Ten foods to help prevent insomnia: sunflower seeds, lychee, lotus seeds, walnuts, etc.
Many middle-aged men today suffer from insomnia and difficulty sleeping at night, resulting in fatigue, lethargy, and low work efficiency the next day. The number of people struggling with insomnia is increasing.
Sleep is essential for human health, and good sleep is the most thorough way for the whole body to rest. Besides good sleep habits, diet is also closely related to sleep quality.
Scientists have discovered that the following foods can help men fall asleep faster:
(1) Sunflower seeds
Sunflower seeds contain linoleic acid, various amino acids, potassium, vitamin B, and other nutrients. In particular, their abundant vitamin B content can regulate brain cell metabolism and inhibit the function of the central nervous system. Therefore, eating a handful of sunflower seeds before bed each night can have a calming and sleep-inducing effect.
(2) Lychee
Lychee has a sweet and slightly sour taste and a mild nature. The Compendium of Materia Medica states that it can "calm the mind, improve intelligence, and strengthen qi," and has the effects of nourishing blood and promoting body fluids. Moreover, lychee is rich in glucose, sucrose, vitamin A, vitamin B, vitamin C, as well as citric acid, folic acid, malic acid, and free amino acids, making it an invaluable fruit for those suffering from excessive thinking, forgetfulness, and insomnia, known for its calming and longevity-promoting properties. Lychee is best eaten fresh, and consuming a moderate amount daily is very effective in treating insomnia.
(3) Lotus seeds
Lotus seeds are sweet and mild in nature, entering the spleen, kidney, and heart meridians. They can nourish the spleen and stomach, and calm the mind, earning them the reputation of "spleen fruit." The tender green embryo in the center of the lotus seed is called the lotus seed heart, which has a slightly bitter taste and a slightly cold nature. It mainly contains lotus seed heart alkaloids, lotus leaf alkaloids, and luteolin, and has the functions of clearing the heart and relieving irritability, strengthening the heart and calming the mind. Taking an appropriate amount of lotus seed heart, decocting it in water, adding a little salt, and then taking it before bedtime is remarkably effective for dizziness, palpitations, insomnia, and excessive dreaming.
(4) Walnuts
Walnuts are highly nutritious, ranking among the top fruits in terms of fat, calcium, and phosphorus content. Eating 3-5 walnut kernels before bed each night can calm the nerves, improve intelligence, and relieve asthma.
(5) Sour jujube
Sour jujubes have the effects of strengthening the spleen and nourishing the heart, calming the mind and stimulating appetite. They are also very effective in treating insomnia. You can crush 50 grams of sour jujube seeds, add water and decoct until concentrated, then take 100 ml of the juice in the morning and evening. This can treat neurasthenia, insomnia and excessive dreaming.
(6) Milk
Milk is rich in tryptophan, one of the eight essential amino acids for the human body. Tryptophan can stimulate the brain to secrete serotonin, a sleep-inducing substance similar to melatonin. The effect of tryptophan in a cup of warm milk is equivalent to that of a 2.5 mg tranquilizer. Fresh milk also contains morphine, which has an even stronger sedative effect. For people with neurasthenia and frequent insomnia, drinking a cup of warm milk before bed has a particularly noticeable sleep-inducing effect, allowing them to fall asleep within half an hour. Experiments have also shown that while the effects of sleeping pills generally weaken over time, the sleep-inducing effect of milk gradually strengthens, especially in promoting a deeper sleep in the second half of the night, making it particularly suitable for those who have difficulty falling back asleep after waking up in the middle of the night.
(7) Mulberry
It has a sweet and cold nature and enters the liver and kidney meridians. The Compendium of Materia Medica states that it can calm the mind and spirit, and make people intelligent. In folk tradition, mulberries are also used to treat dizziness, blurred vision, tinnitus, dry eyes, and neurasthenia caused by liver and kidney deficiency. People who suffer from insomnia can eat more mulberries to calm their minds and improve their intelligence.
(8) Xiaomi
Millet is slightly cold in nature and sweet in taste. It can strengthen the spleen, harmonize the stomach, and promote sleep. Scientists believe that millet is high in tryptophan and starch. After eating it, it can promote insulin secretion and increase the amount of tryptophan entering the brain, thus helping to promote sleep. Eating a bowl of millet porridge before bed can not only quench thirst, soothe the stomach, and warm the abdomen, but also help one fall asleep earlier.
(9) Longan
Longan, also known as dragon eye fruit, is sweet and warm in nature, and can nourish the heart and spleen, replenish blood, and calm the mind. Longan is extremely nutritious, with the pulp containing up to 17% sugar and 15% protein, as well as minerals and various vitamins. It is a mild and nourishing tonic. The *Compendium of Materia Medica* records that it can "calm the mind and relieve loss of appetite, eliminate parasites and toxins. Long-term consumption strengthens the spirit and improves intelligence." It has the effects of nourishing blood and calming the mind; regular consumption by those suffering from insomnia can improve sleep quality.
(10) Lily
Lily bulbs are slightly cold in nature and sweet in taste, and can have a calming and soothing effect. The "Rihuazi Materia Medica" says that lily bulbs can "calm the mind, stabilize courage, improve intelligence, nourish the five internal organs, and treat epilepsy, crying, madness, and palpitations."