The best way to make a lively day is enough sleep. It will not be as good as sleeping to modern people who spend a busy day without day and night. However, stress in daily life, frequent drinking, sleeping before using the smart phone is a cause of insomnia.
If insomnia persists, you may experience difficulty in controlling cognitive ability and controlling emotions, along with somatic symptoms that are helpless all day long and have no strength in the body. As such, sleep causes problems not only in the body but also in the areas of cognition and emotion. So, if you feel tired and lacking sleep often for no particular reason, you need to check your sleep habits.
People who take a minimum of 7 to 9 hours of sleep a day will greatly reduce the risk of heart disease and diabetes. It also improves the immune system and helps with weight loss. But we are busy enough to say enough sleep is the luxury of life. There are many people in the world who suffer from insomnia. About 30% of people in the United States are suffering from insomnia.
Insomnia causes health problems such as depression, loss of concentration, and increased jaundice. According to a study in the United States, people who lack sleep are relatively likely to eat high calorie foods the next day.
Six nutritionists recommended that they eat foods that help sleep.
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Kiwi has the effect of making you sleep well. Low calorie and rich in nutrients. Calcium, magnesium, folic acid, and inositol, as well as the serotonin-induced sleeping component in kiwifruit, have positive effects on nervous stability and relieving insomnia. Especially, serotonin, which is a happy substance, makes people feel good and sleep well. Deep sleep is associated with REM sleep.
One study found that sleeping 35% faster than those who did not consume the fruit. Antioxidants of kiwi are known to cause its effects. Rich in nutrients such as vitamin C and vitamin K, kiwi is not only nutritious but also asleep. Also, one kiwi is about 50kcal so it is good for weight loss.
In the evening, meat is often eaten. So why not try a turkey instead of chicken? The turkey contains a lot of tryptophan. This is why it is well known as a food that promotes sleep. However, tryptophan alone is not the only sleep-promoting nutrient in the turkey. In addition, it contains zinc and vitamin B6, which helps turn tryptophan into melatonin in the body.
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Almonds are rich in protein, which helps with sleep. It also contains magnesium that relaxes the muscles properly, so eating a small amount of almonds before taking a nap is helpful. Magnesium has a muscle relaxant component and a melatonin component that causes calcium to induce sleep in the brain. Therefore, it is a natural insomnia prevention medicine. In particular, almonds are a great help in lowering the risk of chronic diseases such as diabetes and heart disease. .
4. Chamomile tea
Chamomile tea is a kind of herbal tea. Chamomile tea as well as herbal tea is very helpful in preventing insomnia. Nothing is better for sleep than a cup of warm tea. However, regular cars with high caffeine content should be avoided. Ingredients in herbal tea usually help to calm nerves and improve sleep quality.
5. Cereal and Milk
Cereal and milk are a little ironic. Eating fiber cereal and milk helps with sleep. The amino acid tryptophan, which activates the hormone serotonin, a sleep inducer, is contained in milk, which is a great help in taking a good night's sleep. Especially milk contains tryptophan abundantly. Cold milk can interfere with sleeping. It is better to drink a cup of warm milk before you sleep
Vitamin B6 in the banana stimulates the activity of the brain so that it awakens the morning spirit. Magnesium and potassium also help relax muscles to relax and relax.
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Some foods interfere with sleep and cause insomnia.
Spicy food is the worst of sleep. It is because of capsaicin that gives a spicy taste. Capsaicin is a kind of plant nutrients that are common in pepper. It activates the sympathetic nervous system to facilitate metabolism, and secretes endorphins to relieve stress. However, it can cause gastritis if it is eaten too much. Capsaicin stimulates the gastric mucosa, making the stomach thin.
Spicy foods can also cause sleep disturbances. When you eat spicy foods, your body temperature temporarily drops while sweating. At this time, our body produces heat by raising the body temperature, which disturbs sleep
If you have something to eat at night, let's avoid absolutely spicy. In addition, coffee contains caffeine and should be avoided before sleeping.