Many international studies, including a report by the American Academy of Sleep Medicine (AASM), have found that magnesium-rich foods such as black beans can help relax muscles and stabilize the nervous system, thereby supporting deeper sleep.
Roasted black bean water
This is the simplest preparation method, suitable for busy housewives. Black beans are roasted until fragrant and cooked in water for 20 minutes. According to nutritionist Myorie Taub-Dix (author of Read It Before You Eat It), drinking magnesium-rich water in the afternoon and evening can help the body relax gradually, preparing for sleep. Note, only drink 150-200ml 2 hours before bed to avoid urination.
Black bean and oatmeal porridge
This combination adds soluble fiber and magnesium, which help stabilize blood sugar at night, an important factor in limiting midnight waking. Experts at the Harvard School of Public Health say that fiber from beans helps reduce cortisol (stress hormone), thereby improving sleep quality. Women can cook diluted porridge and add a little honey to make it easier to eat.
Warm black bean milk
pureeed, smoothly filtered and warm-boiled black bean milk is a suitable drink before bed. According to research published in the journal Nutrients (2022), the amino acids in bean sprouts can help the body naturally produce melatonin, making it easier to fall asleep. Avoid adding too much sugar to avoid stimulation.
Stewed black beans with red apples
This dish is recommended by many Asian experts, in which the Korean Institute of Traditional Medicine believes that red apples help calm the nerves, when combined with black beans will help reduce anxiety slightly. The stew has a sweet taste, easy to eat, suitable for dinner.
Although black beans are beneficial for sleep, experts recommend that people with low blood pressure or a weak digestive system should eat a moderate amount. Most importantly, combine with a healthy lifestyle: sleep on time, limit electronic devices and maintain light exercise every day.
