Insomnia has many causes, and determining and treating it thoroughly is not simple. Besides psychological factors and resting space, nutrition plays an important role in improving sleep quality.
Cereals and nuts
Whole grains with low sugar are proven to help sleep better. When combined with yogurt, cereals can stimulate serotonin production - a neurotransmitter that helps regulate mood and sleep. Porridge such as millet porridge, oatmeal porridge, sunflower porridge... is rich in tryptophan, good for the digestive system and helps to fall asleep easily.
Lotus bulbs and seeds
Lotus root and seeds contain many carbohydrates, calcium, phosphorus, iron and essential vitamins, which have the effect of sedating, nourishing blood, and regulating organs. These are foods commonly used to support the treatment of insomnia and anemia. Can be processed into lotus root soup, lotus seed sweet soup or stewed with dishes such as chicken, duck, pigeon. In addition, drinking lotus heart tea every day also helps significantly improve sleep.
Shameful Tree
Shame tree is a familiar medicinal herb in folk medicine, with the effect of sedating, calming nerves, reducing pain and supporting the treatment of insomnia. Decoction from shame tree is often used for people with neurasthenia, joint pain. Use about 20g of shame tree decoction every day to drink in the evening before going to bed.
Chamomile tea
Drinking 1-2 cups of chamomile tea a day helps the body relax, keep warm and support deeper sleep. A cup of chamomile tea about 30 minutes before bed can help improve insomnia and restless sleep.
In addition to supplementing with suitable foods, to have a good night's sleep, it is necessary to avoid using coffee and strong tea at least 8 hours before bedtime; limit alcohol and spicy and hot food. Do not overeat or leave your stomach too hungry in the evening. Maintaining a habit of gentle exercise in the late afternoon, keeping the bedroom airy are also important factors to help sleep better.
