睡眠不足的10大表现 饮食来提高睡眠质量-看世界

睡眠不足的10大表现 饮食来提高睡眠质量



Adequate sleep is very important for your health. Usually, you must pay attention to prevention work, because you need to keep healthy, so that you can have a good backing for work, and also a very basic maintenance. In fact, lack of sleep is quite common in life, and when lack of sleep has a lot of influence on people's spirit, so it is lower than the main symptoms when lack of sleep occurs. So, which states indicate lack of sleep? Let's follow 360 common sense.


Sleep deprivation


1. Go to sleep immediately


You may think it's a sign of good sleep, but the opposite is true. According to the research report, if you often fall asleep within 5 minutes of lying down, you may have serious sleep deficiency or even sleep disorder.


2. Become clumsy


Some people may think that natural but not artificial clumsiness will be lovely, but lack of sleep may also lead to motor skills problems, such as unsteady feet, or stumbling in action.


3. More impulsive than usual


Lack of sleep can make you very impulsive, and make you do something completely different from the usual behavior, such as suddenly starting to want to eat food that you usually don't eat, buying clothes and accessories that exceed expectations, etc. This is because sleep deprivation affects the prefrontal cortex, which controls judgment, visual association, attention and impulse control.


4. Relying on cliches


If you find yourself talking all the time around proverbs and phrases like "where can a beggar be choosy or thin" and "be prepared for danger", 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 influenced by sleep deprivation. Experts believe that it is difficult for people who lack sleep to have spontaneous and complex speech. Many of them will have slurred, stuttered, monotonous speech, or use cliches.


5, forgetfulness


If you go out and mail something, you find it left at home when you arrive at the place; or you can't always remember the name of your new colleague, although you've heard it several times, the lack of rest may disturb your memory. Harris said that sleep helps memory consolidation and emotional processing. Without proper rest, it is difficult to form memory. If you can't grasp the context, you can't think carefully and act rationally.


6. More hungry than usual


If you can't get enough sleep at night, it's hard to stop your desire for chips and ice cream. Because lack of sleep can increase your appetite and affect the release of leptin and auxin peptides.


Experts said: "leptin will control us to stop eating and produce a sense of fullness; auxin will give us a signal of hunger and tell us that we should eat. When lack of sleep, the balance between leptin and auxin is broken, leptin will decrease and increase auxin, so without good sleep, body hormones will control us to eat more. "


7. One sentence? Need to read twice


Inability to focus is also a clear sign that you don't spend enough time sleeping. With lack of sleep, you'll lack concentration 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. Fall asleep while watching movies or flying in the daytime


When you fall asleep, you enter a dark or dreary environment, especially when you sleep in the daytime, which is one of the signs of insufficient sleep. If you get enough sleep, you should be able to keep a fairly strong vigilance, after all, it's daytime.


9. Emptying


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 "venting" is bad.


The compact pace of life and the increase of work pressure make it a common thing for white-collar workers to work overtime and stay up late. In the past, many people have trouble falling asleep, waking up early, waking up in the middle of the night and sleeping again. How to improve the quality of sleep?


10. Marriage disharmony


When you think your partner makes you angry, you may just be tired. A study from the University of California 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, the researchers said.


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




A large number of sugars have excitatory effects, but a small amount of glucose can timely indicate that the brain secretes orexin (phenyldihydroquinozoline), which is a newly found neurotransmitter related to thinking response. So a few drops of honey into warm milk or vanilla tea can also help you relax before bed.


Warm milk


It has long been known that drinking warm milk before going to bed helps people sleep, because milk contains tryptophan, which can play a calming role like amino acids. Calcium helps the brain make the most of the tryptophan. Put the mild milk in the milk bottle, it will bring you a warm feeling back to your childhood, gently tell you "relax, everything is good".




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




Oats are valuable bedtime delicacies, containing abundant N-acetyl-5-methoxytryptamine. Cook a small bowl of cereal and mix with a little honey. Try to chew hard with a big mouth. It's enough to fill your cavity. 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.




The banana peel is actually a sleeping pill. In addition to calming serotonin and melatonin, bananas also contain magnesium, which helps relax muscles. In addition, banana is the best fruit for defecation, but here it refers to the ripe banana, and the raw banana causes constipation.


Lotus seed


Lotus seed has the functions of clearing heart, calming nerves, tonifying spleen and benefiting kidney. It can be used to treat insomnia caused by weakness of the heart and spleen and excessive heart fire. "Chongqing Tang essay" records that "the lotus seeds communicate with the heart and the kidney", so anyone who does not communicate with the heart and the kidney, yin deficiency and fire flourishing should cook and eat. Use it to cook porridge or stew pig's heart soup, one meal a day, can achieve the function of sleeping.


Red dates


It has the functions of nourishing the five internal organs, benefiting the spleen and stomach, nourishing the blood and calming the nerves. It has a significant effect on the dreaminess, insomnia and trance caused by the weakness of Qi and blood. Remove the core of red jujube and boil it with water. Add sugar and donkey hide gelatin and simmer it to make paste. Take 1-2 spoons before going to bed.


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