How to eat can help sleep well 
 
 
Associate professor of China agricultural college food institute Zhi-hong fan 
 
 
Source: health 

    A lady helplessly say, she is feeling tired, but as long as a lie on the bed, the brain is super active. Can't remember all sorts of things during the day, and all kinds of work to do tomorrow, at this point is clear in my mind, lingering, let her for a long time can't fall asleep. Because don't sleep well, always very tired when we get up in the morning, a day of work pressure, and make her tired. Look at his face, because of the lack of sleep dim relaxation, look at his face, because be agitated depression and the lack of feminine. So bad sleep day after day, life is not the quality. Don't I early menopause?
 
    Actually, is she a man beset with insomnia? Now in the developed countries and regions, insomnia becomes an epidemic. The national sleep foundation (NSF), said 25% of the people in the United States to eat medicine to help sleep. Among white-collar workers, and the middle-aged and old women, sleep disorder is very common.
 
    High in B vitamins
 
    In interrogation after eating, she found her a serious shortage of calcium and magnesium intake, vitamin B group is obviously not enough. I advised her to have for dinner every day 200 grams blanch mix or boiled green leafy vegetables, there are a lot of magnesium, calcium or too little. The dinner of rice grains mixed beans, can increase the intake of magnesium and B vitamins. In the morning and evening after dinner each taking 200 mg of calcium and 1 grain of compound vitamin B group. Less spicy dishes less oil, salt, weak points. Dinner at least 3 hours away from the sleep, if you worry about before going to bed hungry, can be in more than 9 points to drink half a glass of milk or yogurt.
 
    Don't drink too much before going to bed
 
    And I told her, there are some other governance insomnia supporting measures, must seriously implement:
 
    An hour before bedtime to watch the computer, mobile phone and tablet. Studies have shown that these close directly into light of the pupil, most likely excited the brain, disrupt the production of melatonin, than the lights were more likely to lead to sleep problems. If possible, try not to put in the bedroom.
 
    Create the darkness of the environment as much as possible. The lamplight of the bedroom to dark and soft languid atmosphere. When you go to sleep at night, be sure to pull the curtain, the curtain should have shading layer, the morning all don't know enough. Don't open the night light, even all kinds of electric light in the bedroom also should with black tape as far as possible severe, don't let those red blue light flashing. Studies have shown that even the dark night light also interferes with sleep quality.
 
    Before going to bed if I can get a drink of water embellish throat, but don't drink plenty of water, avoid a night disrupt sleep. Wake up at night to go to the bathroom, if they are at home sleeping, familiar with the route to the toilet, just try not to turn on the light, to avoid interference to fall asleep again.
 
    Before sleeping in the evening with warm water bubble feet, listen to soft music, do some yoga movements, try to relax the brain.
 
    After a month, she was glad to sent the message, said his insomnia is much better, most of the day to lie down and fall asleep within 15 minutes, and even wake up at night will sleep again soon. Because sleep well, and his face and energy have improved a lot, also a lot of positive energy more emotional, no longer be agitated. Colleagues and her husband are very happy in her changes. Her friend recommend other insomnia take the same measures, are improved to varying degrees.
 
    In fact, recommend the sleepless filling calcium, already has a preliminary research basis. In a study published in the journal of the European neuroscience research, the researchers found that in deep sleep (REM) calcium levels in the body will rise. The researchers concluded that calcium deficiency can lead to the lack of deep sleep or missing. After the blood calcium levels back to normal sleep will be back to normal state. Calcium, another study found, can help the brain use tryptophan to produce melatonin, which is a kind of important hormones associated with sleep rhythm. Milk is rich in calcium, and is rich in the amino acid tryptophan, it also contains vitamin B6, this vitamin deficiency can also cause insomnia. So, milk is considered as late at night is the best sleeping, it's not surprising.
 
 
 
 
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