Insomnia, this word can be a long-term and headache for many people. Especially in summer, high temperature and humidity often keep people awake at night, and long-term insomnia not only makes people feel tired during the day, affects the efficiency of work and study, but also may cause a series of negative effects on physical health. For example, chronic sleep deprivation can weaken the immune system, increase the risk of heart disease, and may even lead to memory loss and mood problems.
Faced with insomnia, many people may opt for medication as a quick solution. However, while medications can help us fall asleep in the short term, long-term dependence can bring potential side effects such as dependence, lethargic daytime, and even rebound insomnia. Therefore, it is important to find a healthier and longer-lasting way to improve sleep quality.
Here, I would like to recommend four natural "anti-insomnia" ingredients, which are considered to be the best sleep care for middle-aged and elderly people in summer. Not only can they help calm the nerves and help you sleep, but they also improve your physical condition through nutrition, so that you can stay away from the side effects of medications and enjoy a good night's sleep easily.
1. Milk (Red Date Milk Tea)
It's no coincidence that milk is the drink of choice for many people before going to bed. Tryptophan-rich milk boosts the production of serotonin, a neurotransmitter that helps regulate sleep cycles. A warm glass of milk not only relaxes your body, but it also helps you fall asleep faster. Especially for middle-aged and elderly people, milk can also supplement the calcium needed at night and protect bone health.
In addition, the vitamin D in milk adds to its sleep benefits, as vitamin D helps to improve sleep quality. Combining a glass of milk into your nighttime diet will not only give you a mild taste, but it will also give you a better night's sleep and wake up refreshed every morning.
2. Daylily (daylily scrambled eggs)
Daylily is prized for its unique calming effect. This ingredient is rich in flavonoids, which are very effective in relieving nervous tension and stress, thus helping to improve sleep quality. In summer, a light daylily soup or scrambled egg with daylily not only adds flavor to dinner, but also helps the body sleep peacefully in the heat.
Daylily is also high in potassium, which helps regulate water balance in the body and further promotes sleep. Eating daylily regularly, especially at dinner, can effectively reduce restlessness at night and help middle-aged and elderly people get a deeper and more restorative sleep.
3. Millet (yam pumpkin millet porridge)
Millet is one of the sleep cereals recommended by many dietitians. Not only is this traditional ingredient easy to digest, but it also slowly releases energy in the body to avoid nighttime fluctuations in blood sugar levels, which is a common factor in the quality of sleep. Millet porridge is an ideal dinner choice because it is both mild and provides a long-lasting feeling of fullness.
Moreover, the B vitamins in millet help calm the nervous system and reduce stress, making it an ideal bedtime food. Especially in summer, a bowl of millet porridge can bring a refreshing sensation, help the body relax, and promote rest and recovery at night.
4. Lily (Lily pear soup)
Lilies are not only beautiful flowers, but their dried bulbs are also a traditional ingredient used in Chinese medicine to treat insomnia. Lily has a good calming effect on the mind and nerves, which is very suitable for middle-aged and elderly people who have difficulty sleeping due to distraction. Lily porridge or steamed lily are good choices to help calm your mood and improve your sleep.
The many nutrients in lilies can also help regulate the internal environment and improve sleep quality. Regular consumption of lilies can improve the overall quality of life by making people sleep more soundly at night and more energetic during the day.
By incorporating these ingredients into their daily diet, middle-aged and elderly people can not only enjoy the pleasure of eating, but also significantly improve the quality of sleep. This summer, let's bring better sleep with good food!