What can I eat to improve my sleep if I have poor sleep?

Now I will tell you about what to eat to improve sleep when you have poor sleep. I am happy to be able to help you. Let's start explaining. What to eat when you have insufficient sleep We all know that insufficient sleep can have certain harm to our body. So what should we eat to regulate our sleep when we have insufficient sleep? Below, I will introduce six types of food that are suitable for consumption when having insufficient sleep. Welcome everyone to read.

What to eat when you have insufficient sleep: 1. Almonds Almonds are rich in magnesium, which can improve sleep and promote muscle relaxation. They also have the added benefit of providing protein, helping to transition the body from alertness to rest and aiding in sleep. 2. Whole grains Eating a small bowl of whole grain foods before bed is nothing to feel guilty about, especially low-sugar options. Not only are they a healthy snack, but they can also aid in sleep. Complex carbohydrates in these foods increase the levels of tryptophan in the bloodstream, promoting sleep induction. Additionally, adding a few dried cherries to your bowl can further help you fall asleep.

3. Eggs Eggs can also help with sleep because the protein in eggs can supplement brain nutrition and promote relaxation. Eating an egg at night can not only help you fall asleep but also maintain your sleep. 4. Tea Chamomile tea is a very effective herbal tea for relaxation, as it can calm the mind and help the brain rest. Green tea contains theanine, which can promote sleep. Drinking a small amount of green tea before bedtime can help with relaxation.

5. Banana Bananas contain rich compounds such as complex amines and N-acetyl-5-methoxytryptamine, as well as magnesium which can relax muscles. Eating more bananas can help calm and relax the mind. 6. Warm milk Drinking a cup of milk before bedtime can aid in sleep because milk contains tryptophan, which has a sedative effect. The calcium in milk helps the brain fully utilize this tryptophan.

What to eat when sleep is insufficient 2 1. American ginseng stewed black chicken soup American ginseng has a sweet and slightly bitter taste, and it can nourish Qi and nourish Yin. "Compendium of Materia Medica" believes that American ginseng can nourish the lungs, reduce fire, generate body fluids, and relieve fatigue. It is suitable for those who are deficient and have fire. Prolonged lack of sleep is most likely to cause deficiency-fire flaring up, resulting in sore throat, dizziness, irritability, and mouth ulcers. American ginseng is very suitable in this case. Black-bone chicken can nourish Yin and blood, and it contains rich amino acids and fatty acids. Shiitake mushrooms can relieve greasiness, and dried tangerine peel can regulate Qi and stimulate appetite. Adding a few honey dates can enhance the nourishing effect. This dietary therapy is suitable for those who stay up late for a long time, have depleted Yin fluids, feel exhausted, have dry mouth, eat little, and have dizziness and a yellowish complexion.

2. Turtle Soup with Herbal Ingredients Ingredients: 1 turtle, slaughtered and cleaned, 50g of ham, 15g each of Codonopsis Pilosula and Floating Wheat, 10g of Poria Cocos, 6g each of Ganoderma, jujube, 20g each of spring onion and ginger, appropriate amount of chicken broth, salt, and monosodium glutamate.

Instructions: Boil the ingredients in a clay pot until cooked. Drink the soup and eat the meat. In Traditional Chinese Medicine, turtle is considered yin in nature and is believed to be good at nourishing yin and replenishing essence, clearing heat, and soothing the liver. Ham contains various essential amino acids and is believed to tonify the kidneys, nourish the stomach, and replenish deficiency. Codonopsis Pilosula benefits qi, Floating Wheat calms the mind, Poria Cocos strengthens the spleen and promotes diuresis, Ganoderma can calm the mind and improve immune function, and jujube benefits the stomach and improves digestion. Therefore, this dietary therapy is more suitable for individuals who experience chronic sleep deprivation, dark circles under their eyes, decreased physical fitness, insufficient qi, and fatigue.

3. Fish and Yam Porridge 1 eel, gutted and sliced open, 50g each of yam and glutinous rice, appropriate amount of various seasonings. First, slice the eel and place it in a bowl. Add cooking wine, ginger, spring onion, and salt, and mix well. Cook the porridge together with the yam and glutinous rice, and consume once a day. Eel is warm in nature and rich in protein, which helps to replenish energy and strengthen the body, making it very suitable for men. Yam can invigorate the spleen, nourish deficiency, nourish essence, and strengthen the kidneys, effectively treating various deficiencies and healing fatigue. Therefore, this porridge has powerful nourishing properties, making people feel energized and mentally vibrant.

4. White meat The characteristic of white meat is high protein and low fat, such as fish and chicken. Eating white meat with whole wheat bread can bring a stronger sense of satisfaction, but remember not to deep-fry or pan-fry white meat. 5. Potatoes Potatoes can remove the acid that interferes with the sleep-inducing tryptophan. To achieve this effect, simply mash the baked potatoes and mix them with warm milk for consumption.

6. Red dates Take out the pits of the red dates and boil them until they become soft. Add rock sugar and simmer over low heat. Eat one or two spoonfuls before bed. It has remarkable therapeutic effects on excessive dreaming, insomnia, and mental confusion caused by weak qi and blood. It especially helps with sleep.

7. Kai-lan (Chinese broccoli) Kai-lan is a common vegetable in daily life. It contains a large amount of calcium and is one of the best foods for calcium absorption. It has the ability to stabilize the nerves and relax muscles. People under excessive stress can consider eating more of it. 8、Chrysanthemum Tea

The reason why chrysanthemum tea is the preferred tea beverage to prepare before sleep is mainly because of its gentle sedative effect, making it the best natural remedy for calming the mind and settling the nerves. 9、Drinking Milk before Bed Milk has a good effect in calming the mind, aiding sleep, and soothing emotions. At the same time, milk is also a food rich in calcium, which can be consumed regularly by people who experience night sweats.

What to eat for poor sleep conditioning? Patients with poor sleep can eat foods such as red dates, longan, millet porridge, and take medications such as Anshen Bunuangye, Guweisu tablets, and Tianwang Buxindan as advised by the doctor to improve sleep quality. The specifics are as follows: 1. Food: Red dates have the effects of tonifying the middle, nourishing blood and calming the mind, and invigorating the spleen. Longan has the effects of tonifying the heart and spleen, nourishing blood and calming the mind, invigorating the spleen and stopping diarrhea, and diuretic and reducing swelling. Millet porridge has the effects of invigorating the spleen and nourishing the stomach, promoting digestion, nourishing blood, and inducing sleep. Patients with poor sleep can eat these foods in moderation, which can help calm the mind and assist with sleep, and benefit sleep quality improvement.

2. Medication: Anshen Bunuangye has the effects of nourishing essence and marrow, replenishing qi and nourishing blood, and strengthening the brain and calming the mind. Guweisu tablets have sedative and sleep aid effects. Tianwang Buxindan has the effects of nourishing yin and blood, and tonifying the heart and calming the mind. Patients with poor sleep can take these medications in moderation under the guidance of a doctor, which can help improve insomnia, excessive dreaming, and poor sleep, and promote physical recovery. Patients with poor sleep can also adjust their diet, as follows:

1. Warm milk: Warm milk contains tryptophan, which has a sedative effect on the central nervous system and helps improve sleep quality. 2. Sour jujube kernel: Patients can use sour jujube kernels to soak in water or make them into powder. Sour jujube kernels have the effects of calming the mind, soothing the heart, solidifying sweat, and generating fluid, which can help improve sleep quality.

3. Longan: It has the effects of nourishing blood and calming the mind. 4. Lily: It can treat and improve sleep quality by clearing heat and liver fire. 5. Nuts: Patients can consume nuts such as walnuts and sunflower seeds, which are rich in various vitamins and minerals and help repair brain nerve cells.

What can I eat to improve sleep if I have poor sleep? The following foods can improve sleep: 1. Bananas Bananas are actually "sleeping pills" wrapped in fruit skin. They contain abundant compounds such as complex amines and N-acetyl-5-methoxytryptamine, as well as magnesium that can relax muscles.

2. Chrysanthemum tea Chrysanthemum tea is the preferred choice for preparing bedtime tea due to its gentle sedative effect. It is the best natural remedy for calming the mind and quieting the nerves. 3. Warm Milk Everyone knows that drinking a glass of warm milk before bedtime is very helpful for sleep because the tryptophan in milk can have a calming effect, and the calcium it contains can help the brain better utilize this tryptophan. Pouring warm milk into a bottle will bring you a sense of warmth, as if returning to childhood, gently telling you "Relax, everything is fine".

4. Honey A large amount of sugar has an energizing effect, but a small amount of glucose can timely stimulate the brain to secrete orexin, a newly discovered neurotransmitter related to cognitive responses. Therefore, adding a few drops of honey to warm milk or vanilla tea can also help relax before sleep.

5. Potatoes A small baked potato will not harm your gastrointestinal tract; instead, it can help remove acidic compounds that interfere with the sedative effect of serotonin. If mashed with warm milk, the effect will be even better! Ways to improve sleep and precautions: 1. Limiting the time spent in bed can help consolidate and deepen sleep. Spending too much time in bed can result in fragmented sleep and shallow sleep.

2. Waking up at the same time every day promotes going to bed at the same time, which helps establish a "biological clock". 3. Create an exercise schedule and avoid exercising within 3 hours before bedtime. Exercise helps reduce difficulty falling asleep and enhances sleep quality. 4. A comfortable and quiet sleep environment can help reduce the likelihood of nighttime awakenings.

5. An excessively cold or hot sleep environment may affect sleep, and a cool environment is helpful for sleep. Reference: Improving sleep with food - People's Daily What is the best and fastest way to improve insomnia through diet? The modern society is under tremendous pressure, and adults have to engage in various heavy labor in order to meet their basic needs. Many people have to bear heavy debts for their livelihoods, which causes many people to have trouble sleeping. According to surveys, there are over a hundred million people in China who have insomnia to varying degrees.

Especially for those with high-pressure jobs, it is difficult to fall asleep peacefully. Insomnia is a disease, and long-term insomnia undoubtedly harms a person's physical and mental health. For the sake of your health, if you have insomnia, it is necessary to seek timely treatment. Some cases of insomnia do not require medication, but instead need psychological counseling, while others require medication for regulation.

Under what circumstances do you generally need medication for treatment? Next, Healthy Lotus will explain to everyone the insomnia cases that require medication for treatment. We must have a clear understanding that there are two types of insomnia. One type is insomnia caused by specific psychological stimulation or environmental changes, which usually occurs suddenly but does not require medication for regulation. Instead, psychological counseling is needed, or the sudden event needs to be resolved. People with acute insomnia can try writing a sleep diary and have a correct understanding of the harm caused by insomnia to prevent acute insomnia from turning into chronic insomnia.

For chronic insomnia, patients often have accompanying conditions such as depression and anxiety. These patients usually have some psychological issues to varying degrees. At this time, sleep aids are needed to assist with sleep. Sleep aids include benzodiazepines, non-benzodiazepines, and antidepressants with sedative effects. Due to the addictive nature of benzodiazepines when used for a long period, it is necessary to follow the doctor's advice and use them in a regulated and systematic manner.

The introduction on what to eat to improve sleep ends here. Thank you for reading this article. For more information on what to eat to improve sleep when having poor sleep, please search on this website.