According to research by the National Institutes of Health (NIH), pennywort has active ingredients that help:
Reduced activation of the amygdala - the stress center
Increase production of GABA, a neurotransmitter that helps reduce anxiety
Improve sleep quality in people with mild insomnia.
Research from Phytomedicine Journal shows that using 6-week pennywort extract helps reduce cortisol levels by 12-18%, making it easier for the body to relax and fall asleep.
Gotu kola is rich in flavonoids (quercetin, postempferol) which help reduce oxidative stress in the brain.
WHO rates this as a group of substances that help improve recovery from neurological fatigue and increase the quality of deep sleep.
You should drink warm pennywort in the evening (1-2 hours before bed); use 40-60g of fresh pennywort to get water, mix with warm water.Can give 1-2 slices of ginger to reduce coldness According to NIH, warm Before bed drinks help activate the epiderophile nervous system - a state of relaxation.
Or use chinese sprouts cooked with red apples + goji berries:
Gotu kola 30g
3-4 red apples (natural increase in GABA)
5g goji berries (reduced oxidative stress).
Cooking during the day is especially good for people with insomnia due to weakness.
With gotu kola smoothie + nut milk (low in sugar), suitable for people who need to sleep deep but do not want to drink cold in the evening.
Prepare 50g of pennywort; 150ml of walnut or almond milk; a little honey (no more than 1 tablespoon)
This mixture is rich in magnesium, a mineral that helps relax muscles and nerves.
You can also eat shrimp and chinese soup or chin meat, which is used for dinner, helping to:
Reduced body heat
Support liver detoxification
Providing protein helps stabilize blood sugar overnight. Thanks to that, sleep quality is improved.
Do not take more than 200-250g/day (easy to cool the stomach, slightly lower blood pressure).
People with low blood pressure should take small amounts.
Avoid drinking chewing vegetables that are completely raw and cold in the evening because they can easily make the stomach feel uncomfortable and make it difficult to sleep.
Pregnant women should not take too much (according to NIH's recommendation on herbs with glycemic activity).
