There are various causes of insomnia, and diet is one of them. Eating food at night or before bedtime can also affect sleep. So, which foods affect sleep, and what should you eat if you have insomnia?
Insomnia is a common condition in life. Chronic insomnia can lead to dysfunction of the body's systems, a weakened immune system, and an increased risk of illness. There are many factors that can trigger insomnia, and improper diet is one of them. So, which foods can cause insomnia? How can we calm the mind and aid sleep? Let's find out in the introduction below.
Foods that can cause insomnia
1. Foods containing caffeine
Such as: coffee, milk tea, cola.
Many people know that foods containing caffeine can stimulate the nervous system and also have a diuretic effect, which is a common cause of insomnia.
2. Spicy foods
Such as: spicy snacks, garlic bread.
In fact, eating spicy foods for dinner is also an important reason that affects sleep. Chili, garlic, and onions can cause a burning sensation in the stomach and indigestion, which in turn affects sleep.
3. Greasy foods
Such as: fried chicken, donuts.
Greasy foods increase the workload on the intestines, stomach, liver, gallbladder, and pancreas, stimulate the central nervous system, keeping it in a working state, which can also lead to insomnia.
4. Foods that cause bloating
Such as: beans, roasted corn.
Some foods produce a lot of gas during digestion, leading to a feeling of bloating and interfering with normal sleep, such as beans, cabbage, onions, corn, bananas, etc.
What to eat for insomnia
Food has a certain relationship with sleep. Friends with insomnia can eat more of the following foods to help calm the mind. Here are a few recommendations for your reference:
1. Milk: Milk contains tryptophan, which is an essential amino acid for the human body. Drinking a glass of milk before bed provides enough tryptophan to have a sedative effect.
2. Walnuts: Walnuts are a nourishing and strengthening food that can treat neurasthenia, forgetfulness, insomnia, excessive dreaming, and loss of appetite.
3. Longan: It has a sweet and warm nature and is non-toxic. Longan pulp nourishes the heart and spleen, nourishes the blood and calms the mind, and can treat insomnia, forgetfulness, and neurasthenia.
4. Lotus seeds: Lotus seeds have the effect of nourishing the heart and calming the mind. For those who are irritable, dream a lot, and suffer from insomnia, you can use the core of the lotus seed with a little salt, decoct it in water, and take it before sleep every night.
5. Vinegar: When you are tired and have difficulty sleeping, you can take one tablespoon of vinegar and drink it slowly in warm water.
Dietary therapy for insomnia
1. Lily Porridge
Take 30 grams of dried lily (60 grams fresh), 60 grams of japonica rice, 10 red dates, and an appropriate amount of rock sugar. Cook into a porridge over a low flame, and take it in the morning and evening. Its effect is to nourish the heart and calm the mind, and moisten the lungs to stop coughing. Suitable for insomnia, menopause, post-fever, and dry cough due to lung dryness.
2. Chestnut and Longan Porridge
10 chestnuts (shelled and chopped), 15 grams of longan pulp, 50 grams of japonica rice. Cook into a porridge over a low flame, add sugar to taste when eating. Its effect is to nourish the heart and calm the mind, and benefit the kidneys to strengthen the waist. Suitable for insomnia, palpitations, and soreness in the waist and knees caused by insufficient heart blood and kidney essence.
3. Longan, Lotus Seed, and Chinese Yam Porridge
Take 30 grams of lotus seeds, 30 grams of longan pulp, 20 grams of lily, 20 grams of Chinese yam, 6 red dates, and 30 grams of japonica rice. Cook into a porridge over a low flame, add brown sugar to taste when eating. Eat in the morning and evening. Suitable for insomnia with excessive dreaming, palpitations, forgetfulness, loss of appetite, and also for recovery after illness.
4. Green Tea and Spine Date Seed Powder
Every morning before 8 AM, take 15g of green tea and brew it twice with boiling water, then drink it. Do not drink tea after 8 AM. At the same time, fry the spine date seeds until they are roasted, then grind them into a powder. Every night before bed, take 10g and brew it with boiling water to drink. Continuous use for 3-5 days will show an effect. Green tea can refresh the mind; the bioactive substances it contains, caffeine, can excite the higher centers of the nervous system, making a person feel energetic, mentally active, and eliminate fatigue. Therefore, it has a regulatory effect on the condition of listlessness and drowsiness during the day for insomniacs. Spine date seeds have the effect of nourishing the heart and calming the mind and inhibiting the central nervous system, which has a good effect on promoting the sleep-inhibiting process for insomniacs at night. One stimulates while the other calms, one excites while the other inhibits, and the effect is significant. Insomniacs might as well give it a try.