What Women Eat to Help Sleep

Moderate consumption of foods such as millet, bananas, milk, walnuts, and sour jujube kernels by women can help with sleep. They can also take medications such as Anshen Bu Nao Ye, Zaoren Anshen Capsules, Wuling Capsules, Tianmeng Oral Liquid, and Baile Mian Capsules according to medical advice. It is recommended to seek medical attention promptly, use medication reasonably under the guidance of a doctor, and adjust lifestyle habits accordingly.

1. Food

1. Xiaomi

Xiaomi is rich in tryptophan, an amino acid that can promote the secretion of serotonin in the brain, help alleviate anxiety, and induce sleep. Millet Congee is easy to digest. Eating it two hours before sleep can avoid gastrointestinal burden, which is suitable for insomnia women with weak spleen and stomach.

2. Bananas

Bananas contain magnesium and vitamin B6, which can relax muscles and nerves and regulate melatonin secretion. Its natural sugar can slowly release energy to prevent early awakening caused by night hypoglycemia, but diabetes patients need to control their intake.

3. Milk

Whey protein and calcium in milk have a sedative effect, and warm milk can trigger drowsiness through temperature regulation. Lactose intolerant individuals can choose low lactose yogurt as a substitute to avoid bloating caused by excessive consumption before bedtime.

4. Walnuts

Walnuts contain omega-3 fatty acids and melatonin precursors, which can regulate circadian rhythms. Take 2-3 capsules a day. Excessive fat intake may affect digestion. It is recommended to grind and add oatmeal Congee.

5. Ziziphus jujuba seeds

Ziziphus jujuba seeds are traditional calming ingredients, and their saponin components can inhibit central nervous system excitability. 10 grams of sour jujube kernels can be boiled in water with Poria cocos for drinking. People with weak and cold constitution should avoid long-term use alone.

2. Medication

1. Anshen Bu Nao Ye

is suitable for insomnia of the heart and spleen deficiency type, containing ingredients such as deer antler and Polygonum multiflorum, which can improve symptoms such as shallow sleep and easy awakening from multiple dreams. Do not use during the period of cold and fever, and avoid eating spicy and stimulating foods during medication.

2. Zaoren Anshen Capsules

have the effect of soothing the liver and relieving depression, targeting the difficulty of falling asleep caused by liver stagnation and fire. Mild stomach discomfort may occur, and patients with chronic gastritis should take it after meals and avoid using it together with sedatives.

3. Wuling Capsule

is a natural preparation extracted from Wuling mushroom powder, suitable for sleep disorders accompanied by anxiety. Slow onset requires continuous use for at least two weeks, and emotional stability should be maintained during the medication period.

4. Sweet Dream Oral Liquid

contains nourishing herbs such as Acanthopanax senticosus and Polygonatum sibiricum, which have a good effect on insomnia caused by hot flashes and night sweats in menopausal women. Patients with diabetes should choose sugar free dosage form, which may cause dry mouth reaction after taking.

5. Baile Mian Capsules

are used for insomnia of yin deficiency and fire hyperactivity type, which can alleviate symptoms of restlessness, palpitations, and dry mouth at night. During the medication period, it is necessary to avoid staying up late and engaging in vigorous exercise. For those with a damp and hot constitution, it is recommended to use a combination of anti dampness drugs. Improving sleep requires comprehensive conditioning. In addition to diet and medication, it is recommended to maintain a bedroom temperature of 20-24 degrees Celsius and choose blackout curtains to reduce light interference. One hour before bedtime, you can meditate for 15 minutes or soak your feet in warm water, avoiding the use of electronic devices. Maintain aerobic exercise at least 3 times a week, but avoid vigorous exercise within 3 hours before bedtime. When long-term insomnia is accompanied by low mood or physical symptoms, it is necessary to seek timely evaluation at a psychiatric or neurology department.