Post Date December, 03 2023
Men may often have a serious lack of sleep quality due to work, and there are many reasons that affect men's lack of sleep. So we should let men sleep better. Here are some foods to help men!
Mastering the following key techniques to promote sleep can make you sleep better
1. A regular life is the most effective way to avoid insomnia
Develop the habit of going to bed and getting up at a fixed time, obey your nature, go to bed at the time you are accustomed to, and establish a good physiological clock. Avoid sleeping late on weekends and holidays. Too much sleep is not good for people. Sometimes you go to bed late because of something. You should still get up on time in the morning to avoid the disturbance of your biological clock.
2. Good environment helps to fall asleep quickly
Keep the bedroom clean and quiet, away from noise and light stimulation. The temperature should be appropriate. The temperature should be 18~20 ℃, and it should be warm in winter and cool in summer. If the indoor air is too dry, the floor should be watered, or humidifier can be used. Keep the air in the bedroom. You should open the window for ventilation before going to bed. Choose a comfortable bed. Generally, it is appropriate to use a brown stretch bed with moderate hardness or a soft board mattress. The pillow should be moderately soft and hard.
3. Have correct sleeping posture
Choose a lying position that can relax your whole body. Generally, you should lie on your right side, slightly bend your legs, and naturally relax your whole body. Bend your elbow in front of the pillow with one hand, and naturally place your hand on your thigh.
4. Adhere to habitual activities before going to bed
Create a conditioned reflex mechanism conducive to sleep. Relax before going to bed, such as taking a hot bath, soaking your feet, and listening to light music half an hour before going to bed, will help you sleep. As long as we persist for a long time, we will establish a "sleep conditioned reflex".
5. Diet conditioning
Dinner should be light and rich in protein and vitamins. Try to eat less indigestible or greasy food with stimulating taste.
In the daily diet, choose some foods that are helpful for nerve function, such as river fish, sea fish, oyster, shrimp, sunflower seed, jujube, pig liver, pork loin, walnut, peanut, apple, mushroom, pea, milk, etc.
Whether you are too full or too hungry will affect your sleep. You can't sleep when you are hungry, but you can't sleep when you are too full. Traditional Chinese medicine says that "if you have a bad stomach, you can't sleep". You can have a full dinner.
Try to avoid drinking alcohol, coffee, tea, cola and other stimulating drinks 2 hours before going to bed, so as not to affect normal sleep due to mental excitement or frequent urination. Many people believe that drinking helps sleep. Although it is easy to fall asleep after drinking, sleep is not easy to last, and it is difficult to fall asleep again after waking up.
6. Drinking hot milk
Drinking a cup of hot milk before going to bed can increase the secretion of insulin in the body and promote the brain to secrete serotonin that promotes sleep; At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the body to sleep safely.
7. Moderate physical exercise during the day helps to fall asleep at night
Walking, Qigong, Taijiquan and other activities during the day can improve the regulating ability of human vegetative nerves, make them relaxed and relaxed, and help to sleep quietly at night. However, half an hour before going to bed is not suitable for overworked work and exercise. Don't try to make yourself tired and fall asleep by strenuous exercise. The result is often counterproductive. If you have the habit of exercising in the evening or at night, you'd better do it 2 hours before going to bed.
8. Keep an optimistic and peaceful attitude
Before going to bed, you should be in a stable mood. Don't go to bed with problems, put them aside for the time being, and don't daydream. If you have something to deal with the next day, close your eyes and fall asleep quietly. Take a deep breath and listen to light music or songs with slow rhythm, so that the chaotic mood can be relieved with the music rhythm. Some people feel nervous about the situation of poor sleep or insomnia for several consecutive days. They think that the brain will not get a rest, it is not a short life span, and it will also get sick. This kind of worry leads to excessive anxiety. The more nervous they are, the more they want to force them to sleep. The result is counterproductive.
9. Wash your feet before going to bed
There are many reflex areas of human organs on the soles of the feet. After washing the feet with warm water at 40 ℃~50 ℃ before going to bed, rubbing the soles of the feet for a moment can stimulate the reflex areas of the soles of the feet, adjust the functions of various organs, make them operate harmoniously and help the recovery of human physiological work and rest laws. In winter, you should rub your feet until they are warm, which will make you feel relaxed and comfortable and help you sleep.
10. Take a bath before going to bed
Bathing can raise body temperature and make people sleepy. The water temperature should be between 37 ℃ and 40 ℃. If it exceeds 40 ℃, it will speed up the heartbeat, stimulate the sympathetic nerve, and make people too excited to sleep. The time should be 20-30 minutes. People tend to fall asleep when their temperature drops, but their temperature will rise after entering the bath, so it is better to have a short interval after leaving the bath and go to bed after the temperature drops.
11. Go to bed immediately
Go to bed on time. Generally, don't go to bed more than 11 o'clock at night. Turn off the light and go to bed. For people who are prone to insomnia, they should go to bed when they are sleepy. The result of going to bed early is often "haste leads to lack of speed", which only aggravates psychological pressure. If you can't fall asleep for half an hour, you'd better not fall in love with the bed. You don't have to lie in bed and feel sad. Don't force yourself to sleep. Get up and do something, such as reading books or watching TV, reading some relaxing books, listening to some soothing music, and go to bed when you feel sleepy.
12. Never take sleeping pills without permission
Sleeping pills only inhibit or anesthetize sleep, and their chemical effects have an inhibitory effect on the central nervous system, which cannot help the insomniacs get a really good state of sleep. Insomnia can't be considered as a small problem, and it can't be regarded as a delay due to illness. Seek medical advice in time.
13. Four dietotherapy prescriptions to help sleep
(1) 30g lotus seed meat (without belt core), 5g longan meat, cooked for Dim sum or Congee.
(2) Congee with cypress kernels, 10-15g cypress kernels, proper amount of honey, 50-100g japonica rice, cooked into porridge twice a day.
(3) Lotus seed heart tea. 2 grams of lotus seeds and 3 grams of raw licorice. Put the above two flavors into a cup, brew them with boiling water, and cover them for 10 minutes. Drink tea frequently. It can clear the heart and remove the annoyance, and has certain help for insomnia of yin deficiency and fire hyperactivity type.
(4) 8 green onions, 15 dates and 5 grams of white sugar. Boil two bowls of water into one bowl, and take it once before going to bed. This prescription is used to treat neurasthenia and insomnia. Before going to bed, scald your feet with hot water and take this prescription at the same time.
14. Proper massage also helps sleep
(1) Massage acupoint method: take Yongquan, Taixi and Insomnia acupoints, and pinch the acupoints with fingertips for 3 to 5 minutes respectively. If it is combined with warm water to wash the feet and then press and pinch, the effect will be better. Taixi point: located at the midpoint between the posterior edge of the medial malleolus and the Achilles tendon. Insomnia point: located at the midpoint of the foot at the line between the inner ankle bone and the outer ankle bone. Yongquan acupoint: located in the depression at 1/3 of the front foot.
(2) Friction Yongquan Cave; When you are lying in the quilt and can't sleep, put the center of one foot on the big toe of the other foot and rub it back and forth until the center of the foot is hot, and then change the other foot. In this way, your brain will focus on your feet. After a long time, you will feel tired and sleepy and want to sleep. If it persists for a long time, it can also play a role in health care.
