6 foods and remedies to help you sleep well in winter

SKĐS - Besides keeping warm, exercising lightly and reducing stress, using foods and medicines that calm the mind will help you sleep better.

Cold winters can make it difficult to sleep well due to the imbalance of Yin and Yang in the body. Dry weather and large temperature fluctuations cause the blood to circulate slowly, especially affecting the elderly and those who work with their minds. To sleep well and improve your health, pay attention to your diet and keep warm measures.

Below are suggestions for easy-to-apply dishes and remedies suitable for the winter climate in Vietnam:

1. Some medicinal foods help you sleep well

1. Lotus seed and red apple porridge: Calms the mind, nourishes the heart, helps sleep deeply

Lotus seeds are sweet, neutral, and affect the heart, spleen, and kidney meridians. They are known for their ability to nourish the mind, calm the spirit, and strengthen the essence. Red dates nourish the spleen and stomach, nourish the blood, and calm the spirit. This is a light and easily digestible choice.

How to cook: Simmer 30g lotus seeds with 10 red apples and 50g rice until smooth; season to taste and serve while the porridge is still warm.

Uses: Suitable for people with insomnia due to anxiety, weakness, and poor sleep. This dish can be eaten in the evening 1-2 hours before bedtime.

Lotus seeds - nourish the mind, calm the nerves, help sleep well.

2. Chicken soup with Chinese herbs: Nourishes blood and qi, warms the middle, reduces fatigue

Winter is characterized by strong cold air, which causes poor blood circulation and makes the body easily tired. Traditional medicine believes that when blood and energy are sufficient, the mind is calm and sleep is improved.

Ingredients: 1/2 chicken; Chinese yam, red apple, wolfberry, angelica, astragalus, rehmannia (each 10 - 15 g)

How to cook: Simmer chicken with herbs for 1 - 1.5 hours.

Uses: Astragalus replenishes vital energy and increases resistance; angelica nourishes and activates blood circulation; wolfberry replenishes the liver and kidneys, helps brighten eyes and reduce stress; Chinese yam strengthens the spleen and aids digestion. This dish is suitable for people with cold hands and feet, body weakness, and insomnia due to poor vital energy and blood circulation.

Chinese yam combined with astragalus, angelica, wolfberry, red dates, and rehmannia helps sleep well.

3. Oatmeal porridge - longan - wolfberry: Nourishes the heart and spleen, calms the nerves, suitable for the elderly

Longan has a sweet taste and warm properties, affects the heart and spleen meridians, helps nourish the heart and spleen and nourishes blood and qi. When combined with oats – which are rich in fiber – it helps relax the nervous system and improve sleep quality.

How to cook: Cook 40g of oats, then add 15g of longan and 10g of wolfberry, continue to simmer for 5-7 minutes.

Uses : Nourishes the heart and spleen, good for people who are weak and tired; supports blood circulation to the brain, reduces restlessness and insomnia in the elderly.

Oatmeal combined with longan and wolfberry helps you sleep well.

4. Lotus root soup stewed with red dates and lotus seeds: Calms the mind, soothes the nerves, regulates blood circulation

How to cook: 200g lotus root, 20g lotus seeds, 5-7 red apples. Simmer the lotus seeds first until soft, then add the sliced ​​lotus root and red apples and simmer for about 20 minutes.

Uses: Lotus root is sweet, neutral, has the effect of nourishing blood, calming the mind, strengthening the spleen. When combined with lotus seeds and red dates, the effect of nourishing the heart is significantly increased. The soup helps calm the mind, regulate blood circulation, reduce anxiety and improve natural sleep.

Lotus root nourishes blood and calms the nerves.

5. Pumpkin and bone soup: Strengthens the spleen and stomach, calms the mind, and helps you sleep.

How to cook: Simmer marrow bones or spare ribs to get broth, add pumpkin and cook until soft, season to taste.

Uses: According to Oriental medicine, the spleen and stomach play an important role in the production of blood and qi. Weakened spleen and stomach can easily cause bloating, indigestion, and affect sleep. Pumpkin is mildly warm and sweet, helping to strengthen the spleen and laxative. Pumpkin contains a lot of beta-carotene and B vitamins, which help reduce mild stress, relax the nervous system, and help sleep more deeply.

Pumpkin bone stew strengthens the spleen and helps you sleep.

6. Chrysanthemum tea – lotus heart – licorice: Calms the mind, soothes the nerves, reduces stress

Ingredients: Chrysanthemum 5g, lotus heart 2 - 3g, licorice 1 - 2g.

How to brew: Steep in boiling water for 7-10 minutes, drink warm before bed.

Effects: Chrysanthemum calms the nerves, reduces headaches; lotus heart clears the mind, regulates heart rate, helps sleep faster; licorice regulates and reduces the bitterness of lotus heart; suitable for people who are often stressed, sleep late, and have easily irritated nerves.

Lotus heart helps sleep faster.

2. Notes when using

• The effect comes slowly: It takes at least 1 - 2 weeks to see noticeable changes.
• Don't eat too much at night: Eat dinner early and choose light food.
• Avoid stimulants after 5pm: Coffee, strong tea, alcohol.
• Combine keeping warm and massaging: Soak feet in warm water, massage neck, nape, shoulders, press calming acupoints (Shenmen, Neiguan).

In winter, the cold air easily causes the body to lose balance, blood circulation is poor, and the mind is restless, thereby affecting sleep. Choosing foods and medicines that nourish the mind, calm the nerves, warm the body and strengthen the spleen will help regulate the body, bringing sleep more naturally and deeply. In addition, maintaining a moderate lifestyle, sleeping on time and keeping warm will improve sleep more sustainably, helping the body to be healthy and the mind to be clear.

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Source: https://suckhoedoisong.vn/6-mon-an-bai-thuoc-giup-ngu-ngon-trong-mua-dong-169251208220918977.htm