The treatment of insomnia is mainly divided into non-pharmacological treatment and pharmacological treatment. The former mainly includes diet therapy, psychological guidance, acupuncture, tui na, etc., while the latter includes western medicine and Chinese medicine. In the treatment process, we should avoid focusing on the use of drugs and ignoring other methods, and pay attention to giving full play to the patient’s initiative. Relying on sleeping pills to help sleep can only solve the temporary difficulties, long-term use of more harm than good, diet therapy is a very effective method. A proper diet can promote sleep, however, the habitual way of eating, or the food that you love every day, can be the culprit that makes you sleep poorly at night, and they unknowingly steal your sleep. So, what can you eat? What to eat less or try not to eat? Do you really understand all? A, which eating habits are prone to insomnia rich, greasy dinner or often eat late night habits are prone to insomnia, because eating too much at night or eating a lot of high-fat food, will prolong your digestion time. Fat is the most difficult of the three major nutrients (protein, fat, and carbohydrates) to be digested by the body. Therefore, late at night when you sleep peacefully, your intestines and stomach but still to be in a state of intense busy work, which will inevitably affect the quality of your sleep. In addition, eating spicy foods for dinner, such as chili and garlic, can cause a burning sensation in the stomach and indigestion, which in turn affects sleep. There are also foods, such as corn and beans, that produce a lot of gas during digestion, thus creating a feeling of bloating, which can also affect the quality of sleep. So try to eat less and lighter for dinner, and change the bad eating habits of late night snacking. Caffeinated drinks and food can also affect sleep, coffee, cola, chocolate, tea contain caffeine. Today, more and more people take coffee as a consumer fad, and many office workers are used to drinking a cup of coffee in the morning or after lunch to help lift their spirits. However, most people don’t know how well they tolerate caffeine, not knowing that even a cup of hot cocoa in the afternoon is enough to make them toss and turn at midnight. Even people who are not particularly sensitive to caffeine can suffer from insomnia as a result of consuming too much caffeine. In addition, the diuretic effect of caffeine can also make you go to the bathroom frequently in the middle of the night, directly affecting your sleep. Therefore, do not blindly pursue the so-called “fashion”, and do not drink coffee, tea and other things that have a stimulating effect on the brain center before bed. Second, which foods can help improve sleep Perhaps few people know that many foods have a role in promoting sleep. Modern medical research has proven that tryptophan in food proteins can cause temporary inhibition of brain thinking activity, making people feel sleepy. These foods induce the brain to secrete a hormone called serotonin, which has a relaxing, calming effect. Among all grains, millet is the richest in tryptophan. B vitamins, folic acid and niacin are all believed to be related to helping sleep, vitamin B12 has the function of maintaining a healthy nervous system and eliminating irritability, vitamin B6 helps to make serotonin, and it works with vitamins B1 and B2 to convert tryptophan into niacin, and if the body lacks niacin, it often feels anxious and irritable, and thus sleep poorly. Foods rich in B vitamins include whole wheat products, peanuts, green leafy vegetables, animal liver, etc. In addition, insufficient calcium intake will not only increase the risk of osteoporosis, but also may make people sleep poorly. Calcium and another mineral magnesium and use, become a natural relaxant and sedative. When the magnesium level in the body is too low, it will lose its ability to resist stress. Cheese and yogurt are rich in calcium, and magnesium can be taken from bananas, oatmeal, tomatoes, celery and nuts to play a role in promoting sleep. Therefore, before going to bed, drink a glass of milk with sugar or honey, eat a slice of whole wheat bread, or get high on some sunflower seeds would be a good choice. Sunflower seeds not only contain a variety of amino acids and rich in vitamin B, but also can promote the secretion of digestive juices, which is more conducive to digestion and help sleep. In the folklore widely spread before bed drinking red wine to help sleep, however, before bed drinking red wine can really help sleep? Red wine contains a variety of plant-based antioxidants, represented by polyphenols, such antioxidants, but also to prevent cell proliferation in the blood vessels, while softening the blood vessels, and thus play a protective role for the heart and brain vessels. This also ensures adequate blood supply to the brain in the body, enabling people to sleep peacefully. Therefore, for some people with disorders of brain excitation and inhibition, a proper drink of red wine has the effect of promoting sleep. Although red wine contains polyphenols, but after all, it is wine. Alcohol will excite the nerves, and to play a role in inhibiting the nerves after the excitement, so drink red wine must master the time and amount. Before going to bed can not drink, drink red wine before bed, easy to cause insomnia, it is best to drink about 2-3 hours before sleep. Drinking red wine, 50-100 ml each time (about 12% alcohol) is appropriate, or best to drink at mealtime, can stop the absorption of ethanol in the stomach, so that the concentration of ethanol in the blood is reduced by 50%. Of course, a healthy diet is only one of the ways to improve sleep, pay attention to the development of good sleep habits in daily life, maintain a relaxed and happy state of mind and strengthen physical exercise is equally important, in fact, improve sleep is not difficult, grab these food secrets, try it from now on.