We have known since childhood that "early to bed and early to rise makes a man healthy, wealthy, and wise," but sometimes we just can't fall asleep in the morning. Insomnia and difficulty falling asleep at night are common problems for many older adults and young people under a lot of stress. This can have a negative impact on our health in the long run. So, what can we do to "treat" insomnia? Let's take a look at some sleep-promoting foods that may help. Hopefully, they will be helpful to you.
Goji berries
Many people consume goji berry porridge or tea because it is considered a health food with excellent health benefits. According to the Compendium of Materia Medica, goji berries have the effects of nourishing yin, moisturizing dryness, calming the mind, and making people feel quiet. It can be used for people with poor mental state and insomnia.
Additionally, goji berries are rich in carotene and lutein, which have good auxiliary effects on eye diseases such as dry eyes, poor vision, and night blindness. However, very few people eat them raw, but eating them raw is actually the best way to maximize the absorption of nutrients from goji berries.
Longan fruit
Longan fruit, also known as Guiyuan in traditional Chinese medicine, is sweet and warm in nature. It has high nutritional value and helps to soothe the mind. People often use longan fruit porridge or tea to improve sleep quality, which is very effective.
However, it is important to note that longan fruit contains a lot of sugar, so it should be consumed in moderation by people with diabetes.
Milk
Drinking a glass of milk before bed can enhance the sleep-inducing effect.
Walnuts
Eating walnuts in the morning and evening can promote sleep.
Millet
Millet is the grain with the highest tryptophan content. Adding some millet to your dinner is a good idea as it helps increase the amount of tryptophan entering the brain. In traditional Chinese medicine, millet is believed to have the effects of invigorating the spleen, nourishing the stomach, and promoting sleep. Method: Take an appropriate amount of millet, cook it into porridge with water, and consume it for dinner or before bedtime.
Kiwi
A recent study has shown that eating two kiwis a day can improve sleep quality by 40%! Sleep disorders are related to excessive central nervous system arousal, overactivation of the sympathetic nervous system, or the secretion of hormones due to stress. Kiwis are rich in calcium, magnesium, and vitamin C, which help in the synthesis and transmission of neurotransmitters. In addition, they contain calcium, which is rarely found in other fruits, and have the ability to stabilize emotions and inhibit the sympathetic nervous system.
Bananas
The well-known weight-loss fruit, bananas, are actually a good "sleeping pill." In addition to stabilizing serotonin and melatonin, they also contain magnesium, which helps relax muscles. Furthermore, eating bananas before bed does not lead to weight gain. They are low in calories, rich in dietary fiber, and promote bowel movements.
Natural sleep aids:
1. Avoid alcohol and caffeine before bedtime
Alcohol can help induce sleep, but it cannot help us enter a deeper sleep. The body truly enters the rest and repair stage during rapid eye movement (REM) sleep, which only occurs when we enter deep sleep. Consuming alcohol or caffeine before bed can prevent us from reaching REM sleep.
2. Establish a regular sleep schedule
Our body maintains a stable dynamic balance under a regular daily routine, and our physical reactions and functions will perform better. Therefore, as long as we develop a habit of going to bed at the same time every day, we can strengthen our sleep-wake cycle. Additionally, developing some bedtime habits can help our bodies enter sleep mode, such as taking a bath or reading. Once these habits are formed, our bodies will automatically associate them with sleep and help us enter sleep mode.
3. Avoid vigorous exercise before bedtime
Engaging in high-intensity exercise before bed can increase body temperature and stimulate the nervous system, leading to insomnia. However, mild exercise is acceptable, with at least a three-hour gap between exercise and sleep. The most important thing is to observe and pay attention to which types of exercise help you relax the most. This will be very helpful for your sleep-wake cycle.
