what foods to eat for insomnia

Insomnia refers to the frequent failure to obtain normal sleep, insufficient sleep time or poor quality insomnia, resulting in a series of symptoms such as headache, tension, weakness, lack of concentration, etc. What is good to eat for insomnia? What foods can often eat to relieve insomnia symptoms?

Insomnia diet principles

Eat less and more, eat moderately before bedtime, not too much and not too little; diet should be light and nutritious, especially high-quality protein rich in various essential amino acids; pay attention to supplementing calcium food, such as milk, soy products, shrimp, kiwi fruit, etc.; pay attention to supplementing tryptophan, eat more fish, meat, eggs, milk, yogurt, cheese, etc. Tryptophan is the raw material for the synthesis of sleep-related 5-hydroxytryptamine. Drinking a small amount of low alcohol has a certain stabilizing effect on the central nervous system, eliminating tension and playing a role in inducing sleep. In addition eat the following foods, not only can effectively relieve insomnia, but also benefit other parts of the body.

Round ginger and date honey recipe

Practice: cinnamon meat, red dates, honey 250 grams each, ginger juice appropriate amount. Red dates washed and drink cinnamon meat together into a pot, add water, put on a high fire boil, change to a low fire cook until seven mature, add ginger juice, honey, stir well, cook, cool and put into a porcelain jar or bottle, seal for use. Eat the right amount every morning and evening on an empty stomach and drink 30 grams of the juice. Effects: Benefit the spleen and stomach, nourish the heart and blood. It is suitable for loss of appetite, yellowish complexion, palpitation and palpitation, forgetfulness and insomnia caused by deficiency of blood in the heart and spleen.

Black Bean and Acacia Honey Drink

How to do: Add 30 grams each of black beans, acacia flowers and hulled wheat into a pot, add water to boil the soup, add appropriate amount of honey and drink before going to bed. Effects: Nourishing Yin, nourishing the heart and calming the mind. Indicated for insomnia caused by kidney deficiency, dizziness, tinnitus, insomnia, forgetfulness, soreness and weakness of the waist and knees, red tongue, thin yellow fur, and fine pulse.

Pork and lotus seeds gravy soup

Method: 200 grams of pork, 50 grams of lotus seed meat, 50 grams of gravy meat, put together in a pot with an appropriate amount of water, simmer soup, cooked with a little salt to taste. Effects: Tonifies the kidney and strengthens the spleen, nourishes the heart and calms the mind. It is suitable for kidney deficiency, soreness of the waist and knees, insomnia, sleeplessness, excessive dreaming, dreaming or slippery sperm, excessive urination at night, palpitations, loose stools, etc.

Yellow Cauliflower Soup

Directions: Wash 30 grams of yellow cauliflower, add water and cook, mix with appropriate amount of rock sugar, take before bedtime, 1 dose per day for 5~7 days. Efficacy: cauliflower is rich in lecithin, which is a component of many cells in the body, especially brain cells, can enhance and improve brain function, with brain health, anti-aging effect. Brassica also contains tranquilizing and sedative ingredients vitamin B1 and winter alkali, which have the effect of promoting sleep.

Winter mushroom and chicken feet soup

Directions: Blanch 8 pairs of chicken feet and set aside; add 10 water chestnut meat and chicken feet together into a pot, add appropriate amount of water, bring to a boil on high heat and then change to simmer on low heat for one and a half hours and then add mushrooms and cook for another 30 minutes with seasoning. Effect: Nourishing Yin and moistening dryness, appetizing and moistening the stomach. Especially suitable for dry heat dryness leading to insomnia and deficiency heat, premature physical decline, loss of appetite, tiredness and weakness, coughing and spitting thick phlegm this, loose stools should not eat.

Yam Poria package

Practice: 3 yam powder, Poria points 100 grams each, 500 grams of flour, sugar, edible alkali, lard, baking powder each appropriate amount. Yam powder, poria powder into a bowl, add the right amount of water, mixed into a paste steamed for half an hour, add lard, sugar into the filling; flour fermentation rolled out, the filling made into buns steamed. Efficacy: replenish the qi and strengthen the spleen, all over the gutters. Used with dizziness and insomnia, frequent urination, seminal emission and incomplete discharge of the belt caused by deficiency of spleen and kidney qi.

Millet porridge

Directions: Take appropriate amount of millet and boil it into porridge for consumption. Efficacy: millet is slightly cold, taste sweet as the spleen, stomach and kidney, function is to strengthen the spleen, and stomach, and the organs, has a certain tranquilizing effect, millet boiled porridge, easy to digest and absorb, supplement nutrition.

Sour date rice porridge

Ingredients: 30 grams of sour dates, 150 grams of rice. Practice: sour date seeds into a cooking pot, add water and boil, strain the dregs and leave the soup for later, after the rice is cleaned, pour into the pot, add the right amount of water and sour date seeds soup together and boil into a porridge. Eat on an empty stomach. Effects: Clearing the heart and calming the mind. Mainly used for treating heart trouble and insomnia.

Glutinous rice lily porridge

Ingredients: 90 grams of lily, glutinous rice, brown sugar in appropriate amounts. Practice: glutinous rice, add lily and water boiled into a porridge is ready, according to personal taste to add the appropriate amount of brown sugar seasoning. 1 wash daily for a week. Efficacy: nourish the middle and benefit the qi, strengthen the spleen and stomach, calm the mind. Mainly used for insomnia and distress.

Steamed pear with jujube seeds

Ingredients: 15 grams of sour date seeds, 1 pear, ice sugar appropriate amount. Practice: wash the pear and remove the skin, core, grind the date palm into fine powder, put it into the pear, put it in a bowl, and steam it. Split into 2 servings. Efficacy: nourish Yin and lower fire, clear the heart and calm the mind, mainly for insomnia, heart trouble, difficulty sleeping, thirst and dry throat.

Foods that insomniacs should not eat

Alcohol

"Any drink containing alcohol can interfere with sleep." Alcohol speeds up metabolism, which increases the number of nighttime rises. One study states that for every cocktail a woman has before bed, not only does she lose an average of 19 minutes of sleep, but she also reduces the duration of deep sleep. Drunkenness can exacerbate snoring, which can also interfere with a partner's sleep.

Coffee

Caffeine is a central nervous stimulant, and drinking coffee before bed may keep you awake. However, because everyone has a different tolerance for caffeine, how much coffee you drink can affect your sleep and will vary between people.

Dark chocolate

Not only is dark chocolate high in calories, it also contains a lot of caffeine. One bar of about 44 grams of dark chocolate contains about 12 milligrams of caffeine, which is almost the amount of caffeine contained in 10 grams of regular coffee. It is important to know that the theobromine contained in chocolate can also cause insomnia.

Carbonated beverages

Carbonated beverages contain sodium toluate, a substance that can irritate the gastrointestinal tract and cause acid reflux, which can interfere with sleep. In addition, some carbonated beverages also contain caffeine, which affects sleep.

Red Bull

Red Bull and other functional drinks contain a lot of caffeine. 226 grams of Red Bull contains 80 mg of caffeine, which is equivalent to drinking 182 grams of ordinary coffee. drinks with high caffeine content are better to drink in the morning.