TCM Tips for Fast Sleep:Choose Foods That Help You Unwind

If you’re a foreign friend struggling with insomnia, Traditional Chinese Medicine (TCM) offers simple yet powerful ways to fall asleep faster. These methods require no special equipment and fit easily into your daily routine.Here are some food therapies for you.

TCM follows the idea of “food as medicine”—the right snacks or drinks can set the stage for restful sleep. Best of all, these ingredients are easy to find in most grocery stores.

(1) Warm Milk with Lotus Seeds

• How to Make It: 1 hour before bed, heat 200ml of milk until it’s warm (don’t boil it—boiling can destroy nutrients). Add 3–5 pitted lotus seeds, simmer for 5 minutes, then drink slowly.
• Why It Works: Milk nourishes the body and eases physical tiredness (per TCM, it “strengthens the spleen and stomach”). Lotus seeds calm the mind and reduce restlessness. Together, they create a gentle, sleep-promoting effect.

(2) 1–2 Fresh Longans (or Dried Longan Tea)

• How to Enjoy: 30 minutes before bed, eat 1–2 fresh longans (they taste sweet and juicy!). If fresh longans aren’t available, steep 3–4 dried longans in hot water for 5 minutes and drink the tea.
• Why It Works: Longans (called “longan aril” in TCM) nourish the heart and blood. They’re great if you can’t sleep because you feel “run down” (from low energy or stress) or your mind won’t quiet down. Their sweet flavor makes them easy to love, too!

(3)Important Tips

1. Be consistent: These methods work best with daily practice. Don’t expect perfect sleep on the first try—give it 1–2 weeks to see results.
2. Wind down before bed: Avoid phones, laptops, or TVs 1 hour before sleep. Blue light from screens tricks your brain into thinking it’s daytime, which disrupts sleep.
3. Ask for help if needed: If insomnia lasts weeks, or if these tips don’t help, see a licensed TCM practitioner. They can create a personalized plan for your needs.