Urbanites have a busy life and a lot of work pressure, and some friends may be plagued by “insomnia”. Insomnia does not simply cause us to lose sleep time and reduce sleep quality, but also affects the next day’s work or study performance, creating another stress, and over time causing a vicious circle. Insomnia affects the functions of the body and brings harm to health that cannot be ignored. If you want to fundamentally improve the quality of sleep, you must pay attention to the following five magic weapons.
1. Yoga before bed
Yoga is one of the most popular sports in recent years. In addition to correcting physical posture, yoga can also relieve emotions and help solve insomnia. Yoga can stimulate the secretion of melatonin, a hormone that helps you fall asleep. In addition, yoga can also inhibit the body’s active response (Flight-or-fight response), by regulating breathing, relieving stress, achieving a relaxing effect, and making it easier for us to fall asleep.
2. Intake of Probiotics
In addition to being beneficial to our digestive system, probiotics are also closely related to the quality of our sleep. Several recent studies on sleep and the gut have shown that when the hypothalamic-pituitary-adrenal axis, which is responsible for regulating the biological clock, is chronically active, it increases our risk of gut imbalances. Risks will also affect our sleep quality and lead to insomnia. At the same time, lack of rest will also cause intestinal imbalance, which will become a vicious circle over time. And 80-90% of serotonin, which is responsible for controlling emotions and improving sleep quality, is produced in the intestines. Therefore, we must be careful and serious about the problem of intestinal imbalance to fundamentally improve insomnia. And probiotics are improving our sleep problems by helping the gut restore balance. Studies have found that several probiotics are effective in improving sleep and regulating mood. Taking Bifidobacterium Longum can effectively regulate the secretion of hormones in the brain to deal with stress, thereby reducing anxiety and anxiety. Lactobacillus Acidophilus helps stabilize serotonin, thereby improving sleep quality and reducing fatigue. Another very effective probiotic is Lactobacillus Helveticus. In a study investigating the efficacy of probiotics, it was found that when participants took Lactobacillus Helveticus for a month, their depression index was significantly reduced. Finally, it was found that this probiotic has a reduced Tension and relaxation effect. To learn more about mood+ probiotics, please go to https://biomed.hk/pgut-mood/
3. Consume tryptophan-containing foods, such as milk, tuna
Tryptophan is an essential amino acid responsible for the synthesis of various proteins, including the sleep-promoting melatonin mentioned above. Eating foods containing tryptophan, such as milk, tuna, etc., can help the body to supplement the appropriate tryptophan and increase the secretion of melatonin, thereby relieving sleep problems at night. However, some studies have pointed out that the human body only needs 5 mg/kg of tryptophan per day. Excessive intake may cause side effects such as body tremors and nausea.
4. Avoid electronics before bed
Nowadays, where “the phone never leaves the hand”, many people are accustomed to using electronic products before going to bed, but in recent years, more and more studies have shown that the blue light emitted by electronic products can affect our brain, making the brain think that we do not need to rest, thus reducing the secretion of melatonin. Many friends are accustomed to listening to music before going to bed. We can avoid choosing music with intense rhythm so that our brains will not be stimulated all the time and it will be difficult to relax.
5. Cut down on alcoholic beverages
Some friends who are troubled by sleep problems will drink alcohol before going to bed to make themselves drowsy to help them fall asleep. However, many studies have pointed out that alcohol can only help sleep in the short term, but it can cause a series of sleep problems in the long run, such as frequent awakenings at night. Therefore, people with insomnia need to strictly control their alcohol intake. For more information on improving insomnia, please visit: http://biomed.hk/comingsoon-pgut-mood/#Insomnia#Sleep#Probiotics#Yoga#Stress