According to The Standard , nutritionist Cai Yi-fang says that the pressures of modern life cause many people to experience difficulty falling asleep, shallow sleep, or frequent dreaming. Besides lifestyle adjustments, incorporating certain nutrient-rich vegetables beneficial to the nervous system may be a natural way to improve sleep.
Here are four types of juices suitable for different types of insomnia:
4 types of vegetable juices that help improve sleep quality (Photo: The Standard).
Kale juice - Suitable for people who stay up late or have irregular lifestyles.
If you frequently stay up late or have an irregular sleep schedule, kale juice is a worthwhile option to consider.
Kale contains natural melatonin along with vitamin B6, calcium, and magnesium. These components are involved in the production of serotonin and melatonin, two substances that regulate circadian rhythms and sleep.
The way is m:
- Wash 50-80g of kale thoroughly.
- Remove the tough stems, only use the leaves (if you're worried about bitterness, you can blanch them for about 10 seconds).
- Blend together 1/4 of an apple and 200ml of water.
- You can strain out the pulp or drink the entire mixture, including the fiber.
Lettuce juice - Suitable for those who overthink before bed.
For those who have trouble sleeping due to constant stress, lettuce juice can help them relax.
Lettuce contains a natural phytochemical called lactucarium, which has a calming effect on the nerves. In some countries, lettuce is even known as a sleep-aid vegetable. Additionally, its high potassium and magnesium content contributes to muscle relaxation, putting the body into a state of rest.
Making:
- Wash 80-120g of lettuce and chop it into small pieces.
- Blend with 200ml of warm water for 30-60 seconds.
- You can add a teaspoon of honey to make it easier to drink.
Celery juice - Suitable for people who sleep fitfully and wake up easily.
For those with poor sleep quality and who wake up easily, celery contains apigenin along with many antioxidants. These compounds are believed to help reduce oxidative stress and inflammation in the brain, thereby supporting the stable functioning of the nervous system.
Making:
- Wash the fresh celery thoroughly.
- Squeeze out the juice and drink it directly.
- Honey should not be added to maintain the highest antioxidant content.
Spinach stem tea - Suitable for people who are stressed or experience nighttime cramps.
People who frequently experience stress or nighttime cramps may want to try spinach stem tea. Spinach stems are rich in magnesium, calcium, and tryptophan. Magnesium helps regulate the stress response, while calcium is involved in melatonin synthesis.
Making:
- Wash about 100g of spinach stems thoroughly and cut them into pieces.
- Blanch in boiling water with a pinch of salt for about 30 seconds to reduce bitterness.
- Then steep with 200ml of hot water for 5-10 minutes.
You can add a little honey if needed.
To maximize the sleep-promoting effects of these vegetable juices, nutritionist Cai Yi-fang shares the following tips:
- Drink it 1-2 hours before bedtime. This allows the body enough time to digest and absorb the nutrients, while also reducing the need to wake up to urinate during the night.
- You should only drink about 150-200ml, avoiding drinking a lot of water close to bedtime to prevent having to wake up to go to the bathroom, which can disrupt your sleep.
- Create a good sleeping environment by dimming the lights in the room, stopping the use of phones and other electronic devices 1 hour before bedtime, and maintaining a comfortable room temperature.
Each person has different sleep needs at different stages of life. Infants and young children need much more sleep than adults and older adults. Within the same age group, sleep needs are influenced by medical , environmental, and behavioral factors.
The amount of sleep you need can also vary slightly depending on your lifestyle and activity level during the day.
According to the American Academy of Sleep Medicine and the CDC, the recommended sleep needs for each age group (every 24 hours) are:
- Infants (4-12 months): 12-16 hours, including naps.
- Toddlers (1-2 years old): 11-14 hours, including naps.
- Young children (3-5 years old): 10-13 hours, including nap time.
- School-aged children (6-12 years old): 9-12 hours.
- Teenagers (13-18 years old): 8-10 hours.
- Adults (18 years and older): 7 hours or more.
Generally, you know you've had enough sleep if you wake up feeling refreshed and can function normally throughout the day without being overcome by drowsiness or needing to take a nap.