1. Soy Milk Millet Porridge. Few may know this recipe. Millet is a staple for tonifying the middle energizer and boosting qi, commonly used in porridges. While plain water is typical, replacing it with soy milk enriches the dish. This combination complements the nutrients of soybeans and millet, aiding digestion and absorption while promoting calmness and sleep.
Millet itself is a rare ingredient for calming the mind and promoting sleep. It contains tryptophan, which metabolizes into serotonin—a compound that suppresses central nervous system excitability and induces drowsiness. Serotonin further converts into melatonin, known for its sedative and sleep-inducing effects.
However, while millet is nutrient-rich, it has a drawback: its lysine content is too low while leucine is too high. Its protein nutritional value also falls short of rice. Relying solely on millet as a staple food can lead to deficiencies in other nutrients. To compensate for millet's shortcomings, pairing it with soy milk is ideal. Soybeans, the primary ingredient in soy milk, contain approximately 40% protein, with the highest quality varieties reaching up to 50%.The amino acid composition of soybean protein closely matches human requirements, making it a complete protein. It is also exceptionally rich in lysine. Together, millet and soy milk form a perfect pairing that improves sleep while providing balanced nutrition.A glass before bed provides sufficient tryptophan to promote sleep. Additionally, milk creates a feeling of warmth and fullness, enhancing its sleep-inducing effect. 3. Walnuts. Known as brain-nourishing food and a tonic for strengthening vitality, walnuts address nervous weakness, forgetfulness, insomnia, vivid dreams, and poor appetite. Consuming walnut kernels daily in the morning and evening supports better sleep.
4. Longan. Sweet and warm in nature, non-toxic, longan is a highly nourishing fruit. Longan flesh holds even greater nutritional value, offering benefits for tonifying the heart and spleen, nourishing blood, and calming the spirit. It can address insomnia, forgetfulness, and neurasthenia. Traditional Chinese medicine formulas like "Guipi Pill" for treating heart-spleen deficiency and insomnia include longan flesh.Lotus seeds nourish the heart and calm the spirit. For those with restlessness, frequent dreams, and insomnia, boil a few lotus seed hearts with a pinch of salt and drink the decoction before bed each night.
6. Vinegar. When excessive fatigue makes falling asleep difficult, try slowly sipping a tablespoon of vinegar mixed in warm water. Drink it while closing your eyes and relaxing your mind—drowsiness will soon come, allowing you to sleep soundly.