Insomnia is a common symptom among modern individuals. When it occurs frequently and severely, it is termed insomnia disorder. This condition not only disrupts the body's natural self-repair functions but also impacts daily life and work the following day. What can be done to alleviate insomnia? Dietary Approaches for Insomnia Relief 1. Consuming foods that nourish the heart and calm the mind can promote sleep.The following recipes can be referenced; regular consumption may help alleviate nighttime insomnia.
Dried Scallop and Red Date Chicken Soup Ingredients:
1 chicken, 24g dried scallops, 10 red dates, 60g lotus seeds, 3 slices ginger, salt to taste. Method:
1. Clean the chicken thoroughly, trim excess fat, pat dry, and cut into pieces.Heat oil in a pot, stir-fry ginger, add chicken pieces, remove after a moment;
2. Soak dried scallops in water until softened, remove pits from red dates, wash lotus seeds after removing cores;
3. Place all ingredients into the pot, add sufficient water, bring to a boil over high heat, then simmer on low for 3 hours. Season to taste before serving.Benefits: Strengthens the spleen and nourishes the heart, replenishes yin and enriches blood. Effectively regulates insomnia caused by physical weakness or excessive worry. Wood Ear Mushroom and Tofu Soup Ingredients: 250g soft tofu, 50g pork, 50g spinach, 1 egg, 25g lily bulbs, 15g wood ear mushrooms, 750ml clear broth, salt, soy sauce, MSG, chicken oil to taste.
Preparation:
1. Slice pork, lily bulbs, and wood ear mushrooms into thin strips; wash spinach and cut into sections.
2.Place a soup pot over high heat. Add clear broth, shredded pork, shredded lily bulb, shredded wood ear mushrooms, spinach, soy sauce, salt, and MSG. Bring to a boil, skim off any foam, then slowly pour in the beaten egg. Remove from heat, ladle into soup bowls, and finish with a drizzle of chicken oil. Benefits: Strengthens the spleen and stimulates appetite. Effectively regulates symptoms of spleen-stomach deficiency such as insomnia, poor appetite, and fatigue.Ginseng Lily Rice Porridge Ingredients: 3g ginseng 15-25g lily bulbs 50g japonica rice Rock sugar to taste Method: Grind ginseng into powder. Peel and trim lily bulbs, wash, and chop finely. Combine with rice in a clay pot. Add sufficient water and simmer over low heat until porridge forms. Stir in rock sugar after cooking.Benefits: Boosts qi, nourishes the heart, moistens the lungs, and calms the spirit. Suitable for insomnia and restlessness caused by deficiency of both qi and blood. Massage Therapy for Insomnia 2 When unable to sleep at night, localized massage can improve qi and blood circulation to promote sleep.
Waist and Kidney Rubbing Technique:
Rub palms together until warm. Place the heel and palm surface of each hand on either side of the waist, between the spinous processes of the 2nd and 4th lumbar vertebrae. Rub up and down until warmth is felt in the waist. Traditional Chinese Medicine holds that rubbing the waist strengthens kidney essence, calms the spirit, and promotes sleep.Head Massage Technique: Press the Fengchi acupoints on both sides of the head with the middle fingers for 30 seconds, then massage the Taiyang acupoints for another 30 seconds. Next, bend all fingers and apply pressure along the hairline on the same side until a sensation of soreness and fullness arises, then slowly move backward toward the crown of the head. Gentle pressure on the head helps harmonize the body's meridians, enhances the inhibitory processes in the cerebral cortex, and promotes sleep.Eyelid Separation Technique: Gently close your eyes. Place the flat surfaces of your middle and ring fingers on the inner corners of each eyelid. Separate the eyelids by stroking outward from the inner corners until your eyes feel dry or drowsiness sets in. This method induces sleepiness, promotes drowsiness, and facilitates falling asleep.
Hypnosis Therapy for Insomnia
3. Individuals struggling with nighttime insomnia can employ self-hypnosis techniques to adjust physical and mental functions and behaviors through self-suggestion.Method: Before hypnosis, change into loose clothing. Lie on your bed with arms relaxed at your sides, palms down. Keep legs slightly apart with toes pointing outward. Close your eyes and repeat the suggestion "My right arm is heavy, my right arm grows heavier, my right arm is very heavy" for 30 seconds. Then apply the same suggestion to your right foot, left arm, and left foot in sequence.Note: This technique does not induce immediate sleep. After completing the sequence, remember to take two deep breaths. Consistent practice for 1-2 weeks can improve sleep quality. Herbal Pillow Therapy for Insomnia Those struggling with nighttime wakefulness may replace their regular pillow with an herbal pillow, utilizing medicinal properties to aid sleep.Ingredients: 1000g white mustard seeds, 100g soap pods, 200g curcuma, 200g Acorus tatarinowii rhizome, 5000g dried tangerine peel, 50g star anise, 20g borneol. Preparation: Sun-dry or oven-dry all ingredients, grind into a fine powder, and fill into a pillowcase.