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4 Powerful Traditional Remedies to Beat Insomnia and Enjoy Deep, Restful Sleep Naturally!

Struggling to Sleep? You’re Not Alone. Do you find yourself tossing and turning, struggling with insomnia, waking up in the middle of the night and unable to fall back asleep?

Does your mind race like a never-ending movie reel, keeping you wide awake until sunrise? The next day, you’re exhausted, irritable, and struggling to focus? You’re not alone—millions of people worldwide face the same insomnia battle every night.

Insomnia

The Reality of Insomnia

Insomnia is a global issue. In Singapore alone, studies suggest 1 in 3 adults experience poor sleep quality. Across China, an estimated 300 million people suffer from serious sleep disorders, and worldwide, insomnia is linked to chronic health risks. The World Health Organization and sleep research institutions warn that long-term sleep deprivation can lead to:

✅ Premature aging, dull skin, and hair loss
✅ Memory decline and lack of concentration
✅ Mood swings, anxiety, and irritability
✅ Increased risk of high blood pressure, stroke, and heart disease
✅ Higher chances of developing Alzheimer’s and dementia later in life

Back in 2007, the International Agency for Research on Cancer (IARC) even classified chronic sleep deprivation as a possible carcinogen (Group 2A), meaning prolonged lack of sleep may contribute to cancer development.

Many Turn to Sleeping Pills – But at What Cost?

People often resort to sleeping pills, supplements, and therapy. While some solutions help temporarily, many come with side effects like dependence, grogginess, and even hormonal disruption. But what if you could improve sleep naturally? Here are some traditional remedies and lifestyle adjustments that could help you reclaim your nights.

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🌿 Traditional Remedies for Better Sleep

  1. Herbal Foot Soak (Based on Traditional Chinese Medicine) 
    This remedy, inspired by Dr. Luo Dalun, is based on the Shaoyang Channel Theory from Shang Han Lun, an ancient Chinese medical text. It helps relieve stress, improve blood circulation, and soothe the nervous system.

How to Prepare the Herbal Foot Soak:

🔹 Ingredients:

    • Chai Hu (Bupleurum) – 6g
    • Huang Qin (Scutellaria) – 6g
    • Ban Xia (Pinellia) – 6g
    • Dang Shen (Codonopsis) – 6g
    • Gan Cao (Licorice) – 6g
    • Fu Ling (Poria) – 30g
    • Duan Long Gu (Dragon Bone) – 30g
    • Duan Mu Li (Oyster Shell) – 30g
    • Zhen Zhu Mu (Mother of Pearl) – 30g
    • Gui Zhi (Cinnamon Twig) – 6g
    • Yu Jin (Curcuma) – 6g
    • Yuan Zhi (Polygala) – 6g
    • Xiang Fu (Cyperus) – 6g
    • Sheng Di (Rehmannia) – 6g
    • He Shou Wu (Fo-Ti) – 6g

 

🔹 How to Use:

1️⃣ Boil the herbs in water for 40 minutes
2️⃣ Divide the herbal water into two portions (morning & night)
3️⃣ Mix with warm water and soak feet for 20 minutes
4️⃣ Water temperature should not be too hot—just enough to cover the feet

⚠️ Not suitable for pregnant women.

This foot soak is best for those who experience:
✅ Stress-related insomnia
✅ Anxiety, chest tightness, or frequent nightmares
✅ Dizziness, dry mouth, or poor appetite

2.The “Heart-Kidney Balance” Sleep Posture (By Master Nan Huai-Chin) 
Many cases of insomnia are caused by imbalanced energy between the heart and kidneys, leading to restless nights. Master Nan Huai-Chin, a renowned Chinese scholar, recommended a simple sleeping posture that helps restore balance:

💤 Right-side Sleeping Posture:

  • Lie on your right side
  • Place your right palm under your right ear
  • Keep your legs slightly bent

🔹 Why does this help?
👉 Your right palm (fire energy) touches your right ear (water energy), forming a balance of yin and yang
👉 This position improves blood circulation, reduces heart palpitations, and promotes deep sleep

🔹 Additional Sleep Tips:
❌ Avoid covering your head with a blanket—this can trap carbon dioxide and reduce oxygen intake, worsening sleep quality

3. Improve Sleep by Unlocking Energy Channels with Double Cross-Leg Sitting 
According to Traditional Chinese Medicine, poor sleep is often linked to blocked energy channels in the body. One way to improve circulation and calm the nervous system is by practicing cross-legged sitting (double lotus position).

✅ Benefits of Cross-Leg Sitting:

  • Opens six major meridians (Liver, Gallbladder, Kidney, Spleen, Stomach, and Bladder)
  • Boosts circulation and removes energy blockages
  • Helps with digestive health and female reproductive health

🔹 How to Practice:
1️⃣ Stretch your legs properly before sitting
2️⃣ Sit with your back straight
3️⃣ First, cross left leg under and place right leg on top
4️⃣ If you’re not flexible, start with single-leg cross (half lotus) and progress gradually

⚠️ Avoid this practice if:
❌ You are pregnant, on your period, or feeling unwell
❌ You have knee or ankle injuries

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4. Ancient Taoist Sleep Postures: Huan Yang Wo & Hun Yuan Wo

These sleep postures restore energy and help regulate qi (vital energy).

1️⃣ Huan Yang Wo (Rejuvenating Sleep Posture)
✔️ Lie on your back
✔️ Bend both knees slightly
✔️ Bring the soles of your feet together
✔️ Place both hands over your lower belly (dan tian)

 

2️⃣ Hun Yuan Wo (Cosmic Sleep Posture)
✔️ Same as Huan Yang Wo, but with fingers interlocked behind the head

💡 Best for:
✅ Elderly people
✅ Those with low energy and poor circulation

⚠️ Avoid if you have excess heat (Yin deficiency) as it can overstimulate your body.


According to Traditional Chinese Medicine, poor sleep is often linked to blocked energy channels in the body. One way to improve circulation and calm the nervous system is by practicing cross-legged sitting (double lotus position).

Looking for an experienced TCM practitioner in Singapore?

Book An Appointment

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