When the lotus plant matures, its seeds can be harvested - Photo: THUY DUONG
Ms. PTV, 44 years old, residing in District 3, Ho Chi Minh City, shared that recently she has found it very difficult to get a good night's sleep. She goes to bed at 10 PM but wakes up around 2 AM. Afterward, she has to lie awake for a long time before she can fall asleep again. Besides exercising and going to bed on time, Ms. V. is looking into foods that can help her sleep better.
Sleep is extremely important for health.
Dr. Ngo Thi Bach Yen, head of the Skin Treatment and Beauty Care Unit , Outpatient Department - Ho Chi Minh City Traditional Medicine Hospital , said that getting enough sleep and sleeping well is extremely important for health. Generally, each person should sleep 7-9 hours each night.
However, getting enough sleep can be difficult for some people. According to the U.S. Centers for Disease Control and Prevention (CDC), one-third of adults report not getting enough sleep. The quality and duration of sleep affect many health conditions, including the risk of obesity, diabetes, cardiovascular disease, and hypertension.
Certain foods and drinks contain compounds that help regulate parts of the sleep cycle, making it easier to fall asleep.
Here are some foods commonly used to help you fall asleep more easily.
- Lotus seeds : Lotus seeds are rich in magnesium, phosphorus, potassium, and protein, while containing relatively low amounts of sodium, saturated fat, and cholesterol. They are considered a good ingredient and medicinal remedy for treating conditions such as nervous exhaustion, loss of appetite, insomnia, and digestive problems.
Lotus seeds, also known as lotus kernels, have a sweet taste, a neutral nature, and are rich in nutrients. In traditional medicine, lotus seeds are used to nourish the heart and calm the nerves, benefit the kidneys, and strengthen the spleen. They can improve conditions such as nocturnal emissions and spermatorrhea in men, as well as diarrhea, insomnia, indigestion, bloating, poor appetite, and thirst caused by high fever and dehydration.
Lotus embryo (or lotus heart) is the small, green sprout that grows in the center of a mature lotus seed. It is considered a medicinal herb with many health benefits. Lotus embryo has a bitter taste and a cooling nature, which helps to reduce internal heat. This, in turn, reduces stress, treats insomnia, and promotes deeper, more restful sleep.
Lotus seeds are displayed for sale at a mini-supermarket in Ho Chi Minh City - Photo: THUY DUONG
- Almonds: Almonds contain high levels of melatonin, a hormone that helps regulate the sleep-wake cycle, improving sleep quality. Almonds are also a healthy evening snack because they are high in healthy fats and low in sugar and saturated fat.
- Warm milk: Warm milk is a common and simple remedy 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 their total sleep time and sleep efficiency, taking less time to fall asleep.
Fatty fish can also help you sleep better.
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 chamomile tea hot or cold, depending on your preference. The usual way to use it is to drink 8-10g of chamomile flowers per day; it can also be used externally to wash the eyes or apply to boils.
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 the 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, which help support brain health, cognitive development, and improve memory.
Scientists have shown that daily consumption of cherry juice for three months can improve speech fluency and enhance memory in people with mild to moderate dementia. While it doesn't cure the disease, it helps support and maintain mental sharpness as much as possible.
- Lettuce: Researchers believe that most of the sedative effects of lettuce are due to the n-butanol component in the plant, particularly in a compound called lactucin. In a 2013 study, mice given a preparation containing n-butanol had increased sleep duration and reduced sleep latency, or time to fall asleep.
"Most foods that can promote sleep are nutritious and harmless, so they are safe to consume in moderation," Dr. Bach Yen noted.
Risk of vision loss if you sleep too much or have trouble sleeping.Source
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