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[컬럼] 수면제 대신 집에서 먹을 수 있는 불면증에 도움이 되는 음식은?

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작성자 꽃잎위에선한의원 작성일17-01-09 10:56 조회9,692회 댓글2건

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수면제 대신 집에서 먹을 수 있는

불면증에 도움이 되는 음식은?

 

03def9ca42551f35572e4c3545be3963_1483926
 

수면제 대신 천연 수면제역할을 하는 대체 음식을 섭취해 자연스러운 수면을 유도하는 것도 도움이 되는데요. 아미노산의 일종인 트립토판은 뇌를 진정시켜주고 꿈을 꾸지 않는 깊은 수면 상태를 유도하는 성질이 있습니다. 트립토판이 풍부한 음식에는 두부, 달걀, 치즈, 우유, 포도, 바나나, 좁쌀, 칠면조, 참치 등이 있고 신선한 과일, 푸성귀, 야채나 칼슘, , 마그네슘 등 무기질이 풍부한 음식도 수면에 도움이 됩니다.

칼슘이 풍부한 음식은 낙농품, 뼈째 먹는 식품 등이며 철은 , 달걀, 선지, 고기, 생선, 아보카도, 아몬드 등에 풍부하고 마그네슘은 고기, 생선, 해산물 등에 많이 함유돼 있습니다. 그 밖에도 메밀, 키위, 상추, 호두, 양파, 마늘, 대추, 둥글레차는 모두 숙면에 도움이 되는 음식들입니다.

반면 수면에 해가 되는 음식도 있는데요. 화학조미료가 많이 들어간 음식이나 당분이 많은 음식, 지나치게 맵거나 짠 음식, 커피 등의 카페인 음료, 알코올 등이 대표적인 예입니다.

잠이 오지 않을 때 수면제 대신 술에 의지해 잠이 드는 사람들을 종종 볼 수 있습니다. 하지만 술은 수면제만큼이나 장기적으로 복용할 때 부작용이 우려됩니다. 수면은 양 못지 않게 질이 중요한데, 술을 마시면 잠든 후에도 알코올로 인해 심박동이 빨라지고 혈액은 더욱 빨리 순환하면서 알코올을 분해하는 일을 지속하기 때문에 깊은 잠에 들 수 없게 되는 것이예요. 또 점차적으로 술에 의지하다 보면 인지능력이 저하되는 등 알코올 중독으로 인한 부작용이 나타날 수 있으므로 불면증이 있는 사람이라면 오히려 술을 더욱 멀리하는 것이 현명한 방법입니다.

만성 불면증이 생긴 사람은 갑작스레 너무 과한 운동이나 야외활동을 하면 운동으로 인한 긴장상태가 더 오래 지속되어 밤새도록 잠을 이루지 못해 힘들어할 수도 있습니다.

만성 불면증이라면 심신이 극도로 허약해져 있기 때문에 무리한 운동을 하게 되면 이완을 위해 필요한 최소한의 기운마저 다 소진하게 돼 흔히 '피곤하면 더 잠이 안 온다'라고 얘기하는 상황이 만들어지기 때문인데요. 이처럼 만성 불면증 치료에서 적당량의 운동은 항상 권장되는 생활요령의 하나이지만 그 방법을 잘 지켜야만 원하는 효과를 얻을 수 있습니다.

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