Say Goodbye to Insomnia: Discover 4 Foods and 3 Herbal Teas for a Better Sleep

The Epoch Times

When you want to relax and get a good night’s sleep, foods and herbal teas can help. Following are four foods and three herbal teas that can facilitate relaxation and sleep when consumed a half hour before bedtime.

Four Foods That Promote Sleep

1. Edible lily bulbs

Lily bulbs nourish the lungs and heart and have a calming and soothing effect on the mind. They can be beneficial for addressing insomnia caused by lung deficiency, emotional imbalance, or depression.

Either fresh edible lily bulbs or dried edible lily bulbs from Chinese herbal stores can be used. Put the bulbs in a pot and simmer with water to prepare lily bulb soup. Add some rock sugar for a sweeter taste or some pork ribs for a savory flavor. The latter option is beneficial for individuals who are prone to nausea or acid reflux when consuming sweet foods.

2. Lotus seeds

Lotus seeds calm the mind, nourish the spleen, and strengthen the “essence,” which is defined as that which nourishes one’s body and soul. Lotus seeds are beneficial for addressing insomnia caused by restlessness, palpitations, and digestive issues. Like lily bulbs, lotus seeds can be cooked into sweet soup or added to pork rib soup.

3. Milk

Milk is widely recognized as a sleep-promoting drink, and a small cup of warm milk before bedtime has a calming effect. Milk contains calcium, tryptophan, and lactose. Tryptophan is a natural sleep aid that helps stabilize emotions and relax tense nerves. At the same time, calcium plays a role in quieting the nervous system, and lactose aids in the absorption of calcium.

4. Banana

Bananas are rich in magnesium and tryptophan. Insufficient magnesium levels in the body can disrupt sleep and lead to anxiety. However, it is essential to note that bananas have a cooling nature and should not be consumed excessively, as doing so may lead to abdominal discomfort and bloating.

Some people claim that banana peels contain more tryptophan than bananas and recommend washing the peel, boiling it in water, and drinking the infused water. Alternatively, you can blend the peel with honey or milk to make juice. However, considering banana peels’ unappealing taste and texture, consuming just the banana flesh is generally recommended.

Three Types of Herbal Teas That Promote Sleep

1. Apricot kernel tea

Apricot kernels effectively relieve cough and asthma symptoms, making the kernels a suitable remedy for insomnia caused by lung deficiency, coughing, or asthma. However, it is essential to distinguish apricot kernels from almonds. Apricot kernels commonly sold in the nut section of a market are actually almonds, and they do not possess the distinctive flavor and effects of true apricot kernels.

Almonds have a teardrop shape, while apricot kernels have a heart-like shape. They also have a unique flavor and can be categorized as sweet apricot kernels and bitter apricot kernels. Bitter apricot kernels are toxic and must be processed by roasting or frying; their use should be supervised by a traditional Chinese medicine practitioner who can prescribe and control the dosage. Sweet apricot kernels, on the other hand, are commonly consumed.

Preparation: Grind the sweet apricot kernels into a powder and steep them in hot water to make apricot kernel tea. Drink it before going to bed.

2. Sour jujube seed tea

Sour jujube seeds are often recommended in traditional Chinese medicine as a natural remedy for promoting sleep. They are soothing and nourishing, making them effective in alleviating symptoms such as restlessness, insomnia, palpitations, and vivid dreaming that can be attributed to deficiencies in heart and liver blood (manifested as palpitations, anemia, dizziness, irritability, etc.).

However, the effects of sour jujube seeds differ depending on whether they are ingested raw or roasted. Roasted sour jujube seeds can promote sleep. According to traditional Chinese medicine, roasted sour jujube seeds can stimulate the spleen, which, from a Western medical perspective, means activating the parasympathetic nervous system. This activation can lead to a decrease in blood pressure, inducing a calming effect and facilitating digestion. In traditional Chinese medicine, the spleen represents the digestive system, and its activation redirects blood flow to the stomach and intestines, leading to drowsiness and ultimately aiding in sleep.

Preparation: Boil the roasted sour jujube seeds in water for 10 minutes, then strain the mixture and drink it as tea.

3. Silk tree bark tea

Silk tree bark (albizia bark) can be used to treat restlessness, melancholy, and insomnia.

Preparation: Silk tree bark should be boiled in water to extract its flavor. Chrysanthemum flowers can also be added during the boiling process.

The herbal teas listed above are all relatively mild and suitable for regular consumption.

There is another herb called valerian root that is known for its sedative properties. Valerian root is effective in nourishing the heart and soothing the nerves. However, valerian root has a peculiar smell, and when ground into powder, it emits a strong fishy odor that can be difficult for most individuals to swallow. Therefore, it is often encapsulated.

In clinical practice, traditional Chinese medicine adopts a comprehensive approach to treating insomnia rather than relying on a single herb. For example, Gui Pi Tang is a commonly prescribed formula for insomnia that has been found effective, and one of its key ingredients is sour jujube seeds.

Three herbal teas known for their sleep-promoting properties: apricot kernel tea, sour jujube seed tea, and silk tree bark tea. The Epoch Times

Other Methods to Promote Sleep

For individuals who experience frequent urination, for whom it may not be suitable to consume beverages or food before bedtime, other effective methods can help promote sleep.

• Warm bath: A warm bath before bedtime promotes blood circulation and relaxation, inducing sleep.

• Meditation: Meditation helps calm the nerves, stabilize emotions, and boost immunity.

• Acupuncture or acupressure: Common acupoints used to address insomnia include neiguan (P6), shenmen (HT7), zusanli (ST36), sanyinjiao (SP6), xinshu (BL15), and taichong (LR3).

*Some herbs mentioned in this article may be unfamiliar, but they are generally available in Asian supermarkets.

Note: For specific treatment plans and prescriptions, please consult a professional physician.