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What's wrong with a bad night's sleep? Maybe it's these foods that affect your sleep

In general, everyone will eat a lot at night. Sometimes it's difficult to sleep at night. It's possible that these foods you eat delay your sleep. In the future, you should not eat these foods at night!

1, chicken

If you eat a lot of chicken or other protein at night, your sleep quality may be reduced. When you go to sleep, the digestive system slows down by 50%, and protein slows it down. In this way, your body organs will pay more attention to the digestive system than to sleep. So dinner should be eaten with protein and carbohydrate to balance sleep quality.

2, red meat

Red meat is a nutritional term, which refers to the red meat before cooking. Specifically, pork, beef, mutton, venison, rabbit and other meat of all mammals are red meat. From the perspective of nutrition, the fat content of red meat is high, especially pork. The fat content of every 100 grams of pork is as high as 30.3 grams, and the fat of red meat is mostly saturated fatty acid, which is the main content of fat. Generally, it is suitable for human body to use as energy source, but because of its high fat, eating it before sleep will easily accumulate a lot of fat in the body, resulting in obesity, Great harm to women's health

3. Chocolate

Scientists have pointed out that chocolate contains more than 300 known chemicals, one of which is the most well-known one is caffeine, which can make people excited. If you eat chocolate before going to bed, it will arouse people's body organs, improve the mental excitement point, and it is difficult for the human body to calm down, so it is difficult to adjust the breathing law and enter the best shape of sleep State, more easily clear sleepiness, causing insomnia.

4, celery

Celery contains protein, fat, carbohydrate, cellulose, vitamins, minerals and other nutrients. Among them, the content of vitamin B and P is more. The content of mineral elements calcium, phosphorus and iron is higher than that of common green vegetables. Celery is not only rich in nutrition, but also has medicinal value. But it is also a natural diuretic. Its celery contains effective ingredients for diuretic *, eliminating the retention of water and sodium in the body, and urinating swelling, urging you to wake up urination constantly, so that you can not sleep peacefully.

5. Carbonated drinks

Carbonated drinks contain sodium toluenate, a substance that stimulates the gastrointestinal tract and causes acid reflux, which affects sleep. In addition, some carbonated drinks also contain caffeine, which affects sleep.

6. Ice cream

Maybe a lot of people only know that ice cream is delicious, but they don't know its nutritional value, let alone what kind of harm it does to their health before going to bed. It's true that ice cream is a kind of food with high quality protein, high sugar and high fat, but also because of these nutrients, if you eat it before going to bed, you will not have extra time to burn fat. At the same time, it will send the wrong energy message to the body. The unburned fat will be stored automatically, which will affect the body and increase blood fat. In addition, the study found that eating high sugar food before going to bed is the most likely to have nightmares.

We all know beauty sleep. Generally speaking, sleeping before 11 o'clock is called beauty sleep. Sleeping well is not only good for your spirit, but also for your skin. But there is also a kind of beauty sleep uglier, you know what is the reason? Because the sleeping position is not right!

Serious consequences of four bad sleeping postures

Sleeping on one's side -- wrinkles deepen

This sleeping position is conducive to maintaining the normal physiological curve of the spine, reducing the pressure on the back and neck, and reducing sleep apnea. But lying on one's side can cause too much pressure on the eyes, nose and lips, aggravating smile lines and fishtail lines, etc. Gravity also causes muscles in the chest and face to sag.

Curl up -- hunchback

Many people are used to curling up like babies when they sleep. Although it will make people feel comfortable temporarily, it will bring pressure on their back and head and neck after a long time, resulting in habitual hunchback. At the same time, breathing during sleep will also be affected, which may lead to insufficient oxygen supply to the brain. We should try to avoid sleeping for a long time.

Sleeping on your stomach -- spine deformation

This sleeping position is not good for spine health. Because lying down, the physiological curvature of the spine can not get the fixed support of the bed, which may cause back pain and distortion. If you sleep face down, the skin will rub and squeeze with the pillow, resulting in skin water shortage or wrinkles increase, but also affect breathing. In addition, sleeping on your stomach can also put more pressure on your neck.

Hands up -- shoulders stiff

This' surrender 'like sleeping position has both advantages and disadvantages. Lying on your back can prevent wrinkles and pockmarks caused by the contact between the face and the pillow, but when you lift your hands, you will pull the shoulder muscles, which will compress the shoulder nerves for a long time. People with shoulder pain symptoms should avoid sleeping like this.

Correct sleeping posture

Sleeping or lying in bed is an effective way to relax the whole body, especially the spine, because the full contact between the body and the bed reduces the burden of resisting gravity when the body is upright. When the human body lies down, the spine no longer needs to bear, and the antagonistic muscles such as shoulder neck, chest back, waist and abdomen can be fully relaxed. Therefore, choosing the right sleeping posture and bedding can relieve muscle tension and relax thoroughly.

However, if the sleeping posture is not good, the vertebrae and muscles will still be compressed in the lying position, or the local ligaments will be overstretched, resulting in the fall of the pillow, aggravating the back pain and other consequences.

Sleeping posture requirement

Sleep is an important part of the body's self-healing. It can reduce the body's metabolic requirements, repair the damaged tissues and cells, restore the body's health function, and link fatigue.

Head position

Head position affects the posture of the whole body and increases the tension of spine and back muscles. Pillows should be placed under the head and neck. Pillow has a certain hardness, can support the weight of the head, to ensure that the head and spine in a straight line. Using too hard or too soft pillows can cause back pain and poor posture.

Back and knee position:

The 'C' shape of the back during sleep will cause the lumbar ligaments to stretch and the back muscles to weaken. In sleep, make sure that the back is not over arched. When lying on your side, avoid knee position above your chest. You can put a pillow between the two to prevent this.

Lumbar Support

It's hard to stay in a fixed position during sleep, because during sleep, you often turn over. The use of small round pillows in the waist can ensure a good position in sleep and maintain a healthy spine position throughout the night.

Keep the body's physiological curve

Soft mattress can't support the body effectively, so good mattress is needed to keep a good sleep posture.

Choice of sleeping posture

Many people adopt different sleep postures, some lie on their backs, some lie on their sides, some lie on their faces. What is the best sleep postures?

Best sleep position: supine sleep

When sleeping in supine position, it is better to put a small thin pillow under the knee joint to reduce the tension of the spine and maintain its physiological curvature.

Advantages: supine sleep is easy to keep the head, neck and spine in a straight line to prevent neck and back pain. At the same time, it can reduce acid reflux, because the face is no longer under pressure and is not prone to wrinkles.

Disadvantages: snoring.

The next best sleeping posture: sleeping on one's side

When lying on your side, it's best to put a pillow between your knees to prevent the legs from stretching the spine too much.

Advantages: reduce snoring, lengthen spine, prevent neck and back pain, reduce acid reflux, snore less.

Disadvantages: face compression, prone to wrinkles; prone to compression breast side.

An unsatisfactory sleep position: fetal sleep

Advantages: the knee is raised to the chest during sleep, which is suitable for pregnant and snoring people.

Disadvantages: limited breathing, can occasionally reduce neck and back pain, but can lead to facial wrinkles and breast drop.

Worst sleep position: prone sleep

Advantages: reduces and relieves snoring.

Disadvantages: the spine is difficult to maintain physiological curvature, which is easy to cause neck and back pain and numbness; the breast is compressed and prone to wrinkles.

Sleeping is an indispensable part of life. However, if we don't pay attention to the sleeping posture, sleeping may make us feel 'tired'. At this time, you need to change the sleeping posture, so as to let sleeping play a real purpose of relaxation, rest, recovery of physical strength and energy. Say a joke to say is' sleep bad, sleep again '.