Eight Foods That Aid Sleep
Whether you sleep well at night depends greatly on what you eat. Ancient text *Huangdi Neijing* mentions “unbalanced stomach leads to restless sleep”; clinical nutritionists also point out that one cause of sleep disorders is consuming certain “unsuitable” foods at dinner. So, what foods promote sleep, and which ones keep you awake?
Eight Foods to Help You Sleep Soundly
Some foods possess sleep-promoting properties, linked to specific components. Among them, the most effective eight are:
Milk: Contains two sleep-inducing substances—one is tryptophan, which promotes the secretion of serotonin, a neurotransmitter that induces drowsiness; the other is peptide compounds regulating physiological functions, including “opioid-like peptides” that bind to the central nervous system, producing effects similar to opiate analgesia and sedation, bringing comfort and aiding fatigue relief and sleep. For those suffering from neurasthenia due to weakness, milk’s sleep-promoting effect is particularly pronounced.
Sorghum: Among all grains, sorghum contains the highest levels of tryptophan. Additionally, it is rich in starch, creating a feeling of fullness after consumption, which stimulates insulin release and increases tryptophan entering the brain.
Walnuts: Clinically proven to improve sleep quality, walnuts are commonly used to treat symptoms like neurasthenia, insomnia, forgetfulness, and frequent dreams. The recommended method is mixing with black sesame, grinding into a paste, and consuming 15 grams before bedtime—highly effective.
Pumpkin Seeds: Rich in amino acids and vitamins, pumpkin seeds regulate metabolism and improve brain cell inhibition, exerting calming and sedative effects. Eating a handful after dinner can also stimulate digestive fluid secretion, aid digestion, and promote sleep.
Additionally, jujube, honey, vinegar, and whole wheat bread are also helpful for sleep: Jujube contains abundant protein, vitamin C, calcium, phosphorus, iron, and other nutrients, known for strengthening the spleen and calming the spirit. Drinking jujube soup after dinner speeds up falling asleep. Traditional Chinese medicine holds that honey nourishes the center, strengthens qi, harmonizes the five organs, and combines well with various herbs. Drinking a glass of honey water before bed can help improve sleep. Vinegar contains multiple amino acids and organic acids, effectively relieving fatigue and aiding sleep. Whole wheat bread is rich in vitamin B, which maintains nervous system health, relieves irritability, and promotes sleep.
Foods That Cause Insomnia
Many know that caffeine-containing foods stimulate the nervous system and have diuretic effects, commonly causing insomnia. But beyond that, spicy foods consumed at dinner are also significant contributors. Chili, garlic, onions cause burning sensations and indigestion in the stomach, disrupting sleep. Greasy foods increase the burden on the intestines, stomach, liver, gallbladder, and pancreas, stimulating the central nervous system to remain active, leading to insomnia. Some foods produce excess gas during digestion, causing bloating and interfering with normal sleep—such as beans, cabbage, onions, corn, and bananas.
Drinking alcohol before bed was once believed to promote sleep, but recent studies show it helps fall asleep quickly but keeps sleep in a shallow phase, preventing deep sleep. Thus, even if one sleeps long, they still wake up tired.
Enter the Special Topic on Medicinal Diet Therapy
Good Eating Habits Lead to Better Sleep
Dinner timing and portion size are crucial factors affecting sleep. Research shows that if someone wants to sleep at 10 PM, the ideal meal ratio should be 4:4:2 across breakfast, lunch, and dinner. This ensures adequate energy supply during activity while allowing the digestive system to rest during sleep. Overall, dinner should not be too full—this is most conducive to sleep.
Additionally, dinner should ideally be eaten about four hours before bedtime. Eating right before sleeping causes gas buildup, disrupting sleep. Those with neurasthenia should eat simple-tasting meals for dinner, avoiding mixed flavors; ensure food temperature is balanced. Developing good eating habits greatly supports better sleep.