7 medicinal dishes that help you sleep well.

Sleep plays a crucial role in maintaining health, boosting immunity, and reducing stress. Certain medicinal foods can help promote restful sleep.

In Traditional Chinese Medicine (TCM), insomnia is classified as sleeplessness or restlessness, characterized by difficulty falling asleep, shallow sleep, or frequent awakenings. According to TCM, insomnia is primarily caused by disorders of the internal organs such as the heart, liver, spleen, and kidneys, leading to an imbalance of yin and yang and affecting mental faculties.

There are many different causes that can lead to insomnia.

1. Causes of insomnia

• Due to impaired function of the five internal organs (heart, liver, spleen, lungs, kidneys);
• Insufficient vital energy leads to physical weakness and insomnia.
• External evil spirits cause disturbances, leading to a lack of peace of mind and an imbalance of yin and yang.

Traditional Chinese Medicine (TCM) treatment for insomnia focuses on nourishing the heart and calming the mind, regulating qi and blood, and balancing yin and yang in the internal organs through:

• Herbs: Lotus seed (lotus embryo), passionflower, longan, Stephania tetrandra, Poria cocos, Polygala tenuifolia, ...
• Massage and acupressure, acupuncture: Applying pressure to acupoints such as Shenmen, Sanyinjiao, and Neiguan.
• Practicing Qigong and meditation helps balance the mind, leading to better and deeper sleep.

In addition to the methods above, some medicinal dishes also have beneficial effects in nourishing the heart and calming the mind, replenishing qi and blood, improving overall health, and promoting better sleep.

2. Medicinal dishes that help you sleep better

Here are some medicinal foods that can help improve sleep quality:

2.1. Lotus seed and longan porridge helps you sleep well.

Lotus seeds (lian rou) and longan are two traditional Chinese medicines with a sweet taste and neutral nature, acting on the heart and pericardium meridians, and having the effect of calming the nerves and regulating sleep.

According to modern medicine, lotus seeds contain alkaloids that help calm the nerves, while longan contains flavonoids that are antioxidants and reduce anxiety. Therefore, people who frequently suffer from insomnia can use lotus seed and longan porridge to supplement their daily diet.

- Ingredients: 100g lotus seeds, 50g dried longan, 100g white rice, salt or rock sugar (to taste).

- Preparation method: Wash the lotus seeds and longan thoroughly; add the rice and lotus seeds and cook until tender. Add the longan and cook for another 10 minutes. When the porridge is cooked, add salt or rock sugar to taste; serve while warm.

Lotus seeds have a calming effect and help regulate sleep.

2.2. Chicken stew with Poria cocos and Polygala tenuifolia

One of the herbs that has a calming and soothing effect on the heart is Poria cocos and Polygala tenuifolia. Poria cocos has a sweet taste, is neutral in nature, and acts on the heart and spleen meridians, helping to calm the mind and nourish the heart. Polygala tenuifolia has a spicy taste, is warm in nature, and acts on the heart and kidney meridians, helping to calm the mind and reduce anxiety. You can stew chicken with Poria cocos, Polygala tenuifolia, and lotus seeds to restore the body and improve sleep quality.

- Ingredients: 1 black chicken (or small free-range chicken), 10g Poria cocos, 5g Polygala tenuifolia, 5 red dates, 50g lotus seeds, seasonings (salt, pepper, ginger).

- Preparation method: Clean the chicken, cut into bite-sized pieces or leave whole; soak Poria cocos and Polygala tenuifolia in warm water for 15 minutes, then simmer the chicken with 1 liter of water for 45 minutes; add red dates and lotus seeds, cook for another 15 minutes; season to taste, serve while warm.

Rejuvenating the spirit helps to nourish the mind.

2.3. Pork rib soup with betel leaves

According to Traditional Chinese Medicine, the leaves of the Erythrina variegata plant are neutral in nature, slightly bitter and astringent in taste, and act on the liver meridian. They are a medicinal herb with good effects in calming the nerves and treating insomnia. Modern pharmacological studies also show that Erythrina variegata contains alkaloids and saponins, with the alkaloid content in the leaves accounting for 0.1 - 0.16%, so they are often extracted to prepare some types of medicine for treating insomnia.

Dishes made with betel leaves are quite familiar in Vietnamese family meals, such as boiled betel leaves, stir-fried betel leaves with eggs, and betel leaf soup. You can prepare betel leaf and pork rib soup to enjoy with your whole family.

- Ingredients: 50g Vitex leaves, 200g pork ribs, seasonings.

- Preparation method: Wash the betel leaves thoroughly, wash the pork ribs and blanch them briefly. Simmer the ribs on the stove until tender, add the betel leaves, and cook for 5 minutes; season to taste, and serve the soup hot.

The leaves of the Erythrina variegata plant are effective in treating insomnia.

2.4. Lotus seed tea

Lotus seed embryo, also known as lotus heart, is a medicinal herb with a bitter taste and cooling properties. It acts on the heart meridian, helping to clear the heart, calm the nerves, and treat insomnia caused by heat. Those who frequently suffer from insomnia can drink lotus seed embryo tea daily.

Ingredients: 5g dried lotus seed hearts, 200ml boiling water.

Preparation method: Steep lotus seeds in boiling water for 10 minutes, drink warm before bed.

Lotus seed tea helps to calm the mind and soothe the nerves.

2.5. Passionflower Tea

Passionflower has a mildly sweet taste, a cooling nature, and acts on the heart and liver meridians, helping to clear heat, calm the nerves, and reduce stress. According to modern medicine, passionflower contains flavonoids that help stabilize the nervous system.

- Ingredients: 10g dried passionflower.

- Preparation method: Use 10g of dried passionflower, wash thoroughly; steep in 200ml of boiling water for 10 minutes, drink warm before bed. Drink regularly every day for best results.

Besides lotus seed tea and passionflower tea, you can also use other teas that help promote good sleep, such as jujube seed tea, Vitex negundo leaf tea, and longan-red date tea…

Passionflower tea cools the body, calms the nerves, and reduces stress.

2.6. Pigeon stewed with Polygala root and lotus seeds

Polygala root and lotus seeds help reduce stress, calm the nerves, and promote restful sleep. Combined with pigeon meat, they nourish the blood and improve overall health. This dish is suitable for many people, especially those who are often tired, frequently suffer from insomnia, the elderly, or those recovering from illness.

- Ingredients: 1 pigeon, 10g Polygala root, 50g lotus seeds, 5 red dates, 1 slice of ginger, seasonings (salt, pepper).

- Preparation method: Clean the pigeon, leave it whole or cut it into pieces; soak the Polygala root in warm water for 15 minutes; simmer the pigeon with 1 liter of water for 45 minutes; add lotus seeds and red dates, cook for another 15 minutes, when the soup is cooked, season to taste, and serve warm.

Pigeon stew with lotus seeds helps promote restful sleep.

2.7. Oatmeal and chia seed porridge

Oatmeal and chia seed porridge is a nutritious dish that aids sleep thanks to its nutrients that relax the nerves and regulate sleep hormones. Oats have a sweet taste, are neutral in nature, and affect the spleen and stomach meridians, helping to strengthen the spleen, nourish qi and blood, and promote relaxation. Chia seeds have a sweet taste, are cool in nature, and affect the heart and kidney meridians, helping to nourish the heart, calm the nerves, and replenish yin and blood.

Furthermore, according to modern medicine, oats and chia seeds contain high levels of tryptophan, an amino acid that helps increase the production of serotonin and melatonin—two important substances that regulate sleep.

- Ingredients: 50g oats, 1 tablespoon chia seeds, 250ml milk, honey.

- Preparation method: Cook oatmeal with water or milk until smooth, then add chia seeds, stir well, and cook for another 2 minutes; add honey, stir well, and consume while warm; it is best to consume in the evening 30-60 minutes before bedtime.

Oatmeal strengthens the spleen, nourishes the blood and qi, and promotes good sleep.

These medicinal dishes not only help you sleep better but also support overall health. You can combine these dishes with other methods such as massage, acupuncture, meditation, yoga, etc., for the best results.

Dr. Huong Tra

Source: https://giadinh.suckhoedoisong.vn/7-mon-an-bai-thuoc-giup-ngu-ngon-172250304145334305.htm