9 foods to help you sleep well

When the lotus is old, lotus seeds can be obtained - Photo: THUY DUONG

Ms. PTV, 44 years old, living in District 3, Ho Chi Minh City, said that recently she has had difficulty getting a good night's sleep. She goes to bed at 10pm but wakes up around 2am. After that, she has to lie down for a long time before she can fall asleep again. In addition to exercising and going to bed on time, Ms. V. is looking for foods that help her sleep well.

Sleep is extremely important to health

Dr. Ngo Thi Bach Yen, head of the treatment - skin care and beauty unit , medical examination department - Ho Chi Minh City Traditional Medicine Hospital , said that getting enough sleep and sleeping well is extremely important for health. Normally, each person should sleep from 7-9 hours per night.

However, getting enough sleep can be difficult for some people. According to the US Centers for Disease Control and Prevention (CDC), 1 in 3 adults say they do not get enough sleep. Sleep quality and duration affect many health conditions, including the risk of obesity, diabetes, heart disease, high blood pressure, and more.

Certain foods and drinks contain compounds that help control parts of the sleep cycle, making it easier for you to fall asleep.

Below are some commonly used foods that help you fall asleep more easily.

- Lotus seeds : Lotus seeds are rich in magnesium, phosphorus, potassium and protein, while the amount of sodium, saturated fat and cholesterol is quite low. This is considered a good ingredient and medicine to treat diseases such as nervous breakdown, loss of appetite, insomnia and indigestion.

Lotus seeds are also known as lotus seeds, have a sweet taste, neutral properties and contain many nutritional values. In traditional medicine, lotus seeds have the effect of nourishing the mind, calming the nerves, benefiting the kidneys, strengthening the spleen, can improve the condition of spermatorrhea, nocturnal emission in men or diarrhea, insomnia, indigestion, bloating, poor appetite, and cure thirst due to high fever and dehydration.

Lotus heart (lotus heart) is the small green sprout that grows in the middle of a mature lotus seed. This is considered a medicinal herb with many health benefits. Lotus heart has a bitter taste and is cold, so it helps to reduce heat. Thereby reducing stress, curing insomnia, helping sleep deeper and better.

Lotus seeds are sold at a mini supermarket in Ho Chi Minh City - Photo: THUY DUONG

- Almonds: Almonds contain high levels of melatonin, a hormone that helps regulate sleep and wake cycles, improving sleep quality. Almonds are also a healthy evening snack because they are high in good fats and low in sugar and saturated fat.

- Warm milk: Warm milk is a popular and simple treatment for insomnia. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.

- Kiwi fruit: People who ate two kiwis 1 hour before bedtime for 4 weeks improved total sleep time and sleep efficiency, taking less time to fall asleep.

Fatty fish also help you sleep well.

- Fatty fish can help improve sleep because they are a rich source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is primarily responsible for establishing a consistent sleep-wake cycle.

- Chamomile Tea: Chamomile tea is a popular herbal tea made from the flowers of the chamomile plant with a delicate, slightly sweet flavor and a gentle aroma. Chamomile is favored for its calming and relaxing properties and is considered a traditional remedy for insomnia.

You can drink hot or cold chrysanthemum tea depending on your preference. Common usage: drink 8-10g of chrysanthemum/day, can be used externally to wash eyes or apply on pimples.

Because of its natural sedative and muscle relaxant properties, chamomile tea is often considered the perfect herbal tea. From promoting better sleep to reducing inflammation, chamomile tea is a great addition to any healthy lifestyle. Whether enjoyed in the morning or before bed, a cup of chamomile tea is the perfect way to relax and support your body’s natural healing process.

- Walnuts: Walnuts contain several compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium.

- Cherries : Cherries are rich in sleep-regulating compounds such as melatonin, tryptophan, potassium and serotonin. Red fruits like cherries contain a large amount of anthocyanins that help support brain health, develop thinking and improve memory.

Scientists have shown that using cherry juice daily for 3 months will improve the ability to speak fluently and enhance memory in people with mild or moderate dementia. It does not cure the disease but helps support and maintain the clearest possible mind.

- Lettuce: Researchers believe that most of the sedative effects of lettuce are due to the plant's n-butanol component, specifically a compound called lactucin. In a 2013 study, mice given a preparation containing the n-butanol fraction experienced increased sleep duration and decreased sleep latency, or the time it took to fall asleep.

"Most foods that can promote sleep are nutritious and harmless, so they are safe when used in moderation," Dr. Bach Yen noted.

Source: https://tuoitre.vn/9-loai-thuc-pham-giup-ngu-ngon-2024040720433122.htm