How to treat poor sleep 6 dietary therapies to improve brain function, soothe nerves and promote sleep

I can't fall asleep and toss and turn in bed, how can I adjust my poor sleep? This is the question that insomniacs want to ask. Sleeping is the time for the body to rest, but for various reasons our brains have been very active and refuse to rest. What should I eat if I have poor sleep in life? Let's read the article with the editor today.

How to treat poor sleep

Gastrodia elata mixed rice

Take 5 grams of Gastrodia elata, 100 grams of polished rice, 25 grams of chicken, 50 grams each of bamboo shoots and carrots, 1 each of shiitake mushrooms and taro, and appropriate amounts of soy sauce, cooking wine and sugar. Soak the Gastrodia elata for about an hour to make it soft, then chop the chicken into small pieces, cut the bamboo shoots and washed carrots into small slices; peel the taro, wash it with the soaked shiitake mushrooms, and cut it into thin strips. Wash the japonica rice and put it into a pot. Add chopped garlic, sugar and other seasonings. Cook over low heat until it becomes thick rice. Eat it once a day for lunch or dinner. This meal has the effect of strengthening the brain and body, calming and promoting sleep. It can cure dizziness, insomnia, dreaminess, forgetfulness and other symptoms.

Polygala and Jujube Seed Porridge

15 grams of Polygala tenuifolia, 10 grams of fried Chinese jujube kernels, and 75 grams of polished japonica rice. Wash the japonica rice, put it into a pot with appropriate amount of water, add the washed Polygala tenuifolia and Ziziphus jujuba seeds, bring to a boil over high heat then simmer until it becomes porridge, which can be eaten as a dinner. This porridge has the effect of calming the mind, strengthening the brain and improving intelligence. It can cure palpitations, insomnia, forgetfulness and other symptoms caused by blood deficiency in the elderly.

Stewed Pig Heart with Pineapple Nuts

15 grams of pine nuts, 1 pig heart, and appropriate amounts of salt, cooking wine, soy sauce, and green onion slices. Wash the pig heart, cut it into thick slices, put it into a pot with appropriate amount of water together with pine nuts, add cooking wine and salt, simmer over low heat until the pig heart is soft, then add soy sauce and chopped green onion. Serve with meals. This soup has the effects of nourishing the heart and calming the mind, as well as moistening the intestines and promoting bowel movements. It can cure symptoms such as palpitations, insomnia and nightmares caused by insufficient blood in the heart.

Pig Heart and Jujube Seed Soup

1 pig heart, 15g each of Chinese jujube kernel and Poria cocos, 5g of Polygala tenuifolia. Cut the pig heart into two halves, wash it, put it into a clean pot, then put the washed Chinese jujube kernel, Poria cocos, and Polygala tenuifolia into it, add appropriate amount of water and put it on the fire, bring to a boil over high heat, skim off the foam, then simmer over low heat until the pig heart is cooked through. Take 1 dose daily, eat the heart and drink the soup. This soup has the functions of nourishing blood, nourishing the heart, benefiting the liver and calming the mind. It can cure symptoms such as palpitations, insomnia, and memory loss caused by blood deficiency in the heart and liver.

Longan and Euryale ferox porridge

25 grams each of longan and water chestnut, 100 grams of glutinous rice, 20 grams of sour jujube kernel, and 20 grams of honey. Wash glutinous rice and water chestnuts separately, put into a pot with appropriate amount of water, add longan, bring to a boil over high heat, then simmer for 25 minutes over low heat, then add jujube kernels and simmer for 20 minutes. Add honey before eating. Take 2 times a day, morning and evening. This porridge has the function of strengthening the brain, improving intelligence, strengthening the kidneys and consolidating essence. It can cure neurasthenia, intellectual decline, liver and kidney deficiency and other symptoms in the elderly.

Longan Rock Sugar Tea

25 grams of longan pulp and 10 grams of rock sugar. Wash the longan flesh, put it into a teacup with rock sugar, add boiling water, cover it and simmer for a while, then you can drink it. Take one dose daily, drink as soon as it is prepared, add boiled water as you drink, and eat longan flesh at the end. This tea has the functions of nourishing the heart and spleen, calming the mind and improving intelligence. It can cure excessive thinking, lack of energy, insomnia, dreaminess, palpitations and forgetfulness.

What to eat when you have trouble sleeping

1. Milk

Nowadays, many people often suffer from insomnia due to various reasons. No matter what the cause of the insomnia is, drinking an appropriate amount of milk before going to bed at night has a good hypnotic effect. Therefore, milk has always been known to the public as a food with a hypnotic effect. The reason why milk has a hypnotic effect is due to the two nutrients it contains: tryptophan and peptides. Tryptophan can help our brain nerve cells secrete serotonin, a neurotransmitter that makes us drowsy, thereby promoting sleep.

Another type of peptide has a very effective regulatory effect on physiological functions. Among them, the "opioid peptide" can bind to the central nervous system and exert an anesthetic and analgesic effect similar to opium. This is why people feel comfortable all over their body after drinking milk. Drinking a moderate amount of milk before going to bed at night can effectively relieve fatigue from the whole day and help you fall asleep quickly.

2. Walnuts

For insomniacs who can't sleep at night, experts remind you to eat more walnuts, which can help you fall asleep quickly. Experts point out that walnuts are not only rich in nutrients, but also have the effect of improving sleep. Many times we use walnuts to treat symptoms such as neurasthenia, forgetfulness and dreaminess, and the treatment effect is very obvious. Therefore, people with insomnia and other symptoms should eat more walnuts in their daily lives.

Generally, walnuts are eaten together with black sesame seeds. Mash the two foods into a paste, and then take 15 grams before going to bed at night. It has a very significant effect on treating insomnia and other symptoms of neurasthenia.

3. Xiaomi

Millet is a very common staple food in the northern region. Everyone has always known that millet has a good stomach-nourishing effect, but in fact its functions are more than that. Experts point out that regular consumption of millet can greatly improve sleep. This is because millet contains a large amount of tryptophan. The nutrient can effectively help the human brain nerve cells secrete serotonin, thereby playing a hypnotic role.

In addition, millet contains a large amount of rich starch. This substance can make you feel warm and full after eating. It also promotes the secretion of insulin and increases the amount of tryptophan entering the brain. Therefore, when it comes to the question of what to eat when you have trouble sleeping, you might as well drink a bowl of millet porridge before going to bed at night to promote sleep.

What to do if you have poor sleep quality

Dietary adjustments

Adjust your diet and eat more sleep-promoting foods such as kiwi, walnuts and apples. Eat less greasy and spicy foods and drink less alcohol, coffee and tea.