sleeping effect. For people with insomnia, poor sleep quality, easy to wake up and other problems, eating more lilies is a good choice.
Lilies can be eaten in many ways, and they can be made into soups, porridges, stews, etc., and the taste is good. You can also use fresh lilies and lotus seeds to cook porridge and drink together, which can not only help sleep, but also promote the digestion of the spleen and stomach, help improve the body's resistance, especially suitable for people with weak physique.
Sour jujube kernels are known as "oriental sleeping fruits" and have a better effect of nourishing the mind and calming the mind. In ancient medical books, there are records of sour jujube kernels to treat palpitations, insomnia and dreams. Traditional Chinese medicine believes that the main blood of the heart, the blood of the liver, the essence of the kidney, the alternation of yin and yang, and the loss of mental nourishment will lead to insomnia, dreams, palpitations, and insomnia. Therefore, sour jujube kernels can also help treat various conditions of upset and sleeplessness.
Clinically, the use of sour jujube kernels is mainly divided into two types: one is raw use, that is, the sour jujube kernels are taken after being researched into fine powder; The other is to boil water or make tea to drink. No matter which method is used to soak in water, it can play a role in nourishing the liver, nourishing the heart and calming the nerves.
Here is a small tea recipe recommended by old Chinese medicine practitioners - sour jujube kernel lily tea. It is composed of three medicinal herbs: sour jujube kernel, lily and poria. This tea has a calming and sleep-inducing effect and can also moisturize and laxative. Drinking a cup a day can calm the mind and help you sleep and regulate the quality of sleep.
- lotus seed
Lotus seeds are common in daily life because it is a natural nourishing food. Lotus seeds are a highly nutritious food that has a good health care effect on the human body. In daily life, you can boil lotus seeds into porridge or stir-fry them into dishes to eat, which is very delicious.
Lotus seed is a good nourishing food, it has the effect of nourishing the spleen, nourishing the heart, calming the mind and tonifying the kidneys. Eating lotus seeds regularly has many benefits for the body. Lotus seeds are rich in protein, fat, sugar, a variety of vitamins, calcium, phosphorus, potassium and other minerals, which have the effect of tonifying the spleen and stopping diarrhea, nourishing the mind and calming the mind, tonifying the kidney and solidifying essence and nourishing the body.
Serving Instructions: After washing the lotus seeds, put them in a pot and steam them before eating. Lotus seeds can be boiled with rice to make porridge, stir-fried with yams or boiled in soup. It can also be eaten with rock sugar or honey to make sugar water.
- banana
Bananas are a good laxative fruit that aids digestion and stimulates gastrointestinal peristalsis. However, bananas are also a kind of "sleep fruit", especially when consumed at night before going to bed, which helps promote sleep more.
Bananas contain a nutrient called tryptophan, which can be converted into serotonin, a substance that benefits the brain.
When serotonin enters the body, it promotes the synthesis of acetylcholine, the mediator of neurotransmission, thereby relaxing the brain and reducing fatigue.
, because it contains more carbohydrates, proteins and fats, which form more metabolic waste and calories in the human body.
Hopefully, these methods will give you a good night's sleep!