Common Foods for Better Sleep

Slightly cold in nature, it has the effects of "strengthening the stomach, harmonizing the spleen, and promoting sleep." Research has found that millet is rich in tryptophan, its content ranking first among all grains. Tryptophan can promote the secretion of a sleep-inducing neurotransmitter—serotonin—from brain nerve cells, temporarily inhibiting brain activity and causing drowsiness. Additionally, millet is rich in starch, which creates a feeling of fullness after consumption, can promote insulin secretion, and increase the amount of tryptophan entering the brain. Millet porridge, eaten before bedtime, can help one fall asleep peacefully. Longan

It is sweet in taste and warm in nature, with the effects of nourishing the heart and brain, and nourishing blood to calm the spirit. Drinking longan tea before bedtime or taking longan with rock sugar to make a decoction for consumption can be beneficial for improving sleep. FruitThe lotus seed is astringent and neutral in nature, and the lotus plumule is bitter and cold in nature; both have the effect of nourishing life and calming the spirit. The "Great Dictionary of Chinese Medicine" states it can treat "excessive dreaming at night." Studies have shown that lotus seeds contain components such as liensinine and rutin, which have a sedative effect, can promote the pancreas to secrete insulin, and help people fall asleep. Before bedtime, lotus seeds can be decocted in water with a little salt for consumption; or they can be cooked with rock sugar and eaten. Mulberry

It is sweet in taste and cold in nature, able to nourish blood and yin, and tonify the liver and kidneys. "Sui Xi Ju Yin Shi Pu" records, "Mulberry makes one sharp-eared, clear-eyed, calms the soul, and pacifies the spirit." It is often used to treat dizziness and insomnia caused by yin deficiency and yang hyperactivity. Take mulberries, decoct them in water to extract the juice, then simmer in a ceramic pot to form a paste. Add an appropriate amount of honey to mix and store. Take 1-2 spoonfuls each time with warm water. Sunflower Seed

Contains various amino acids and vitamins, which can regulate the metabolism of brain cells and improve the inhibitory function of brain cells. Eating some sunflower seeds before bed can promote the secretion of digestive fluids, which is beneficial for digesting food, calming the nerves, and promoting sleep. Walnut

It is sweet in taste and warm in nature, and is a very good nourishing and nutritional food that can treat neurasthenia, forgetfulness, insomnia, and excessive dreaming. Take japonica rice, walnut kernels, and black sesame seeds, simmer them slowly into a thin porridge for consumption, which can be sweetened with rock sugar and eaten before sleep. Red Date

Warm in nature, sweet in taste, red in color, and moist in flesh, it has the effects of nourishing the five organs, benefiting the spleen and stomach, nourishing blood to calm the spirit, and has a significant effect on dreaminess, insomnia, and mental confusion caused by qi and blood deficiency. Take pitted red dates, cook them until soft with water, then simmer with rock sugar and donkey-hide gelatin over low heat to form a paste. Eat 1-2 tablespoons before bedtime. Honey

Has the effects of tonifying the middle and qi, pacifying the five organs, harmonizing all medicines, and neutralizing all toxins. It has a significant effect on patients with insomnia. Every night before bed, take 50 grams of honey and mix it with a cup of warm water to drink. Milk

It is an ideal nourishing food. Drinking a cup before bed can induce sleep and is particularly suitable for the elderly.