How long after dinner is the best time to go to bed?

　　How long after dinner sleep good?

　　Sleep takes up about one-third of a person's life, and more than one-third of people complain of poor sleep. There are many reasons for not sleeping well, such as fast pace of life, high mental pressure, disease The impact... But people often overlook one factor: eating incorrectly can also make you sleep poorly.

　　Foods that are “incompatible” with sleep

　　Eating the wrong dinner can also affect your sleep. Here are some foods that are bad for sleep:

　　Brain-stimulating foods. coffee , strong tea, cola, and other beverages or foods containing caffeine and theophylline are not suitable for consumption before going to bed. Caffeine is known to be stimulating, and for some people who are particularly sensitive to caffeine, the high may last longer. In addition, caffeine also has a diuretic effect. Drinking too much coffee can easily increase urination, which can also interfere with sleep.

　　Foods that irritate the gastrointestinal tract or cause abdominal bloating. Eating too much spicy food, soy products, onions, potatoes, carbonated drinks and other flatulent foods can cause digestive tract discomfort, abdominal turmoil, and naturally make it difficult to sleep peacefully.

　　liquor. Drinking some alcohol may make it easier to fall asleep in the short term, but in the long term, the central nervous system's tolerance will require increasing the amount of alcohol to achieve the same effect. Otherwise, the degree of insomnia will be deeper. If you often socialize and drink alcohol or drink too much at night, excessive alcohol will affect the absorption and utilization of vitamin B1, and eventually lead to B1 deficiency. nerve inflammation, with symptoms such as numbness in the fingers.

　　Some people classify "sleep-aid wine" as red wine. In fact, red wine only has more antioxidants than ordinary wine. Other than that, it is no different from other wines (adults male Drinking no more than 25 grams of alcohol per day, equivalent to 750 ml of beer, or Grape 250 ml of wine or 75 mg of 38% white wine, 50 g of strong alcohol; female The amount of alcohol consumed should not exceed 15 grams, which is equivalent to 450 ml of beer or 150 ml of wine and 50 grams of 38% liquor).

　　It is best to separate dinner and sleep by 4 hours

　　Among urban white-collar workers, they usually have a bad eating habit—ignoring breakfast, casual lunch, and sumptuous dinner. In fact, such a diet is very harmful to the body healthy . Taking dinner as an example, Zhao Yongyi believes that dinner should be smaller, lighter, with an appropriate amount of protein, rather than big fish and meat. Because among carbohydrates, fats, and proteins, fat is the most difficult to digest and takes the longest to empty in the stomach. If a large amount of fatty food is eaten during dinner, the gastric emptying often exceeds 4 hours. In this way, when it is time to go to bed, the digestive system is still working intensively. This information is transmitted to the brain, which can cause brain activity and lead to insomnia.

　　Similarly, not eating enough for dinner and being too hungry will also affect your sleep. Therefore, you can eat some millet porridge or give milk with a small amount of biscuits half an hour before going to bed at night.

　　Experts suggest that it is best to keep dinner and sleep 4 hours apart to minimize overeating before going to bed. If you must eat late-night snacks, you should choose light liquid or semi-liquid foods.

　　Drink a glass of sweet milk half an hour before going to bed

　　Warm milk has long been known to induce sleep. Zhao Yongyi said, but the best sleep aid food is hot sweet milk. Because warm hot milk can congest the stomach and promote the absorption of tryptophan; after adding sugar, tryptophan can pass through the blood-brain barrier, allowing the brain to receive signals to relax and sleep. Therefore, hot sweet milk is called an "effective hypnotic agent", while evaporated milk and yogurt are not very effective in promoting sleep. Experts believe that drinking milk about half an hour before going to bed has the best effect. However, this method is only suitable for people with underweight or normal weight, and is not suitable for obese and overweight people. In addition, foods rich in tryptophan include millet, cheese, pumpkin seeds, scallops, mushrooms, sunflower seeds, black sesame seeds, soybeans, egg wait.