Four seas entertainment news: the occurrence of insomnia has brought us great pain, many people have not been able to find the cause of insomnia, so insomnia symptoms have not been alleviated, so what is the main cause of insomnia? Many people will have insomnia problems, insomnia causes are also many, today's editor will introduce some of the most unexpected causes of insomnia, you want to Do you want to know?
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Six reasons of insomnia
The pillow is too hot
Lying on a slightly cooler pillow helps to lower the core body temperature (i.e. the temperature inside the body, which is slightly higher than the body surface temperature), and is more prone to drowsiness. The University of Pittsburgh has done a study to give insomnia patients a special cooling headgear. They can go to sleep within 13 minutes on average, while those who sleep normally need 16 minutes on average, and 89% of the subjects can get a good night's sleep. Researchers speculate that moderate cooling of the brain can slow down metabolism and make the mind more peaceful. Before you go to bed, you might as well cool the pillowcase. You may sleep better.
The moon is round.
It's only a legend that people will lose control and turn into werewolves on a full moon night, but it may make you restless and sleepless. A Swiss study found that four days before and after the full moon, sleep quality deteriorates, including a 20 minute reduction in overall sleep time, a third reduction in deep sleep time, and a decrease in melatonin production, making people more likely to feel tired. There is no particularly good solution to this problem at present, but at least you will not feel anxious about the slight sleep problems when the moon is full.
Lack of exercise
A recent sleep study at Northwestern University found that exercise can improve sleep quality, but this is not immediate. Insomnia patients can improve their sleep through lifestyle changes and exercise, which usually takes 2 to 4 months to have a significant effect. In other words, you can't just exercise in the morning and expect a good night's sleep. According to the U.S. Centers for Disease Control and prevention, the best time to exercise is 20 minutes a day or two and a half hours a week.
Taking new drugs
Many drugs have side effects that cause insomnia, including antihypertensive drugs, antidepressants and steroids. In addition, the duration of medication also has an impact on sleep. For example, some patients with hypertension or arrhythmia need to take receptor blockers (such as atenole, metoprolol, etc.), and doctors usually recommend taking drugs in the morning rather than before going to bed. Therefore, before you start taking a new drug, be sure to ask your doctor about the best time to take it.
Pets go to bed
Even people who are not allergic to pets may feel uncomfortable when pet dander or fur is stained on the bed sheets and pillow cases. This is because they can lead to congestion of nasal mucosa, which makes it easier to snore and make it difficult for people to sleep or sleep soundly. More than half of people who sleep with pets say pets disturb their sleep, according to a survey of sleep disorders conducted by the Mayo Clinic. If you suspect that your insomnia may be related to pets, it's better not to let them play in the bedroom.
Partner illness
A recent study found that when people with arthritis suffer from more severe pain, their partner's sleep quality also declines, and the more intimate the couple is, the more so. To solve this kind of insomnia, the first thing to improve the patient's discomfort, such as backache people can take a pillow between the knees to relieve pain. In addition, anxiety can enlarge the pain, so take a comfortable bath before going to bed to relax.
How does insomnia recuperate
1. You can have a glass of milk before going to bed
Milk helps sleep, but for people with milk allergy, you can eat an apple or a piece of bread, the effect is the same. On weekdays, eat more food that can improve sleep quality, such as red dates, lilies, millet porridge, walnuts, honey, sunflower seeds, etc.
2. Stick to a regular schedule and don't sleep too late on weekends
If you sleep late on Saturday and get up late on Sunday night, you may lose sleep on Sunday night.
3. Don't eat and drink before going to bed
Eat a small amount of dinner about two hours before going to bed, but don't drink too much water, because continuous use of the toilet will affect the quality of sleep. Don't eat spicy fatty foods at night, which can also affect sleep.
4. Stay away from coffee and nicotine before going to bed
It is recommended not to drink coffee eight hours before going to bed.
5. Choose exercise time
Exercise in the afternoon is the best time to help sleep, and regular physical exercise can also improve the quality of sleep at night.
6. Keep the room temperature cool
A little lower bedroom temperature helps sleep.
7. Sleep at night
Napping during the day may result in sleep deprivation at night. Daytime sleep time is strictly controlled within one hour, and can not sleep after 3 pm.
8. Keep quiet
Turn off the TV and radio.
9. Have a comfortable bed to provide a good sleeping space
10. Take a bath before going to bed
A hot bath helps relax muscles and sleep better.
11. Don't rely on sleeping pills
You should consult your doctor when taking sleeping pills. It is suggested that you should not take sleeping pills for more than 4 weeks.
12. Do not give yourself pressure when insomnia, pressure will be more sleepless
What does insomnia eat
1. Milk
Milk contains two kinds of hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete the neurotransmitter that makes people drowsy, serotonin; the other is peptides that regulate physiological functions, making people feel comfortable all over the body, which is conducive to relieving fatigue and merging into sleep. For people with neurasthenia caused by body deficiency, the sleeping effect of milk is more obvious. Drinking a cup of milk before going to bed can make people fall asleep, especially suitable for middle-aged and elderly people.
2. Millet
Among all grains, millet is the most abundant in tryptophan. In addition, millet contains a lot of starch, which makes people feel full and fed easily after eating, which can promote the secretion of insulin and increase the amount of tryptophan entering the brain.
3. Walnut
It is a kind of good nutrition nourishing food and has been proved to improve sleep quality. Therefore, it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. Specific eating method is to match with black sesame, mashed into paste, take 15 grams before bed, the effect is very obvious.
4. Sunflower seed
Sunflower seed contains a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibition function of brain cells, and play the role of tranquilizing and tranquilizing. After dinner, some sunflower seeds can also promote the secretion of digestive juice, which is conducive to digestion and stagnation, and help sleep.