Diet that can help you sleep better?

In Traditional Chinese Medicine (TCM), dietary suggestions for improving sleep focus on balancing Yin and Yang, supporting organ health (especially the Heart, Liver, Spleen, and Kidneys), and harmonizing Qi (energy). Foods are chosen for their energetic properties, flavors, and effects on specific organ systems. Below are TCM-based dietary suggestions to promote better sleep:

1. Nourish Yin and Calm Yang

Insomnia is often linked to insufficient Yin, which fails to anchor Yang energy at night. Eating foods that nourish Yin helps calm the mind and promote rest.

• Yin-nourishing foods:

  • Black sesame seeds

  • Spinach

  • Seaweed

  • Pears

  • Lotus seeds

  • Goji berries

  • Almonds

2. Support the Heart and Calm the Shen (Spirit)

In TCM, the Heart houses the Shen, or spirit. Disturbed Shen can cause restlessness and poor sleep. Foods that nourish Heart blood and calm Shen are recommended.

• Heart-calming foods:

  • Red dates (jujube)

  • Longan fruit

  • Walnuts

  • Lotus root

  • Mushrooms (e.g., reishi)

3. Strengthen the Spleen to Prevent Dampness

The Spleen is responsible for digestion and energy production. Weak Spleen Qi can lead to phlegm or dampness, which disturbs the mind. Warm, easy-to-digest foods are ideal.

• Spleen-supporting foods:

  • Sweet potatoes

  • Pumpkin

  • Millet

  • Rice congee

  • Ginger (in small amounts)

4. Soothe the Liver and Relieve Stagnation

Emotional stress often affects the Liver, leading to Qi stagnation and difficulty sleeping. Liver-soothing foods help ease stress and promote relaxation.

• Liver-soothing foods:

  • Green leafy vegetables

  • Chrysanthemum tea

  • Mint tea

  • Celery

5. Support Kidney Yin

The Kidneys store essence and are closely linked to the body's Yin energy. Strengthening Kidney Yin can help with insomnia, particularly in older adults or those experiencing night sweats.

• Kidney-supporting foods:

  • Black beans

  • Black rice

  • Mulberries

  • Bone broth

6. Avoid Foods That Generate Heat or Dampness

Heat and dampness disrupt sleep by overstimulating the body or causing restlessness.

• Limit or avoid:

  • Spicy foods

  • Alcohol

  • Caffeine

  • Fried or greasy foods

  • Sugary snacks