Traveling abroad, being alone in a hotel is so boring … I can't sleep. What should I do?

Nervousness can also make people insomnia. The college entrance examination is imminent, and many candidates are under severe psychological pressure, which leads to insomnia. When you adjust your body properly, don't forget to relax your mind and ensure that you have a good mental state to face important exams.

For modern people, a good sleep is really a kind of happiness, because too many people suffer from insomnia. The survey results show that half of the 1, respondents in six major cities, including Beijing and Shanghai, have suffered from insomnia to varying degrees. Recently, a survey of 15 journalists in 9 cities also showed that 4% journalists had insomnia, and 87% people thought that sleep problems had brought negative effects on their work and life.

Bad mood affects sleep

Being able to sleep soundly is a desire of modern white-collar workers. Sleep is not only a basic physiological need, but also a psychological need. White-collar workers face pressure, competition and challenges every day, and it is easy to have sleep problems. The next day, I often feel tired, headache, poor memory and haggard face, which will affect my work efficiency and quality of life.

In fact, most people who can't sleep are in a natural state, not morbid. Zhao Mei said that sleep is more of a physical and mental experience and feeling. When the body feels comfortable, the mood is natural and peaceful, and when sleeping, it is also relaxed, comfortable and pleasant. Nervousness and depression will affect sleep.

A variety of foods can help you sleep

Many foods can help you sleep, such as milk, where tryptophan can promote brain nerve cells to secrete serotonin, which makes you sleepy; There are also some snacks that can promote sleep. Nutritionist Liao Xiaohua said that you can eat sunflower seeds before going to bed, which can play a calming role; Eating mulberry, longan, jujube, lotus seeds, walnuts, honey and apples are all good products to help you sleep; In addition, drinking millet porridge for dinner is very helpful for sleep.

Nutritional combination is more soothing

Although the above-mentioned good things are delicious and nutritious, and the most important thing is to help you sleep, Professor Liao Xiaohua said that a single food to help you sleep is too personalized, and everyone needs to choose the right food according to their own situation.

You can choose to take nutritional products and health care products, or you can mix them according to your taste. For example, you can choose nutritional products containing a variety of mineral elements, especially the ratio of calcium and magnesium reaching 2: 1 is the best, which can relax your nerves well and let you reach a deep sleep; You can also try to combine vitamin B6, magnesium, longan honey, etc., and all kinds of hypnotic nutrition can work together; In addition, like all kinds of whole wheat bread, it is rich in vitamin B, and honey is added to help you sleep better.

besides drinking ready-made nutrition, you can also make it yourself. For example, walnuts can improve the quality of sleep. To prevent monotony when eating, they can be served with black sesame seeds and mashed into a paste, which is delicious and useful. Before going to bed, you can also make yourself a cup of "Baiguo Tea", soaked with jujube, longan and lotus seeds, plus two spoonfuls of honey, and you can also drop one or two drops of vinegar according to your taste, which is sweet and delicious.

Wrong nutrition will lead to insomnia

However, not everything can hypnotize, and eating wrong nutrition will lead to insomnia.

Caffeine-containing foods can stimulate the nervous system, and have a certain diuretic effect, which is a common cause of insomnia. Eating spicy and greasy food for dinner is also an important reason for affecting sleep. Because peppers, garlic, onions, etc. will cause burning sensation and indigestion in the stomach, which will affect sleep; Eating too much greasy things will also increase the workload of the intestine, stomach, liver, gallbladder and pancreas, stimulate the nerve center, keep it in a working state, and lead to insomnia. There are also foods such as beans, Chinese cabbage, onions, corn, bananas, etc. that can also interfere with normal sleep.

In particular, white-collar workers who often socialize should be reminded to drink less at night. Drinking alcohol before going to bed was once thought by many people to promote sleep. Although it can make people fall asleep quickly, it can only make sleep stay in the shallow sleep period, and it is difficult to enter the deep sleep period. Therefore, even if you sleep for a long time after drinking, you will still feel tired after waking up.