Health Care

The top 10 symptoms of lack of sleep, diet to improve sleep quality

Adequate sleep is very important for everyone's health. At ordinary times, we must pay attention to do a good job of prevention, because we should keep healthy, so that we can have better backing for our work, and it is also a very basic maintenance. In fact, the phenomenon of lack of sleep in life is quite common, and when the lack of sleep for people's spirit is also a lot of influence, so it is lower than the main symptoms of lack of sleep. So, which states indicate lack of sleep?

Symptoms of sleep deprivation

1. Go to sleep immediately

You may think it's a sign of good sleep, but the opposite is true. According to research reports, if you often fall asleep within five minutes of lying down, you may have severe sleep deprivation or even sleep disorders.

2. Become clumsy

Some people may think that natural but unadulterated clumsiness may be cute, but lack of sleep can also lead to motor skill problems, such as unsteady feet or stumbling in action.

3. More impulsive than usual

Lack of sleep can make you more impulsive and lead to totally different behaviors, such as suddenly starting to eat foods you don't eat, buying clothes that you don't expect, and so on. This is because sleep deprivation affects the prefrontal cortex, which controls judgment, visual association, attention and impulse control.

4. Relying on platitudes

If you find yourself talking all the time around proverbs and phrases such as "where can you pick the fat and pick the thin" and "be prepared for trouble" and you are not a retiree, you may need to take a nap. The frontal lobe is related to speech, and constructive thinking and creativity are deeply affected by sleep deprivation. Experts believe that it is difficult for people with insufficient sleep to have spontaneous and complex speech, and many of them will have indistinct speech, stuttering, monotonous speech, or using cliches.

5. Forgetfulness

If you go out to mail things and arrive at the place only to find that you have been left at home; or if you always can't remember the name of a new colleague, even though you have heard it several times, lack of rest is likely to disturb your memory. Harris said that sleep helps memory consolidation and emotional processing. Without proper rest, it is difficult to form a memory. If you can't grasp the context, it is difficult to think deeply and act rationally.

6. More hungry than usual

If you can't get enough sleep at night, it's hard to stop your craving for chips and ice cream. Because sleep deprivation can increase your appetite and affect leptin and ghrelin releasing peptides.

"Leptin controls us to stop eating and feel full; auxin signals hunger and tells us we should eat," experts said. When we don't get enough sleep, the balance between leptin and auxin is broken. Leptin will decrease and increase auxin. Therefore, without good sleep, body hormones will control us to eat more. "

7. A word? It needs to be read twice

Lack of concentration is also a clear sign that you haven't spent enough time sleeping. With sleep deprivation, you lose focus and impair your ability to make instant decisions. Studies have shown that sleep can be useful for decision-making, such as avoiding accidents while driving.

8. Sleep while watching a movie or flying during the day

When you fall asleep, you enter a dark or dreary environment, especially during the daytime, which is one of the signs of insufficient sleep. If you get enough sleep, you should be able to maintain considerable vigilance, after all, it's day time.

9. Venting

If you miss the exit of the highway, or forget to turn, or even suddenly forget yourself? Driving, then, you need more sleep. Of course, not all "emptiness" is bad.

The compact pace of life and the increase of work pressure make it common for white-collar workers to work overtime and stay up late. For a long time, many people have difficulties in falling asleep, waking up early, waking up in the middle of the night and not easy to go back to sleep. How to improve sleep quality?

10. Marriage disharmony

When you think your partner makes you angry, you may just be tired. A University of California study found that more frequent and severe "wars" between couples often occur when they don't get enough sleep. Lack of sleep makes it harder to avoid and deal with conflict, researchers say.

The quality of sleep will affect our study and life, so only by improving the quality of sleep can we keep healthy. So, what can you eat before bedtime to improve sleep quality?

Honey

A large amount of sugar has an excitatory effect, but a small amount of glucose can timely indicate that the brain secretes orexin, a newly discovered neurotransmitter related to thinking response. So dropping a few drops of honey into warm milk or vanilla tea can also help you relax before going to bed.

Warm milk

It has long been known that a warm milk before bedtime helps sleep, because milk contains a tryptophan that acts as a calming amino acid. And calcium helps the brain make the most of this tryptophan. Put the mild milk in the bottle, it will bring you a warm feeling back to childhood, gently tell you "relax, everything is fine".

Almond

Almond is not only rich in protein, vitamins and other nutrients, and honey, but also contains tryptophan and muscle relaxation medicine magnesium. Regular eating can help relieve anxiety and sleep. At the same time, almonds are also good for your heart and can help you "clean" your intestines.

oatmeal

Oats are a valuable bedtime snack with plenty of N-acetyl-5-methoxytryptamine. Boil a small bowl of cereal, add a little honey mixture, which is the most appropriate. Try to chew hard enough to fill your cavities. At the same time oatmeal can induce the production of melatonin, a small bowl can play a role in promoting sleep, if a large number of chewing oatmeal, the effect will be better.

Banana

What's inside the banana peel is actually a sleeping pill. In addition to stabilizing serotonin and melatonin, bananas also contain magnesium that relaxes muscles. In addition, banana is the best fruit for defecation, but here refers to ripe banana, raw banana causes constipation instead.

Lotus seed

Lotus seed has the function of clearing heart, calming mind, tonifying spleen and kidney. It can treat insomnia caused by weakness of heart and spleen and excessive heart fire. "Chongqing Tang essays" records that "lotus seeds communicate with the heart and kidney", so those who do not mix heart and kidney, yin deficiency and fire are suitable for cooking. Use it to cook porridge or stew pig heart soup, one meal a day, can achieve the work of sleeping.

Jujube

It is warm in nature, sweet in taste, red in color and moist in flesh. It has the effects of Tonifying the five zang organs, benefiting the spleen and stomach, nourishing blood and calming the mind. It has a significant effect on dreaminess, insomnia and trance caused by Qi and blood weakness. Take jujube kernel, add water boil, add rock sugar, donkey hide gelatin simmer paste, eat 1-2 spoons before going to bed.

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