Views: 8 Author: Site Editor Publish Time: 2022-12-16 Origin: Site
According to the statistics of the World Health Organization,the global sleep disorder rate reaches 27%. According to data from the China Sleep Research Association,the current incidence of insomnia among adults in my country is as high as 38.2%,which means that more than 300 million Chinese people have sleep disorders.In addition,relevant data show that the market size of my country's sleep industry will reach more than 400 billion yuan by the end of this year, and will exceed one trillion yuan in 2030.(find related products for more details).
Tips for falling asleep fast
1.Sleep at a fixed time every day to develop a good sleep pattern.Try dimming the room light 2 hours before bedtime.
2.The process of falling asleep will slow down the activities of the digestive system,so eating a lot before going to bed will cause difficulty in digestion at night and even reflux,which will interfere with sleep.It is recommended to have at least 4 hours between eating and going to bed,and to wait for the food to be fully digested before going to sleep.But if you are really hungry,you can have a small snack.
3.Coffee and tea are relatively long-acting stimulants,and their effects can last for 4-5 hours after drinking,and the specific effects vary from person to person. It is recommended not to smoke or drink coffee,strong tea and other beverages within 4 hours before going to bed.
4.The light emitted by mobile phones and computer screens,especially blue light,can disrupt the secretion of melatonin in the human body,causing circadian rhythm disorders,thereby affecting night sleep.You can turn off or stay away from mobile phones,computers and other electronic devices in the last half hour before going to bed.
5.Siesta generally do not exceed 30 minutes,and it is best not to take a nap after 3 pm.
6.Sufficient evidence shows that regular exercise can improve sleep quality,such as stretching,aerobics,jogging,yoga,etc.However, you should avoid high-intensity exercise 4 hours before going to bed,and you can choose gentle stretching exercises to relax the body and improve sleep quality.In addition to using sleep aid products such as sleep pillows and sleep aid methods,more and more consumers are looking for functional foods to help them improve sleep disorders. So what are the sleep aid ingredients?
1.Jujube Seed Extract
Ziziphus jujuba is the dried and mature kernel of Ziziphus jujuba,a rhamnaceae plant.It is the first batch of medicinal and edible homologous products promulgated by the Health and Health Commission (formerly the Ministry of Health).Suanzaoren has the reputation of "Oriental Sleeping Fruit".It has been a good medicine for treating insomnia since ancient times.Among all traditional Chinese medicines for treating insomnia,Suanzaoren is the first choice.
2.Griffonia Seed Extract
5-HTP (5-hydroxytryptophan) is the precursor of serotonin (5-hydroxytryptamine, 5-HT) in the human body.Serotonin can be derived into melatonin in the body to promote sleep quality.5-HTP can increase the concentration of serotonin in the brain,improve depression,promote the formation of melatonin,and improve sleep quality.
Passiflora is rich in more than 160 kinds of beneficial ingredients such as 17 kinds of amino acids necessary for the human body, multivitamins and trace elements.The rich natural active ingredients flavonoids are the basic elements to reduce irritability and relieve stress. Its excellent stress-relieving effect helps to fall asleep.
Jiaogulan mainly contains saponins,flavonoids,polysaccharides,amino acids and various trace elements.Gypenoside can regulate the balance of excitatory and inhibitory reactions in the human cortex,and has a two-way regulating effect on the central nervous system, thereby calming the nerves and promoting sleep.
5.Green Tea Extract-Theanine
Theanine is a unique non-protein amino acid in tea.It is one of the main components of tea,accounting for 50%-60% of the total amino acids in tea.It has anti-oxidation,enhances body immunity,relaxes nervous tension, and promotes sleep.Improve memory and other physiological activities.On July 18, 2014,the National Health and Family Planning Commission issued the "Announcement on Approving Tea Theanine as a New Food Raw Material ", officially approving tea theanine as a new food raw material.Food for infants and young children is not included,and the recommended dosage is less than or equal to 0.4 g/day.