Sleep requirements can be determined by waking up feeling refreshed. If sleep intake falls short of needs, we accumulate a sleep debt, potentially requiring extra naps, earlier bedtimes, or catch-up sleep. However, catching up on sleep should only be a short-term measure, as it can disrupt normal sleep rhythms. Methods to Calm the Mind and Aid Sleep—Dietary Approaches Traditional Chinese Medicine: Six Recommended Sleep-Promoting Soups>Longan and Lotus Seed Soup:
Boil 2 ounces each of longan and lotus seeds into a soup. This nourishes the heart, calms the spirit, strengthens the spleen, and tonifies the kidneys. It is most suitable for middle-aged and elderly individuals, as well as those with chronic insomnia.
Sour Jujube Seed Decoction:
Crush 3 grams of sour jujube seeds, decoct in water, and consume one hour before bedtime each night.Jujube seeds inhibit the central nervous system, providing consistent sedative effects. They are highly effective for restlessness and palpitations caused by blood deficiency. Calm Mind Soup: Boil 3 grams each of longan flesh and Sichuan salvia root in 2 bowls of water until reduced to half a bowl. Consume 30 minutes before bedtime. This achieves a calming effect, particularly beneficial for insomnia caused by heart blood deficiency.
Calm Spirit Decoction:
Steam 5 grams of raw lily bulbs until tender. Mix with one egg yolk in 200ml water. Add a small amount of rock sugar, bring to a boil, then stir in 50ml of cooled boiled water. Drink one hour before bedtime.
Three-Ingredient Sleep-Inducing Decoction:
Decoct 3 grams of jujube seeds, 1 gram each of ophiopogon and polygala in 500 ml of water until reduced to 50 ml. Take before bedtime. All three herbs possess calming, tranquilizing, and sedative properties; combined, they enhance sleep induction.
Heart-Nourishing Porridge:
Take 35g of Codonopsis, 10 pitted red dates, 10g each of Ophiopogon and Poria. Simmer in 2000ml of water until reduced to 500ml. Strain, then cook with washed rice and water. Add brown sugar after the rice is cooked. This porridge is notably effective for those experiencing rapid heartbeat, forgetfulness, insomnia, and frequent dreams.
The above outlines methods to calm the mind and aid sleep. Friends prone to insomnia may effectively improve sleep quality by incorporating these foods into their diet.