Introduction: In modern society, an increasing number of people are troubled by insomnia. Young people struggle to fall asleep due to the high pressures of work and life, while middle-aged and elderly people suffer from insomnia due to neurasthenia.明知失眠和晚睡对身体伤害大，可是越是强迫自己越是睡不着，数羊数到一千只羊还是睡不着，助眠偏方小米粥也喝了，酸枣仁也吃了，可是仍旧没有明显效果。到底问题出在哪里？该拿什么来拯救这该死的睡眠？
Besides psychological and emotional factors, insomnia could very well be due to a lack of certain important nutrients in our diet:
1. Lack of calcium. Infants who lack calcium are prone to waking up at night and being fussy during the day. Adults with calcium deficiency may also have difficulty falling asleep at night and experience leg cramps. This is because the transmission of signals within cells, the release of neurotransmitters, and muscle contraction all require the participation of calcium ions. When calcium is deficient, these functions are inhibited, causing nerves and muscles to remain in an excited state, leading to insomnia. Therefore, it is important to consume calcium-rich foods such as dairy products, soy products, leafy greens, and nuts, with supplementation at dinner being particularly effective.
Wotou (Steamed Millet Bun)
2. Lack of B vitamins. As people's living standards have improved, their intake of B vitamins from their diet has actually decreased. This is because the consumption of coarse grains, miscellaneous grains, and leafy greens is severely insufficient, replaced by refined rice, white flour, and animal-based foods. Modern lifestyles also increase the consumption of B vitamins. B vitamins are a group of vitamins closely related to nervous system health, especially vitamins B1, B6, folic acid, and B12, which have a significant calming effect on nerves and improve mood. One should focus on consuming whole grains, nuts, legumes, leafy greens, bananas, and lean meat, and it's also acceptable to eat a small amount of organ meats.
3. Incorrect type or insufficient quantity of staple food intake. We all have the experience of feeling sleepy after a large meal. The main reason is the increase in blood sugar levels after a meal, which triggers insulin release, promoting the synthesis of 5-hydroxytryptamine (serotonin) in the body. Serotonin is a neurotransmitter that can make people feel happy and has a sedative and sleep-aiding effect. This is also why many people improve their mood by eating sweets. However, eating sweets is not the best solution because fluctuating blood sugar levels can more easily cause mood swings and lead to weight gain. Instead, one should consume slowly digestible staple foods to maintain stable blood sugar levels and slow insulin release over a longer period, such as whole grains, potatoes, and starchy legumes.
4. Lack of tryptophan. Tryptophan is a natural sleeping pill. It is not only a raw material for the brain to synthesize serotonin but also a necessary condition for the synthesis of melatonin in the body. Melatonin is a hormone that regulates human sleep. As people age, the secretion of melatonin decreases significantly, especially after the age of 35, dropping by 10%-15% every 10 years. Insufficient melatonin secretion is one of the important reasons for insomnia in many older adults. Millet has a relatively high content of tryptophan, and foods such as milk and dairy products, soy and its products, kidney beans, speckled beans, seaweed, and kelp are also rich in tryptophan. Moreover, the synthesis of both of these substances requires the help of B vitamins.
Whole Wheat Fancy Steamed Bun
The deficiency of any of these nutrients above can cause insomnia, which is also why folk remedies often cannot cure it. This is because multiple nutrients are lacking, not just one, so it's naturally difficult to solve the problem without addressing the root cause.
In addition, to completely tackle insomnia, it is best to do the following:
1. Don't eat dinner too late; it's best to finish it at least 3 hours before bedtime. Try to avoid foods that are likely to cause acid reflux or bloating;
2. Don't drink too much water after dinner to prevent frequent trips to the bathroom;
3. Try to quit strong tea and coffee. If you must drink them, do so in the morning;
4. Use thick curtains to cut off all power sources, even indicator lights, to avoid affecting melatonin secretion;
5. Increase physical exertion during the day and avoid strenuous activities at night. Walking and stretching are exercises that help the body relax;
6. Soak your feet in warm water for about 20 minutes before bed and massage the Yongquan point;
Sesame Paste Thousand-Layer Roll
7. Turn off your phone and computer in advance, listen to relaxing sleep music, and flip through a few pages of a professional book in bed. Use this as a pre-sleep ritual to let your body form a conditioned reflex;
8. Place a few apples or a bag of lavender by your pillow. The natural fragrance of fruit and flowers can also aid sleep.