What To Do About Insomnia?
Mar 31, 2023
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Insomnia is a problem that many people will encounter. What is insomnia? How to eat can relieve insomnia? Let's take a look.
What is the definition of insomnia?
Insomnia is defined as having insomnia for at least 3 days a week, and symptoms such as fatigue, lethargy, emotional irritability, difficulty concentrating, or physical discomfort during the day, which affect study or work. Lasting less than 1 month is called acute insomnia, and more than 1 month is called chronic insomnia.
Further subdivided, insomnia can be divided into 3 types:
Difficulty falling asleep: taking more than 30 minutes to fall asleep after going to bed
Nocturnal waking: A total of 30 minutes or more in the middle of the night
Premature awakening: Waking up earlier than expected, more than 30 minutes and not being able to fall back asleep
5 common causes of insomnia
There are many causes of insomnia, common causes include:
Psychological factors: excessive worry, uneasiness, over-excitement, work anxiety, depression, excessive pressure, etc.
Lifestyle patterns: Smoking, caffeinated or other stimulant drinks before bed
Environmental factors: noise, light, mosquito bites, and high temperature in the environment can also affect falling asleep
Physiological factors: polyuria, cough, pain
Changes in biological clock: e.g. travel, jet lag
What to eat for insomnia?
To improve insomnia, you can eat foods with the following ingredients:
Tryptophan can regulate serotonin, help to relax, slow down nerve activity, and induce drowsiness. Foods containing tryptophan include milk, whole grains, nuts, beans, fish, eggs, bananas, etc.
- Vitamin B group
Vitamin B group can stabilize nerves and help sleep. Eggs, meat, fish, grains and roots, beans, and dark green vegetables are all rich in vitamin B group.
Magnesium stabilizes nerves and muscles, and a magnesium deficiency can lead to anxiety and depression, both of which can interfere with sleep. Magnesium-containing foods include nuts, beans, milk, whole grains, and dark green vegetables.
Calcium can help the brain convert amino acids into tryptophan, and tryptophan can regulate serotonin, so calcium is closely related to sleep quality. Calcium-rich foods include milk, kelp, etc.
Want to know how your sleep is going? BP Smartwatch will tell you.