Sleeping well at night can help us get rid of the fatigue of the day, but there are times when we can't sleep well. What's the reason behind this? Actually, if you think carefully about what you do before bed, you might find some culprits that prevent you from having a good night's sleep!
Five bedtime taboos for good health
1. Drinking alcohol before bed
Some people believe that alcohol can help them sleep better by making them feel slightly intoxicated. However, this is a misconception. While alcohol can make you fall asleep faster, the sleep it provides is not long-lasting. Once you wake up in the middle of the night, it becomes difficult to fall back asleep.
2. Using your phone before bed
Using your phone before bed stimulates the neurons in your brain, making it harder to sleep. The blue light emitted by the phone screen disrupts the body's circadian rhythm, tricking your body into thinking it's daytime and making it difficult to fall asleep.
3. Taking a hot bath before bed
Many people prefer to do things until right before bed, including taking a hot bath. However, this is not a good habit. Taking a hot bath raises the body temperature, which inhibits the secretion of melatonin in the brain and makes it difficult to fall asleep.
4. Eating too much before bed
Eating too much before bed can put a burden on your digestive system and make you feel uncomfortable, which naturally affects your ability to fall asleep. If you feel hungry before bed, you can eat some low-calorie foods such as fruits, bread, or eggs.
5. Thinking about your worries before bed
After a busy day, some people lie in bed and start to think about everything that happened that day. As they continue to dwell on their thoughts, the stress becomes overwhelming. When you're worried, it's difficult to have a good night's sleep!
Three sleep-inducing recipes for a better night's sleep
1. Lily bulb stewed with rock sugar
Ingredients: 1 fresh lily bulb (about 50g), rock sugar (to taste)
Instructions: Wash the fresh lily bulb and peel off the scales. Then, take a ceramic stew pot, wash it, and put the peeled lily bulb inside. Add 150ml of water and some rock sugar. Cover the pot and place it in a larger pot filled with water. Simmer for half an hour. Let it cool and consume it one hour before sleep.
Effects: Lily bulb nourishes yin, clears heat, and calms the mind. (Note: This food therapy is not suitable for diabetic patients.)
2. Albizia flower and lean pork soup
Ingredients: 12g dried Albizia flower, 100g fresh lean pork
Instructions: Wash the Albizia flower and the lean pork. Cut the lean pork into thin slices. Then, put the Albizia flower and lean pork into a pot and add an appropriate amount of water to make a soup. Season with a small amount of salt when the soup is ready.
Effects: Albizia flower soothes the liver, regulates qi, and calms the mind, while lean pork nourishes yin and blood, which is beneficial for calming the mind.
3. Jujube kernel and glutinous rice porridge
Ingredients: 15g jujube kernel, 100g glutinous rice
Instructions: Remove impurities from the jujube kernel and grind it into powder using a grinder. Wash the glutinous rice and remove impurities. Then, put the glutinous rice into a pot and add an appropriate amount of water to cook the porridge over medium heat. When the porridge is almost cooked, add the jujube kernel powder and continue cooking until the porridge thickens.
Effects: Jujube kernel calms the mind and nourishes the heart, while glutinous rice invigorates the spleen and harmonizes the middle.
