What is suitable for office workers who can't sleep well at night?
2023-10-08
During the National Day holiday, many people often go to bed at one or two o'clock at night and only get up between noon and lunch time. Now that the vacation has ended and we are entering the work phase, many people still cannot wake up in the morning and do not feel like sleeping at night before adjusting their biological clock. They become particularly tired and physically and mentally exhausted at work. So, for many people, it is very important to quickly adjust their biological clock at this stage. Although relying solely on food to aid sleep is not particularly effective, research has found that it varies from person to person and may not necessarily be effective for everyone. But many foods still have some benefits for sleep. Here is a list of recommended foods, worst habits, and a supermarket purchase list that includes 40 different foods. Take out your notebook and write it down quickly! The main reasons for insomnia are emotional factors such as tension, anxiety, and high pressure. Friends who suffer from insomnia are not alone. Relevant studies have shown that one in three office workers may experience occasional insomnia, and one in ten people may experience long-term insomnia. Moreover, people with insomnia are more likely to gain weight, which may be because they subconsciously borrow food to recharge their bodies when they are sleepy! So if you want to be thin and beautiful, you need to sleep well first! The main causes of insomnia are emotional factors such as tension, anxiety, and high stress. The first type of food that may be beneficial for sleep is the tryptophan series. After entering the body, tryptophan is converted into two chemicals related to sleep: the first type is melatonin, which helps regulate the sleep cycle; The second type: serotonin, which produces a relaxing effect. 1. Egg white. If you used to eat eggs in the morning, try eating them at night to see if there are any new effects. 2. Soybeans include soybeans and soy products. 3. Poultry meat includes chicken, duck, goose, etc. 4. Low fat dairy products include low-fat milk, low-fat yogurt, low-fat cheese, etc. 5. Various hard fruits include walnuts, flaxseed, pumpkin seeds, sunflower seeds, black sesame, almonds, walnuts, etc, The second type of vitamin series mainly refers to foods rich in vitamin B6, which is related to the production of melatonin. 1. Salmon vitamin B6 is abundant in fish. 2. Tuna melatonin is produced in dark conditions, so it is recommended to eat fish for dinner. The third type: mineral series mainly refers to foods containing calcium, potassium, and magnesium. 1. Sour grandma products are not only rich in tryptophan, but also contain calcium, which can stabilize nerves and promote sleep. In addition to yogurt, it also includes other dairy products. 2. Kale, a green plant, is also rich in calcium. 3. Bananas are rich in potassium and magnesium, which help calm and promote sleep. 4. Whole grains are rich in magnesium, and when the magnesium content is low, they are more likely to wake up at night. 4. The antioxidant series mainly refers to fruits that are rich in antioxidants, which may counteract oxidative stress caused by sleep disorders. 1. Berry fruits such as blueberries, raspberries, pomegranates, guava, etc. 2. Kiwi may improve sleep time for people with sleep disorders (increasing sleep time by one hour within a month) Category 5: Melatonin, an endogenous hormone that can regulate the body's natural sleep and awakening cycle, but many people eat it
Edit：GuoGuo Responsible editor：FangZhiYou
Source：gmw.cn
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