As the saying goes, “Seek three meals a day and sleep a night”. Diet and sleep are the most basic physiological needs of human beings. Through sleep, fatigue can be eliminated, physical strength restored, energy replenished and information integrated, thus ensuring the health of the body. However, many people can not get good and sufficient sleep, physical and mental health is affected, dizziness, fatigue, palpitations, shortness of breath and other symptoms, and even accompanied by depression, anxiety, concentration can not be concentrated, resulting in reduced work and learning efficiency. Long-term insomnia can also easily lead to endocrine disorders, heart disease, gastrointestinal disease, hypertension and other diseases. “Not looking for the magic formula for sleep” has become a realistic goal for many people. Among the four seasons of the year, the hot summer is the most difficult season for people to sleep. Summer days are long and nights are short, people’s daytime activities are extended, the time for sleep at night is not enough; coupled with the hot and muggy weather, more people are restless; Yang Qi is open and not easily into the yin, mosquito bites, interference from others, etc., all make it difficult for people to fall asleep. In this case, the general public also feel the summer night is difficult, not easy to sleep; originally poor sleeper, more like adding fuel to the fire, and even sleepless nights. So, can you promote sleep through scientific conditioning, improve the quality of sleep, so as to spend the long summer nights peacefully? The following few tricks, may wish to try! A, the appropriate tonic, improve physical fitness relief of heat and heat, the appropriate tonic is the basic principle of summer diet and health. Insomnia people are weak, in the hot “three volts” days, body fluids and energy consumption, it is not easy to sleep, must be properly nourished to improve the quality of the body. The following four types of food can be used: 1, benefit the qi nourishing yin class, such as soy milk, tofu, fungus, etc., if with similar Chinese medicine Western ginseng, prunus ginseng, astragalus, dendrobium, yellow essence, etc., decoction of tea is better. 2, dispel summer heat, such as mung beans, millet, watermelon, water chestnuts, duck pears, etc., can be combined with similar Chinese herbs Elsholtzia, patchouli, rutabaga, peppermint, bamboo leaves, etc. to make tea. 3, strengthen the spleen and dampness, such as lily, winter melon, bitter melon, etc., can be combined with similar food atractylodes, poria, Chinese yam, white lentils, etc. to make a medicinal meal to eat. 4, the production of thirst, such as hawthorn, lemon, pineapple, grapes, apricots, plums, etc., similar Chinese medicine, such as raw earth, maitong, Wu Wei Zi, etc., can be used appropriately. Through dietary regimen, can improve physical fitness and resilience, laying the foundation for good sleep. Second, a reasonable diet to improve the quality of sleep Many foods can improve the quality of sleep and have a direct calming and hypnotic effect. These foods include millet, milk, soy milk, silver fungus, celery, lotus seeds, lily, yellow croaker, dates, oysters, quail, longan meat, plums, lychees, grapes, apples, yams, etc.. You can choose the appropriate meal to match your preference. The following are the common medicinal recipes for treating insomnia. 1, Panicum broth: 100 grams of yellow millet, 25 grams of half a summer. The millet, half of the summer clean, half of the summer loosely wrapped in gauze, put the same in water and boil the porridge, the porridge will be half of the summer out that is ready. Take 1 hour before bedtime, 1 small bowl each time. This formula is suitable for people who suffer from insomnia, heartburn, fear of cold and stomach discomfort. This formula has been handed down for thousands of years, and the ancients claimed that it has the effect of “lying down with the cup overturned”. Modern research shows that millet contains a large amount of tryptophan, which can stimulate the body to secrete the hypnotic effect of pentahydroxytryptophan. Dinner or before going to bed to cook porridge to eat, conducive to restful sleep. 2, milk and egg soup: 1 cup of milk about 250 ml, 1 egg. Boil the milk, beat the egg, stir well and take it before bedtime. According to Chinese medicine, milk is sweet and mild in nature and has the effect of nourishing deficiency, benefiting the lungs and stomach, and moistening the intestines, while eggs are sweet and cool in nature and can nourish Yin and moisten dryness, nourish the heart and calm the mind. The two together can nourish Yin, calm the heart and tranquilize the mind, especially for insomnia accompanied by panic, irritability, dry mouth and weakness. From the point of view of modern nutrition, milk and eggs are both highly nutritious foods rich in protein, and the tryptophan in milk has a hypnotic effect and can make people feel tired when consumed before bed. The warmth of taking this formula also helps to enhance the hypnotic effect, so that the second half of the night to sleep sweetly. 3, lily red dates soup: 30 grams of red dates, 30 grams of lily, a little sugar. The lily soaked, cleaned, and jujube together with decoction cooked and added sugar, every night before going to bed. Red dates are sweet and flat in nature and can nourish the stomach and strengthen the spleen, while lilies are sweet and slightly bitter and flat in nature, moistening the lungs and relieving cough, clearing the heart and calming the mind. The two together can strengthen the spleen and clear heat, nourish the yin and calm the mind, especially adapted to the fever, or menopausal women, appear hand and foot heart heat, can not rest, summer boredom and panic, sleepless nights. 4, cinnamon lotus seed walnut soup: 30 grams of cinnamon, 10 grams of lotus seeds, 30 grams of walnuts. Add appropriate amount of water, boil until the lotus seeds are cooked, eat cinnamon, lotus seeds, walnuts, drink soup, take before bed. In the formula, cinnamon is sweet and warm, which can nourish the blood and calm the mind and benefit the heart and spleen; lotus seeds are flat and cool, which can nourish the heart and calm the mind; walnuts are warm and a recognized nourishing and strengthening product, which can strengthen the kidneys and nourish the brain. The three together can cure neurasthenia, insomnia, dreaminess, forgetfulness, lumbago and loss of appetite. 5, millet and date porridge: 100 grams of millet, 15 grams of sour date seeds, honey 30 grams. Boil porridge with millet, will be cooked is, add sour dates stirred, boil a boil is ready. Add honey when serving and take 2 times a day. This formula can nourish the spleen and moisten dryness, calm the mind and tranquilize the spirit. It is especially suitable for those who have restless sleep at night, accompanied by loss of appetite, dry stools and excessive sweating. Sour date palm in this formula is a common herbal medicine for treating insomnia, which has the effect of nourishing the heart, calming the mind and astringing sweat. The 10 grams of sour date seeds alone, with the right amount of sugar, before going to bed with a little warm water, also has a certain effect on sleep. 6, grape juice drink: grape juice 100 ml, drink before bed. Italian scientists have confirmed that grape juice contains sleep-assisting hormones, so eating grapes or drinking grape juice can help you sleep. In addition, people who cannot sleep because of excessive fatigue can eat apples and bananas before going to bed, these fruits are alkaline food, which can relieve muscle fatigue and help sleep. The use of dietary therapy to treat insomnia, economic and convenient, and no toxic side effects, is the best choice for insomniacs summer recuperation. Third, clever tea, adjust the sleep rhythm Tea has a clear head, refreshing effect, most people believe that insomniacs should not take; modern medicine also confirmed that tea can indeed excite the nerves, thus affecting sleep. Insomniacs avoid tea seems to have become a foregone conclusion. In fact, by cleverly arranging the tea drinking time, and at the same time with a calming effect of the combination of health care formula, can play a role in adjusting the sleep rhythm, help sleep recovery. For people who like to drink tea and sleep poorly, this is undoubtedly a blessing! Insomniacs have this experience, that is, tossing and turning at night, confusion, seems to be very clear thinking; by day is mentally exhausted, dizzy; should sleep when you can not sleep, should wake up when the mind is unclear, it is very distressing. The following day and night different treatment method, is one of the methods of clever tea drinking, adjusting the sleep rhythm. Daytime drinking tea: every day before noon, take 15 grams of good green tea, boiling water, while drinking water, until the tea light. Can also be based on their preferences, the choice of black tea, flower tea bubble serving. Note that after lunch no longer drink tea. Night drink to help you sleep: 1 hour before bedtime each night, take 30 grams of fried sour date palm, or cypress seeds 30 grams, or the above Panicum broth, milk egg custard, lily red date soup, etc. Any 1 dose to take. Daytime drinking tea can refresh the brain, eliminate fatigue, so that people’s spirits, active thinking, work and study efficiency; night to take a sleep aid, it can nourish the heart and calm the mind, to assist sleep. Through such a relaxation, Xing suppression combined conditioning, help the recovery of sleep rhythm. It should be pointed out that insomnia avoid tea one is to avoid tea before bedtime, the second is to avoid drinking strong tea. Daytime appropriate to drink aromatic tea, can clear the heat, clear the heart in addition to annoyance, so that the insomniac’s summer conditioning should be beneficial! Fourth, the foot bath before going to bed, to promote the smooth flow of blood Bathing feet before going to bed, to ensure the quality of sleep, is the health of many celebrities and elegant treasures. Su Shi in his early years, that is, “wash your feet and close the door to listen to the rain sleep,” a good line, old age was relegated to Hainan Island, and the “foot bath before bed” as one of the three leisurely enjoyment of life in exile. Lu You’s old age poem, “The Golden Boat”, is written in a sincere and comfortable manner: “The old man does not return to farming and mulberry, and he has not forgotten the chicken and dolphin in points. Qi Baishi in this more will have a heart, once painted a landscape, the picture of the slanting sun full of rivers, thatched huts low, elm willow depressed, fish eagle idle, in the upper right corner of a poem inscribed: net dry wine, wash your feet and go to bed, never mind that there is a slanting sun outside his door! Foot bath before bedtime, can eliminate fatigue, relieve stress, promote blood circulation; blood flow in the limbs, the supply of blood to the brain is relatively reduced, so that people produce a sense of sleepiness, and therefore conducive to sleep. “Head cold foot heat is conducive to sleep”, said this reason.