Many people have sleep problems, how to have a good sleep, here we provide you seven kinds of food than can help you sleep.

1. Milk

Milk contains tryptophan, an essential amino acids, are aiding sleep effect. Lactose-rich milk, amino acids and minerals and vitamins, can ease the tension of brain cells, The elderly is best not to drink milk at bedtime, instead of sleep so as not to get up in the night to urinate.

2. Jujube

Dates rich nutrition, Stomach and spleen, Available dates insomnia patients 30 grams to 60 grams, add sugar a little Jiantang, the night before bedtime.

3. Longan

Longan, also known as longan, has high nutritional value. Study found that longan meat on the brain cells have a certain role in nutrition, can play a calm, soothe the nerves, nourishing, anti-aging and other effects. 15 grams of longan meat, plus rice 100 grams, making a bowl of longan in the early morning or before bed Rouyu fasting food, both spleen and can soothe the nerves.

4. Lotus

Lotus has nourishing the heart, nerves, spleen and other effects on the heart palpitations, insomnia, diarrhea and other symptoms have some effect. Upset many people dream available lotus core 30, a little salt with water simmer in water.

5. Lily

Lily can prolong sleep time and improve quality of sleep. Especially after the weak health as illness, neurosis caused by insomnia, had improved function. Daily bowl of soup lily lotus jujube, soothe the nerves can play a role in aiding sleep.

6. Day Lily

Day Lily are clearing away heat, cooling and other effects. Whether for cooking or soup, all Win sleep after eating.

7. Vinegar

When you are too tired can not sleep, we might take 1 tablespoon of vinegar, slowly add warm water to take, can help sleep.

Some people particularly sensitive to sound  when sleep, let alone some snoring aside, here are some tips on how to sleep when someone is snoring.

1. Push the snorer onto his or her side, generally, their snoring may eased when sleep on side. However, they may roll back onto their back sooner. It is better to get something to prevent they roll back. Some people even tape or sew a tennis ball or something similar to the back of their partner’s shirt, so the person is uncomfortable sleeping on their back.

2. Wear anti-noise earplugs, if no time to go to the store to buy, you can do it youself, but do pay attention to large enough to prevent the fall into the ears. Your first thought is probably cotton, unfortunately, I have to tell you that this is a bad idea, cotton is easy to fall in the ears, and cotton are actually not noise canceling. Noise canceling ideal material may be smoking filter, they are tight foam material, can be effective noise abatement measures.

3. Listening  music, but if you are used to sleeping in the quiet, it may be a bit difficult. Some people have the habits to listen music before sleeping , so it is easy to fall asleep in the music, totally ignore the snoring around. Of course,The headphones and earbuds can also double as earplugs, without music.

4. If there is a fan around, put it next to the bed and turn it on. Many people find that the noise made by a fan is effective in drowning out snoring.  If there is no fan, turn on the computer screen can also play the same effect.

5. Non-prescription antihistamine to help you sleep, but this can only be the last choose.  Because these drugs, your body is prone to produce resistance. Its main ingredient is diphenhydramine you are looking for. Painkillers or cold and flu products, nighttime formula sales typically include pain medication (acetaminophen, ibuprofen), decongestants (eg pseudoephedrine), cough suppressants like dextromethorphan, and sometimes alcohol. But as much as possible to avoid these things.

We all know that the human body have a variety of bio-electrical activity, such as the electrocardiogram can record the heart’s electrical activity, EMG can reflect the electrical activity of muscles, EEG can be abnormal discharge by recording the brain to diagnose epilepsy, human In-depth understanding of sleep recording technology has also benefited from the development of the brain recording.

EEG recording is often through the conductive properties of the scalp a good flake paste electrodes to a comprehensive reflection of brain electrical activity in nerve cells. As the EEG is very weak, the collected signal has been amplified thus enlarged by the EEG machine amplification system before entered into the computer or recorded on paper for analysis. The study also found that people are merely making a record of EEG sleep also can not fully reflect the situation must be by means of EMG and EOG help, in order to accurately understand the structure of people’s sleep. EMG during sleep may reflect the electrical activity of muscle, mainly reflecting the EOG eye movement sleep, changes in the process.

In the eyes open state, describe the brain waves recorded out of a low-amplitude fast wave, frequency, said 13 or more times each, also known as β-wave. When awake with eyes closed, does not think anything, the brain waves with slightly higher amplitude compared with sober eyes open, frequency, 8 to 12 times per second, known as the α wave; awake can still see the eye movement or blink of an eye movement, EMG showed a more intense electrical activity of muscles.

Sleep is divided into two kinds:

1. A non-rapid eye movement period of sleep is characterized by brain waves showed the performance of muscle activity decreased compared with awake, not accompanied by intense eye movement. Can be divided into four phases:

• Just go to sleep, the brain waves in the α wave fade away, some irregular waveforms appears, and mixed with a small amplitude waves, this time sleep entered the first phase of sleep, equivalent to the usual sleepy period or hazy period, vary the duration of this period, said stage Ⅰ non-rapid eye movement sleep.
• The second phase of sleep, namely stage Ⅱ non-rapid eye movement sleep, EEG is characterized by the greatest moment in the emergence of a special spindle wave amplitude from small to big first, then descending, the shape of spindle, the frequency of each 12 ~ 14 seconds. The longest period of sleep about 50% of the total sleep time.
• the third stage Ⅲ non-rapid eye movement sleep, the brain fluctuation frequency was significantly slower, 4 to 7 times per second, amplitude increased, was 0.5 to 3 times per second, very slow waves that δ wave, this period about 10% ~ 8% of total sleep.

Section Ⅲ, Ⅳ stage known as slow-wave sleep together again, because a deep level of sleep, so called deep sleep which s is very meaningful sleep stage.

2. The more specific rapid eye movement sleep or REM sleep, although it is still a sleep stage, but with non-rapid eye movement sleep in no less than the difference between sleep and wake up.

Normal people usually fall asleep after 90 minutes into the rapid eye movement sleep, a recurring 4 ~ 5 times a half hour or so. Entering REM sleep rapid eye movement, muscle tension is extremely reduced, EMG activity significantly decreased, from time to time associated with a limb or other body parts of the local movement, EEG showed the characteristics of the first phase of sleep, if the patient wake up at this time the vast majority of patients say that they are dreaming, dreams mostly occurs in the sleep period.

Be noted that the sleep process of development is a gradual process, but also a change with age, sleep structure and EEG waveforms will change. Not only have a long enough sleep time, and the proportion of each phase of sleep we should also appropriately, that is, the structure of sleep to be reasonable, otherwise, there will be sleep disorders, causing a variety of diseases and health hazards.

To sum up, sleep including non-rapid eye movement sleep and rapid eye movement sleep, non-rapid eye movement sleep is divided into Ⅰ, Ⅱ, Ⅲ, Ⅳ period of sleep.

A lifetime of people time having 1/3 approximately being spending in sleep , sufficient fine sleep is able to make people , energetic keeping clearheaded in daytime job. Person needs sleep , the animal not only also with self peculiar way sleep. What is sleep so after all? People have experienced a long range process of cognition for finding the answer.

The earliest, starting only from the superficial, saying that “when the person or animal in a stationary state is sleep.” However, in People sleep is not a motionless, and this definition is not able to separated sleep from anesthesia and coma. In the early 30s of this century, a French physiologist believe that sleep is such a state : “The human body’s internal needs, so that feeling of sexual activity and sporting activities be suspended immediately so that it would be appropriate to stimulate the awakening” , Later, by recording the EEG, people learned about the sleep EEG changes in the nature of sleep have a further understanding of the sleep is defined as: “Because of the functional activities of the brain caused by animals, physical activity is low, given appropriate stimulus allows the fully awake. ” But such a definition is still unsatisfactory, because sleep gastrointestinal fluid secretion, growth hormone synthesis and many other physiological active than awake. From the awareness of sleep the whole process can be seen as sleep is not as simple as we imagine.

Insomnia all night tossing, it is difficult as sleep soundly, painful anomaly; while some sleepiness in patients with head all day long but drowsy, and even meetings, lectures will be snoring when the masterpiece is difficult to self-control. So sleep, how did this happen?

There are two views, the feeling that sleep is a passive process, and the other is that sleep is an active process.

First, we should know what caused the material basis of sleep – the human brain. The human brain from the brain, cerebellum, midbrain, pons, medulla five parts, the midbrain, pons, medulla also collectively referred to as the brain stem. Sleep is now considered to have a direct relationship between the brain and brainstem.Scattered in a number of brainstem neurons, these cells with a criss-cross between the nerve fibers connected with each other to form a network structure, namely, the brain stem reticular formation.

Some nerve cells also aggregated into a certain function of the nerve nuclei. Body peripheral sensory system, such as pain, temperature sense, touch, hearing, vision and other receptors are stimulated to produce nerve impulses, the incoming brain stem reticular formation, that is causing the excitement, the brain stem reticular formation and through numerous nerve fibersdiffusion in the cerebral cortex and projected onto the impulse conduction to the cerebral cortex, the brain in the excited state, this time sober person who; and when the external sensory stimulation is weak, the incoming impulse to the brain reticular formation is very weak, not enough to to maintain its excited state, the brain’s excitability subsequent superoxide skin significantly reduced, when reduced to a certain extent, people could sleep.

This is consistent with our life experiences , and when entering a quiet, dark and comfortable environment, we will soon be sleepy, but in a noisy place rocked, but tossing and can not sleep.Can be seen that the weakening of external stimulation helps sleep, that is, the generation of sleep is a passive process.

Since the production of sleep is a passive, why will emerge insomnia? Why still dream during sleep? Further studies confirmed that sleep is a physiological function of the brain, brain stem nuclei of the nerves can be released some material effect on the network structure to induce or maintain sleep, animal studies show that if the destruction of these structures can make animals a few days can not fall asleep within; on the contrary, if the increase of these substances by electrical stimulation of the release or application of exogenous compounds to replace these natural substances to treat, they can induce or maintain sleep. More and more studies show that people sleep, the brain can indeed produce some material to maintain sleep, they are called “sleep factor”, has been found that as many as dozens. While awake also need to maintain a clear factor. This shows that sleep is an active process. Perhaps in the near future, we may be able to promote them through synthetic sleeping or awake promoting substances to treat patients with insomnia or sleepiness.

In the eyes of many people, snoring is a sleep sweet performance. Sleep experts in recent decades, many studies have found that snorers sleep quality is not high, but there is a great snoring on the health hazards.

Most snorers are very difficult to enter the deep sleep, that is, they actually sleep is not “cooked.” Snore’s upper airway patency is not enough, so they often hold back awake. And, because of airway stenosis, flow passage resistance increased, so snoring is often in the mouth breathing during sleep, so that the dry cold air directly into the throat, and so woke up throat Shezao can easily lead to pharyngitis, pharynx Department of congestion and edema, etc.; the same time, in whole or in part of the upper airway obstruction, inhalation of air can cause reduction in recurrent seizures caused by hypoxia and suffocation is the stimulation of the night hypertension, myocardial infarction, cerebrovascular accidents and other major diseases One of the reasons is also likely
to cause daytime sleepiness and lethargy. Thus, this obviously can not sleep, known as the “sweet” !

The long-term snoring patients prone to sleep apnea syndrome, that is, in 7 hours of sleep at night time, if at least 30 times, apnea, apnea time, each at least 10 seconds or more, sleep apnea can be diagnosed as an integrated sign. The reason why this disease is called sleep “invisible killer”, is because it will seriously affect the quality of sleep can also be caused by more than 20 kinds of diseases. Domestic and international studies have shown that there are 1 / 5 of heart disease is caused by sleep apnea syndrome, and that there are many scholars have suggested that the disease as a risk factor for hypertension in first.

For several years to several decades in patients with a history of snoring are many common characteristics: First, the occasional snore, and gradually developed into almost night when they sleep, snoring like thunder; into middle age, snoring becomes tone fluctuated also accompanied by intermittent, which indicates that there have been sleep apnea; slowly, it will develop to the process are occurring throughout the sleep apnea. It can be said for the sleep apnea snoring paved the way, one step between the two.

Therefore, the experts caution those who often snorers and their families, must not sleep snoring as a sweet performance of early treatment of snoring should be to guard against the occurrence of sleep apnea syndrome.

Get more snoring information and get some effective stop snoring tips, which in turn will lead to you a more restful sleep.