🌿 Folk Prescriptions

The quality of sleep at night greatly depends on what you eat. The *Huangdi Neijing* states: “If the stomach is unsettled, sleep will be restless.” Clinical nutritionists also point out that one cause of sleep disorders is consuming certain “inappropriate” foods during dinner. So, what should you eat at night to promote sleep, and which foods might keep you awake?
Eight Foods That Aid Sleep
Some foods have natural sleep-promoting effects, linked to specific components. Among these, 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 with physiological regulatory functions, including “opiate-like peptides,” which bind to the central nervous system and produce effects similar to opium—relaxation and analgesia—making one feel comfortable and aiding fatigue relief and sleep onset. For those with weakness-induced neurasthenia, milk’s sleep-promoting effect is even more pronounced.
Sorghum (Millet): Among all grains, millet has the highest content of tryptophan. Additionally, it contains abundant starch, producing a feeling of fullness after consumption, which stimulates insulin secretion and increases the amount of tryptophan entering the brain.
Walnuts: Clinically proven to improve sleep quality, walnuts are commonly used to treat neurasthenia, insomnia, forgetfulness, and frequent dreams. The recommended method is to mix with black sesame seeds, grind into a paste, and take 15 grams before bed—results are very noticeable.
Sunflower Seeds: Contain various amino acids and vitamins that regulate metabolism and improve brain cell inhibition function, helping to calm the mind and soothe nerves. Eating a few sunflower seeds after dinner can also stimulate digestive juice secretion, aid digestion, eliminate stagnation, and support better sleep.
Additionally, dates, honey, vinegar, and whole wheat bread are also beneficial for sleep: Dates are rich in protein, vitamin C, calcium, phosphorus, iron, etc., and have a tonic effect on the spleen and calming effect on the spirit. Drinking a soup made from dates after dinner can speed up falling asleep. TCM believes honey nourishes the middle energizer, strengthens the five organs, and harmonizes all medicines. Drinking a cup of honey water before bed can significantly help sleep. Vinegar contains multiple amino acids and organic acids, with excellent fatigue-relieving properties and can also assist sleep. Whole wheat bread contains abundant vitamin B, which maintains nervous system health, relieves irritability, and promotes sleep.
Five Types of Foods That Cause Insomnia
Many know that caffeine-containing foods stimulate the nervous system and have diuretic effects, commonly causing insomnia. However, besides this, eating spicy foods at dinner is another major cause. Spices like chili, garlic, and onions cause a burning sensation in the stomach and indigestion, 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 excessive gas during digestion, causing bloating and interfering with normal sleep—such as legumes, cabbage, onions, corn, and bananas.
Drinking alcohol before bed was once thought to promote sleep, but recent studies prove it may help one fall asleep quickly—but keeps sleep stuck in light stages, preventing deep sleep. Thus, even if someone sleeps for long hours, they still wake up feeling fatigued.
Good Eating Habits Lead to Better Sleep
Dinner timing and portion size significantly affect sleep. Research shows that if one wants to go to bed at 10 PM, the ideal meal ratio should be 4:4:2—ensuring adequate energy for activity while allowing the gastrointestinal tract to rest during sleep. Overall, dinner should not be overly full—it is most conducive to good sleep.
Additionally, dinner should ideally be consumed about four hours before bedtime. Eating right before sleeping causes gas retention and disrupts sleep. Those with neurasthenia should eat single-flavored meals for dinner, avoiding mixing multiple flavors; food temperature should be balanced. Developing good eating habits greatly supports better sleep.