Sleep & Mind
Insomnia & Poor Sleep
Trouble falling asleep, waking at night, or vivid dreams.
⚡ Quick & easy version · 5 min
Warm Milk & Honey
Only a few things you probably already have at home.
You need
- ◆Milk (or oat milk)
- ◆Honey
Steps
- Warm a cup of milk, stir in a spoon of honey.
- Drink 30–60 min before bed.
Sour Jujube Seed Sleep Tea
You need
- ◆10–15 g sour jujube seed, lightly crushed
- ◆3 red dates, split
- ◆500 ml water
How to make it
- 1
Rinse seeds and dates.
- 2
Simmer in water for 20–30 min.
- 3
Strain and drink warm about 1 hour before bed.
Longan, Lotus Seed & Red Date Soup
You need
- ◆15 g dried longan
- ◆20 g lotus seeds (cored)
- ◆5 red dates
- ◆Rock sugar to taste
- ◆800 ml water
How to make it
- 1
Soak lotus seeds 1 hour.
- 2
Simmer everything 40 min until seeds are soft.
- 3
Sweeten and eat warm in the evening.
Best for worry, overthinking and tiredness.
Lily Bulb & Poria Congee
You need
- ◆30 g dried lily bulb
- ◆15 g poria
- ◆80 g rice
- ◆1 L water
How to make it
- 1
Soak lily bulb 30 min.
- 2
Cook all with rice on low heat ~1 hour.
- 3
Eat as a light dinner.
Helpful herbs
The TCM view
Usually a restless Shen (spirit) due to Heart and Spleen deficiency (overthinking, tired) or Liver/Heart heat (stress, irritability). Classic formula: Suan Zao Ren Tang.
Food tips
Eat / do
- Warm milk or oat drinks
- Walnuts
- Millet porridge
- Dinner before 19:00
Avoid
- Coffee and green tea after noon
- Alcohol
- Spicy late meals
- Screens in bed
Sources
- Bensky et al. – Chinese Herbal Medicine: Materia Medica (Eastland Press)
- Scheid, Bensky et al. – Chinese Herbal Medicine: Formulas & Strategies (Eastland Press)
- NCCIH – Herbs at a Glance (US National Institutes of Health)
- NCCIH – Traditional Chinese Medicine: What You Need To Know
- Memorial Sloan Kettering – About Herbs database (interactions & safety)
- Thuisarts.nl – Dutch GP advice (when to see a doctor)
⚠ Safety
- Sour jujube seed may add to the effect of sleep medication.
- Insomnia lasting over 3 weeks: see a doctor.
- Not a replacement for medical care. Ask a doctor before use if pregnant, breastfeeding or on medication.