What you eat in the evening greatly affects how well you sleep at night. The Huangdi Neijing states, "When the stomach is unsettled, sleep is disturbed." Clinical nutritionists also point out that one cause of sleep disorders is consuming "inappropriate" foods for dinner.So, what exactly should you eat at night to promote better sleep?
1. Milk
Milk contains two sleep-inducing substances: tryptophan, which promotes the secretion of serotonin—a neurotransmitter that induces drowsiness—by brain neurons; and peptides that regulate physiological functions.The "opioid peptides" in milk bind to the central nervous system, producing opiate-like anesthetic and analgesic effects that induce a sense of overall comfort, helping to relieve fatigue and facilitate sleep. For individuals with neurasthenia caused by physical weakness, milk's sleep-inducing effects are particularly pronounced. 2. Millet Among all grains, millet is the richest source of tryptophan.Additionally, millet contains substantial starch, which promotes a feeling of fullness and warmth after consumption. This stimulates insulin secretion, thereby increasing the amount of tryptophan reaching the brain.
III. Walnuts
Clinically, walnuts have been proven to improve sleep quality and are thus commonly used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming.The recommended preparation involves grinding them with black sesame seeds into a paste. Consuming 15 grams before bed yields highly noticeable effects.
IV. Sunflower Seeds
Sunflower seeds contain various amino acids and vitamins that regulate metabolism, enhance inhibitory functions in brain cells, and exert a calming effect. Additionally, red dates, honey, vinegar, and whole-grain bread are also sleep-promoting foods.Snacking on sunflower seeds after dinner can stimulate digestive fluid secretion, aid digestion, and promote sleep. 5. Jujubes Rich in protein, vitamin C, calcium, phosphorus, iron, and other nutrients, jujubes nourish the spleen and calm the mind. Drinking jujube soup after dinner can shorten the time it takes to fall asleep.
VI. Honey
Traditional Chinese medicine holds that honey fortifies the middle energizer, benefits qi, calms the five viscera, and harmonizes all medicines. Drinking a cup of honey water before bed can significantly improve sleep quality.
VII. Vinegar
Vinegar contains various amino acids and organic acids, offering remarkable fatigue-relieving effects that also aid sleep.
8. Whole Wheat Bread
Rich in B vitamins, whole wheat bread supports nervous system health, alleviates restlessness, and promotes sleep.