Working under high pressure during the day and experiencing insomnia at night can lead to suboptimal health. How to alleviate the symptoms of insomnia? Eating five types of food can help improve sleep quality. Let's take a closer look at them!
Five Foods to Help with Sleep
1. Honey
A large amount of sugar has a stimulant effect, but a small amount of glucose can timely signal the brain to release orexin, a newly discovered neurotransmitter associated with cognitive reactions.
Dropping a few drops of honey into warm milk or herbal tea can help relax before bedtime.
2. Almonds
Almonds are not only rich in nutrients such as protein and vitamins, but also contain tryptophan and magnesium, which can relax muscles, just like honey.
Eating almonds regularly can help relieve anxiety and improve sleep. They are also beneficial for heart health and can help "cleanse" the intestines.
3. Bananas
What's inside the banana peel is actually a "sleeping pill".
In addition to stabilizing serotonin and melatonin, bananas also contain magnesium, which has a muscle relaxant effect.
Bananas are also the best fruit for promoting bowel movements, but it refers to ripe bananas. Unripe bananas can actually cause constipation.
4. Lotus Seeds
Lotus seeds have a neutral nature and sweet taste, and they can calm the mind and nourish the spleen and kidneys.
They can be used to treat insomnia caused by weakness of the heart and spleen, and excessive heart fire.
According to the "Chongqing Tang Essays", "lotus seeds communicate with the heart and kidneys", so they are suitable for those who have weak communication between the heart and kidneys or have excessive Yin and fire. Cook them into porridge or stew them with pig heart soup, have one meal a day, and you will achieve the effect of sleep aid.
5. Red Dates
Red dates have a warm nature, sweet taste, red color, and moist texture. They have the effects of nourishing the five viscera, invigorating the spleen and stomach, nourishing blood, and calming the mind. They have significant therapeutic effects on multiple dreams, insomnia, and mental confusion caused by Qi and blood deficiency.
Take the red dates, remove the pits and boil them until they are soft. Add rock sugar and donkey-hide gelatin, and simmer over low heat to make a paste. Consume 1-2 spoonfuls before bedtime.
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Foods That Affect Sleep Quality
1. Spicy Foods
In addition to the above, having a dinner that is too spicy is also a major factor affecting sleep;
Because spices such as chili peppers, garlic, and onions can cause a burning sensation and indigestion in the stomach, thereby affecting sleep.
2. Alcohol
Many people believe that drinking alcohol before bed can promote sleep. However, recent research has shown that although it can make people fall asleep quickly, it can keep them in the shallow sleep stage and make it difficult to enter deep sleep.
Even if someone who drinks alcohol sleeps for a long time, they will still feel tired upon waking up.
3. Greasy Foods
Greasy foods will increase the workload of the intestines, stomach, liver, gallbladder, and pancreas, stimulate the central nervous system, make it keep working, and lead to insomnia.
4. Caffeine
Many people know that caffeine-containing foods can stimulate the nervous system and also have a diuretic effect, which is a common cause of insomnia.
5. Celery
Celery is a natural diuretic and can increase urine output.
If you consume too much celery before bed, your body will wake you up to urinate.
Although celery can bring abundant nutrition to the body, it is best not to eat it before bed, as it can also affect your sleep quality.
