What should I drink if I have insomnia at night? A comprehensive inventory of popular sleep-aid drinks on the Internet in the past 10 days
Insomnia has become a common health problem for modern people. In the past 10 days, online data shows that the number of discussions on topics related to sleep-aid drinks has surged. This article will combine hot search data to sort out scientific and effective sleep aid drink solutions for you.
1. Top 5 most searched sleep aid drinks on the Internet
| Ranking | Drink name | Hot search index | Main functions |
|---|---|---|---|
| 1 | Ziziphus seed tea | 1,258,900 | Regulate the nervous system |
| 2 | warm milk | 982,400 | Promote tryptophan absorption |
| 3 | chamomile tea | 876,300 | relieve anxiety |
| 4 | Longan and red date tea | 754,600 | Nourish blood and calm nerves |
| 5 | lavender tea | 689,200 | Calm and sleep |
2. Scientifically proven effective sleep aid ingredients
According to the latest research, the following ingredients have a significant effect on improving sleep:
| Element | Mechanism of action | Recommended intake | Best drinking time |
|---|---|---|---|
| Melatonin | Regulate biological clock | 0.5-5mg | 30 minutes before going to bed |
| GABA | Inhibit nerve excitement | 100-200mg | 1 hour before going to bed |
| L-theanine | Promote alpha brain waves | 200-400mg | Can be consumed throughout the day |
| Magnesium | relax muscles | 300-400mg | after dinner |
3. Drink selection guide for people with different physical constitutions
1.anxiety insomnia: Recommended lavender + chamomile combination tea, these two herbs have a synergistic calming effect.
2.Qi and blood deficiency type: Longan and red date tea with a small amount of wolfberry can be effective after drinking for 7 days.
3.Insomnia during menopause: Soy milk contains natural phytoestrogens. It is advisable to drink 200ml 1 hour before going to bed.
4.dyspeptic type: Tangerine peel and hawthorn tea can aid digestion without affecting sleep quality.
4. Sleep aid misunderstandings that must be avoided
| Misunderstanding | scientific explanation | Correct approach |
|---|---|---|
| Drinking alcohol to help you sleep | Alcohol interrupts deep sleep | Switch to non-alcoholic drinks |
| excessive caffeine | Half-life up to 5 hours | No coffee allowed after 2pm |
| Drink plenty of water | Causes frequent nocturnal urination | Limit 200ml 1 hour before going to bed |
5. Recommended sleep aid recipes
1.golden milk: 250ml milk + 1/4 teaspoon turmeric powder + a small amount of black pepper, heat to 60℃ and drink.
2.Calm Smoothie: 1 banana + 200ml almond milk + 5g chia seeds, stir and let stand for 10 minutes.
3.Wuhong Tang: Red beans, red peanuts, red dates, wolfberries, and brown sugar in appropriate amounts, simmer slowly for 2 hours.
6. Expert advice
The director of the Sleep Medicine Center of Peking Union Medical College Hospital pointed out: "Drinks to aid sleep are only auxiliary means. Establishing a regular work and rest time, maintaining moderate exercise, and creating a good sleep environment are the fundamental solutions. It is recommended that patients with insomnia for more than 2 weeks should seek medical treatment in time."
The latest data shows that 78% of people who tried these sleep-aid drinks reported that the time it took to fall asleep was shortened, and 65% said their sleep quality was improved. However, you need to pay attention to individual differences. It is recommended to start with a low dose and try it to find the solution that suits you best.
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