Many people sometimes have trouble sleeping, so we introduce several foods that help you sleep. Medicinal foods have the same origin, and some foods have certain medicinal effects in addition to their nutritional value. Insomnia patients can also find in some common foods with a therapeutic effect on insomnia varieties, to help improve sleep.
1, jujube: sweet and flat in nature, has the effect of nourishing the spleen and stomach, nourishing blood and calming the mind. After dinner with jujube with water decoction to take, can shorten the time to sleep, but also with lily cooked porridge to eat. It is especially used for blood deficiency insomnia. Modern research jujube also has anti-allergic reactions, regulation of the central nervous system, liver protection and strengthening, lowering cholesterol, tumor suppression, etc. It also has auxiliary tranquilizing and hypnotic effects on insomnia caused by certain diseases. Qingdao Mental Health Center Psychological Counseling Department Zeng Botao
2, honey: sweet taste, has a lung tonic, slow detoxification, laxative effect. The “Compendium of Materia Medica” has a record of taking honey before bed to cure insomnia. The honey is a great way to get the most out of your life. Neurosis insomnia patients, before sleep every day, oral a tablespoon of honey, can promote sleep, insomnia has a significant regulatory role.
3. Wheat: It has the effect of nourishing the heart and tranquilizing the mind, tonifying the intestines and benefiting the spleen, diuretic and blood circulation, and relieving irritation and thirst. Menopausal women consuming unrefined wheat can relieve menopausal syndrome and prevent insomnia. It can also be consumed in the following formula: ① 100 grams of wheat, 18 grams of licorice and 10 jujubes, decocted in water and divided into 2 doses in the morning and evening. ② 50 grams of wheat, 10 jujubes, 10 grams of longan meat, boiled with water and eaten with dregs. ③ wheat 50 grams, black beans 20 grams, Acacia 15 grams (cloth bag), water decoction and discard Acacia, drink soup and eat wheat, beans.
4, millet: slightly cold, sweet taste, has the effect of strengthening the spleen and stomach, sleep. “Stomach and restlessness,” dinner eaten too little, the stomach is empty to make people difficult to sleep, eat too much stomach due to fullness and pressure on the internal organs, will also prevent sleep. Change to eat millet porridge, not only will not soon empty and “hanging stomach”, but also not too full and insomnia, therefore, millet porridge can be said to be a good recipe for sleep. Modern research has also confirmed that the generation of human sleep is closely related to the degree of sleepiness and the content of tryptophan within the food protein, tryptophan can promote the brain nerve cells to secrete a kind of hypersomnia serotonin, and the content of tryptophan in millet tops the list.
5, lotus seeds: sweet and astringent taste, has a tonic, peace of mind, stop diarrhea. It can be used for night sleep, frequent seminal emission or slippery sperm, especially for young people who dream a lot seminal emission, has a good tranquilizing and stopping effect. Lotus seeds can be made into lotus seed soup, lotus seed soup, lotus heart congee and other foods, and can be stewed with chicken and duck. For insomnia, 30 lotus seeds can be decocted in water with a pinch of salt and taken before going to bed. For insomnia with seminal emission, lotus flesh, puzzle nut and dragon bones are each equally divided into fine powder, 6 grams each time, on an empty stomach or mixed with clear rice soup. For hypertension with insomnia, 15 grams of lotus seed heart, decocted in water and drink as tea. ④ excessive menstruation with insomnia, lotus seeds 50 grams, ice sugar 25 grams, stewed and eaten, and drink soup.
6, cinnamon: also known as longan, sweet and warm in nature, benefit the heart and spleen, nourish the qi and blood. It can be used for insomnia, forgetfulness, palpitations and vertigo caused by deficiency of the heart and spleen and deficiency of qi and blood. It can also assist in treating weakness or brain decline after illness, and is also suitable for postpartum tonic for women. ①Anemia, neurasthenia, insomnia, palpitations, night sweats, etc., 4-6 pieces of cinnamon meat, 10 grams of lotus seeds, 10 grams of gorgonians, add water to stew and take before bedtime. ②Postpartum insomnia, cinnamon 100 grams, 1 egg, brown sugar appropriate amount. Steam the egg and cinnamon together with the soup for 10-20 minutes in a pot. ③ insomnia, eat cinnamon 2 every night before bed, can nourish the heart and calm the mind.
7, lily: sweet and flat in nature, has the effect of moistening the lungs, clearing the heart and regulating the middle. Have good nutritional tonic function, especially for the weakness of the disease, neurasthenia, etc. have a better effect. ① 50 grams of lily, 50 grams of honey, mixed and steamed, eat before bedtime. ② lily 15 grams, 30 grams of sour date, 10 grams of Yuan Zhi, water decoction.
8, milk Milk contains tryptophan, which is an essential amino acid that helps sleep. Milk is rich in lactose, amino acids, as well as minerals and vitamins, which can relieve the tension of brain cells. However, Xu Jian reminded that it is best for the elderly not to drink milk before going to bed, so as not to get up at night instead of affecting sleep.
9, longan Longan, also known as cinnamon, has high nutritional value. Research has found that cinnamon meat has a certain nutritional effect on brain cells, can play a sedative, tranquilizing, blood, anti-aging and other effects. Longan meat 15 grams plus 100 grams of glutinous rice, cook a bowl of longan meat porridge in the morning or before bedtime on an empty stomach to eat, both to calm the mind and spleen.
10, lotus seeds Lotus seeds have the effect of nourishing the heart, calming the mind and nourishing the spleen, and are effective in treating palpitations, insomnia and diarrhea. People who are troubled and dreamy can take 30 lotus seeds, add a little salt, and decoct with water.
11, lily lily can prolong the sleep time, improve the quality of sleep. Especially for insomnia due to post-illness deficiency, neurosis, has an improvement effect. Drink a bowl of red dates and lotus heart lily soup every day, can play a role in calming the mind and help sleep.
12, Golden Needle Chinese Golden Needle Chinese also known as forget-me-not, yellow flowering vegetables, etc., has the effect of clearing heat and dampness, cooling the blood. Whether it is used for cooking or soup, after consumption are beneficial to people’s sleep.
13.Vinegar When you are too tired to sleep, take 1 tablespoon of vinegar, put it into warm water and take it slowly, it can effectively help to sleep.
The ten kinds of nutritious foods that are most suitable to eat before going to bed
1.Banana
Banana is actually wrapped in the peel of the “sleeping pill”, it is rich in addition to the compound amine and N-acetyl-5-methoxytryptamine, but also rich in magnesium to relax the muscles.
2, chrysanthemum tea
Chrysanthemum tea has become the first choice of tea drinks before bedtime, mainly because of its gentle soothing effect on sleep, is the best natural remedy to calm the mind.
3.Warm milk
It has long been known that drinking a cup of warm milk before bed helps you sleep, because milk contains a tryptophan, which can play a sedative role like an amino acid. Calcium helps the brain to make the most of this tryptophan. The gentle milk in a bottle will bring you a warm feeling of being back in your childhood, gently telling you to “relax, everything is fine”. Wang Fei, Department of Neurosurgery, Shanghai Tongji Hospital
4, honey
A large amount of sugar has a stimulating effect, but a small amount of glucose can prompt the brain to secrete orexin (phenyldihydroquinazoline), a newly discovered neurotransmitter associated with the thinking response. So a few drops of honey to warm milk or vanilla tea is also helpful to relax before bed.
5. Oatmeal
Oats are a valuable bedtime treat, rich in N-acetyl-5-methoxytryptamine. It is perfect to cook a small bowl of cereal with a little honey mixed in it. Try chewing it hard enough to fill your cavities with a big bite.
6. Mashed potatoes
A small baked potato will not destroy your gastrointestinal tract, instead it will remove the acidic compounds that prevent tryptophan from playing its hypnotic role. If you mix warm milk into mashed potatoes, the effect will be even better!
7. Almonds
Almonds contain both tryptophan and muscle relaxation medicine – magnesium. So eat a small amount of heart-healthy nuts is also a great way to hypnotize you!
8, flaxseed
Flaxseed can be called “mood-boosting natural food”, rich in Omega-3 and fatty acids. When you encounter obstacles in life, when the mood is low, you may want to try to sleep on your oatmeal sprinkled with two tablespoons of flaxseed, may produce unexpected results.
9.Whole wheat bread
A slice of toast, with tea and honey, can help the body release a form of insulin that allows tryptophan to reach the human brain and be converted into complex amines there. It’s like someone whispering in your ear, “It’s time to go to bed ooh”.