Headache and insomnia, choose the right method to easily improve

This is the 5280th article of Da Yi Xiao Hu

About 50% of adults worldwide experience headaches every year, and chronic insomnia plagues more than 10% of the population. Imagine: a tiring night of tossing and turning due to a headache, waking up in the morning with no energy, followed by a day of low work efficiency and bad mood, falling into an endless vicious cycle. However, these problems can be improved through scientific diet adjustments and healthy work and rest arrangements. So how to adjust?

1. Diet

01

Recommended nutritional interventions

Anti-inflammatory diet

Chronic inflammation is an important cause of migraines and sleep disorders. Foods rich in omega-3 fatty acids can effectively inhibit inflammatory responses. Increasing omega-3 intake can reduce the frequency of migraine attacks by 22%.

Magnesium supplementation

Magnesium is a "natural relaxant" that not only regulates neurotransmitters but also relieves muscle tension. Supplementing 400-600 mg of magnesium per day can reduce migraine attacks by 41%.

Foods that boost melatonin secretion

Melatonin is an important hormone that regulates sleep, and natural foods such as cherries can help increase melatonin levels. Studies have shown that drinking cherry juice before bed can increase sleep time by about 84 minutes per night.

02

Dietary habits to avoid

High caffeine intake

Although caffeine can provide short-term relief from headaches, excessive intake can cause rebound headaches and inhibit deep sleep. It is recommended to avoid caffeinated drinks after 3 pm.

High-sugar diet

A high-sugar diet can easily lead to blood sugar fluctuations, headaches and sleep disorders. Low GI (glycemic index) foods, such as brown rice and oats, are preferred.

Alcohol

Although alcohol can help you fall asleep quickly, it disrupts deep sleep and may trigger headaches by dilating your blood vessels.

Recommended food list

2. Adjust your resting style

Regular work and rest

Keep a consistent bedtime and wake-up time every day (e.g., go to bed at 10pm and wake up at 6am).

Optimize sleeping environment

Keep your bedroom dark, quiet, and at a comfortable temperature (18-20°C). Use blackout curtains and a white noise machine. Avoid using your phone or computer for long periods of time before bed to reduce the interference of blue light on melatonin secretion.

Relaxation training before bed

For example, progressive muscle relaxation (PMR) training. Specific method: Lie on your back on the bed, gradually relax your muscles from your toes to your head, tighten each group of muscles for 5 seconds and then slowly relax, repeat 3 times.

A healthy lifestyle is the key that everyone can master. Take the first step to keep headaches away and usher in a better quality of sleep and a fulfilling life!

The Second Hospital of Jilin University

Written by: Gong Xiyu

Review: Man Yuhong