Evidence supporting the use of: Rice
For the health condition: Insomnia
Synopsis
Source of validity: Traditional
Rating (out of 5): 2
Rice has been traditionally used in some cultures to support sleep and manage insomnia. In particular, traditional Eastern medicine systems, such as Traditional Chinese Medicine (TCM), have recommended rice or rice-based porridge (congee) at night, as it is considered easy to digest and mildly sedative. The calming effects are often attributed to the gentle rise in blood sugar after consuming rice, which may facilitate the production of serotonin and melatonin—hormones involved in regulating sleep. White rice, especially, has a high glycemic index (GI), and some small-scale studies suggest that foods with a higher GI consumed a few hours before bedtime might reduce the time it takes to fall asleep. For instance, a 2007 study published in the American Journal of Clinical Nutrition found that high-GI rice eaten four hours before bedtime reduced sleep onset latency compared to low-GI meals.
However, this evidence is limited and not sufficient to strongly support rice as a treatment for insomnia. Most recommendations for rice are based on cultural practices and anecdotal reports rather than rigorous scientific trials. While rice may have a mild, indirect benefit for sleep due to its carbohydrate content, it is not considered a primary therapeutic agent for insomnia in modern medicine. More research is needed before rice can be recommended as a reliable treatment for sleep disorders.
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Agrimonia pilosa
Albizia
Alpha lactalbumin
alpha-terpineol
amber
amino acids
anamu
anemarrhena asphodeloides
Anemone
Angelica
anise
apigenin
Aralia
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ashwagandha
aster root
atractylone
Baikal Skullcap
balsam
banyan
bayleaf
benegut perilla (proprietary)
betony
big quaking grass
black cumin
black seed
blackboard tree
blackthorn
Borassus aethiopum
borassus palm
brahmi
Bupleurum
cactus
calamus
calcium
Calea zacatechichi
California poppy
cannabidiol
cannabinol
Capitate Valerian
carry me seed
Carthamus
cassia bark
catnip
Centella asiatica
Centella triterpenes
chamomile
cherimoya
cherry
Chinese salvia root
Chinese silkvine
chrysanthemum
cinnamon
citron
Clary sage
Clerodendrum indicum
Clerodendrum trichotomum
Coptis chinensis
corktree
Corydalis
cowslip
Cyathula
Cymbopogon martini
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dragonhead
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soursop
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