Common Foods for Quality Sleep
Millet: Slightly cold in nature, with functions of strengthening the stomach, harmonizing the spleen, and aiding sleep. Research shows millet contains abundant tryptophan—the highest among all grains. Tryptophan promotes the secretion of serotonin, a neurotransmitter that induces sleepiness by temporarily inhibiting brain activity. Additionally, millet’s rich starch content creates a feeling of fullness, stimulating insulin release and increasing tryptophan uptake into the brain. Drinking millet porridge before bed helps induce peaceful sleep.
Longan: Sweet taste, warm nature, tonifies the heart and brain, nourishes blood, and calms the spirit. Drinking longan tea or preparing longan with rock sugar before bedtime benefits sleep.
Fruits: Contain fructose, malic acid, and strong aromatic compounds, triggering bodily reactions that produce serotonin, helping one fall asleep.
Lotus seeds: Lotus meat is slightly astringent and neutral; lotus heart is bitter and cold—both have calming and soothing effects. The "Great Dictionary of Chinese Medicine" states they treat "frequent dreaming during sleep." Research indicates lotus seeds contain nuciferine and rutin, which have sedative effects, promote insulin secretion, and aid sleep. Before bed, boil lotus seeds with a pinch of salt; or cook them until soft and eat with sugar.
Mulberry: Sweet taste, cold nature, nourishes blood, moistens yin, tonifies liver and kidneys. The "Sui Xi Ju Yin Shi Pu" records: "Mulberries brighten hearing, improve eyesight, calm the soul, and stabilize the spirit." Used to treat dizziness and insomnia caused by yin deficiency and yang hyperactivity. Prepare mulberry juice by decocting, concentrate into a paste in a ceramic pot, mix with honey, store, and take 1–2 spoonfuls daily with warm water.
Sunflower seeds: Contain various amino acids and vitamins, regulating brain cell metabolism and improving brain inhibition function. Eating a handful before bed promotes digestive juice secretion, aids digestion, relieves stagnation, calms the nerves, and promotes sleep.
Walnuts: Sweet taste, warm nature—excellent for nourishing and supplementing nutrients. Treats neurasthenia, forgetfulness, insomnia, and vivid dreams. Combine rice, walnut kernels, and black sesame seeds, simmer slowly into porridge, sweeten with sugar, and consume before sleep.
Dried dates: Warm nature, sweet taste, red color, moist texture—tonifies the five zang organs, benefits the spleen and stomach, nourishes blood, and calms the spirit. Highly effective for insomnia, vivid dreams, and mental confusion caused by blood and qi deficiency. Remove pits from dates, boil until soft, add rock sugar and donkey-hide gelatin, simmer gently into a paste, consume 1–2 spoonfuls before bed.
Honey: Tonifies the middle energizer, benefits the five zang organs, harmonizes all medicines, and detoxifies. Highly effective for insomnia. Take 50 grams of honey nightly, dissolve in warm water, and drink one cup before bed.
Milk: An ideal tonic. Drinking one cup before bed helps induce sleep—especially suitable for elderly people.