What to eat to sleep better at night? Instructions to improve sleep quality. Insomnia is an obsession of many people, it has a significant impact on the health and quality of life of patients. Many people fall into a “dilemma” situation because they do not know how to overcome this insomnia.
But you know that there are no foods and drinks that treat insomnia. For more detailed information invite you to find out in the following article!
The importance of sleep
As we all know, sleep is very important for everyone, it helps our body have time to rest after a day of non-stop activity, besides a deep sleep also helps us have more. energy to start the day more effectively.
Usually sleep time of each person will be 7-8 hours a night or can range from 9-12 hours a day. Whether or not a good quality sleep is based on the following factors: enough sleep, deep enough and one important thing that will make you feel refreshed, healthier and more alert when you wake up.
Because sleep time is also the time when the brain’s functioning functions will be restored, this means that getting enough sleep will make your brain healthier and more alert. But if falling into the state of insomnia, lack of sleep will cause feelings of fatigue, drowsiness, not alert, … Besides, the patient also becomes irritable, angry and always in a sleepy state.
According to research and observations show that the average sleep time of a person can also change with age. And then they are at risk of facing the following conditions: difficulty sleeping, not getting enough sleep, waking up many times during the night and difficult to sleep again,…
The cause of insomnia
Up to now, the proportion of people suffering from insomnia tends to increase, the majority are young people. And some common causes include:
- Due to stress, stress
- Frequent use of stimulants such as tobacco, coffee, tea, alcohol, beer, …
- The effects of disturbing work on the hours of sleep and sleep during the day or because of time zone differences
- Overeating it before bedtime will create a feeling of heaviness, belching which can make it difficult to sleep
- Finally, due to the influence of surrounding factors such as too much noise, light, temperature changes,…
The harm of insomnia?
It can be said that the state of insomnia has caused many difficulties for people suffering from illness, from work performance to daily life. Besides, the health of patients is increasingly weakened and if prolonged, this situation can lead to unpredictable dangers.
Frequent insomnia or insufficient sleep can lead to the following risks:
- The spirit is not alert, the body is always tired, listless, physically debilitated
- Unable to concentrate, the reaction becomes sluggish, the memory gets worse and worse
- Increased risk of cardiovascular diseases, obesity
- Causes skin aging and reduces resilience
- A weakened immune system makes the body more susceptible to diseases
- Easy to get angry, irritable, unable to control emotions
- Increased risk of cancer
- Causes changes in gene activity
- High risk of death
The lack of sleep and insomnia causes many patients to lose their balance and stability. Therefore, many people have constantly sought all ways to overcome this situation. Among them are tips on using sedatives to make it easier to sleep, but they do not know that compared to insomnia, the abuse of drugs to have a good night’s sleep is only worse.
However, there is no need to worry because insomnia can also be solved with common foods and drinks that can be easily done.
Insomnia should eat?
The fact that foods in addition to providing nutrients as well as a certain amount of nutrients, besides it is also valuable to support a number of human health problems. In which, the problem of insomnia and lack of sleep can also be effectively overcome by the following foods:
You also know that lotus is one of the very good foods that acts as a “sedative”, in addition to the effect of relaxing the mind, balm the mind, the planet, … For lotus, we have Can use all parts from lotus seeds, lotus heart or lotus root to treat insomnia.
Lotus root is high in vitamin B6, which helps to reduce the symptoms of fatigue and headaches. Besides, it also helps prevent the feeling of nervousness and stress, which makes patients more likely to fall asleep.
Advice for those who have insomnia should consume the body with adequate protein, and it is best to supplement a snack before bed with an egg.
Do not worry because an egg will not make you feel heavier or have any disadvantages, on the contrary, it balances the active ingredients in the body, increases the body’s ability to function. At the same time help you fall asleep and sleep better.
Fish meat is one of the foods with quite high nutrient content. Among them is Tryptophan, this is a compound with natural sedative effect that makes patients easy to sleep at night. Therefore, people who have insomnia can refer to this method of applying v2 by regularly eating fish containing Tryptohan such as tuna, mackerel, salmon, halibut, …
Similar to lotus, whole green beans contain a large amount of Vitamin B6, which produces Hormone melatonin – an active substance that helps to bring about deeper sleep.
For the method of using green beans to treat insomnia, we can use a little green beans cooked with rock sugar and 200ml of water. Note to use when cooking to ensure effective.
This is one of the carbohydrate-rich foods that work to make you sleep better. In particular, the use of oats will stimulate your body to produce Serotonin – this active substance helps neurotransmitters help the body always relax.
In addition, oats have the characteristics of “indigestion” so you can rest assured to have a long sleep to the morning without having to suffer from insomnia due to abating stomach. And to ensure the most effective sleep support, you should eat oats about half an hour before bed.
Insomnia is also the cause of muscle weakness, so bananas are needed in this case. The reason bananas are rich in nutrients like magnesium and potassium helps relax muscles. Besides the tryptophan acid in bananas, it has the effect of converting into substances such as Serotonin and Melatonin to help regulate and balance the hormone that causes the body to sleep.
It is very simple to have a good sleep from this method, you can use 1 banana mixed with milk and then enjoy.
Usually yogurt contains tryptophan acid which is very good to improve insomnia. On the other hand, the amount of calcium in yogurt also reduces stress, helps stabilize the mind and relax the mind. So if anyone is in a state of insomnia should give the body a jar of yogurt before going to bed to be able to deep sleep and sleep better.
Insomnia should drink?
In addition to foods that help with insomnia, there are also some drinks that are effective for improving the symptoms of insomnia:
Honey and lotus are the two most popular herbs in the treatment of insomnia. Because according to research, natural honey contains components that are very beneficial to the body, especially in cases of chronic insomnia. Just drinking a spoonful of honey before going to bed will work to dispel the stress, nervousness and help you feel sleepy and sleep better than usual.
Besides, honey can be used in combination with turmeric, chrysanthemum tea, milk, … to optimize the treatment of insomnia while also taking good care of the facial skin.
Tomatoes are a very familiar food at every meal, and one thing that few people know is that tomatoes have a very good effect against insomnia.
If you have to deal with insomnia every night, what are you waiting for? Don’t try to make a glass of tomato juice right away.
Just drinking a glass of tomato mixed with a little honey before going to bed 30 minutes will work to help the spirit of refreshment, stabilize the spirit, help sleep easier.
Drink herbal teas
Herbal tea has a very good sedative effect, drinking herbal tea can increase Glycine levels to help muscles relax, fight nervousness, nervousness. In addition, according to the herbal tea experts also stimulate the production of active ingredients Apogenin, Flavonoids help to sedate, sleep well.
Some types of tea you can use:
- Ginger tea contains Cineole which helps to reduce stress, help the digestive system stay healthy and bring about a better and deeper sleep.
- Chamomile tea helps bring a relaxing feeling, increases the feeling of comfort and helps bring a good night’s sleep every night
- Peppermint tea combined with lemon juice is beneficial for those who are always tired and tired after a long day. Besides also dispel stress, anxiety helps you fall asleep more easily.
Cocoa not only helps replenish nutrients in the body, it also helps to relax very well, moreover cocoa helps the body more comfortable and easy to fall asleep. Therefore, many people have used this method by drinking a glass of hot cocoa before going to bed to fall asleep faster without waking in the middle of the night.
Notes to overcome insomnia
In order to improve the symptoms of insomnia in addition to using foods and drinks to support, patients with insomnia should pay attention to:
- Fasting foods that contain too much protein or acid
- Limit use of stimulants such as coffee, alcohol, and tobacco
Do not eat spicy, hot food
- Avoid eating candies and candies with a lot of sugar
- Avoid letting yourself fall into nervousness
- Balance work and rest time
- Exercise regularly for mental health and always comfortable.
This is all the information that insomnia patients can refer to to be able to effectively improve the current situation. Hopefully the information we have just shared can provide useful knowledge to support yourself and your family.