Tossing and turning all night, only to drag yourself through the next day exhausted? For insomnia troubles, try not to rely solely on sleeping pills. Simple yet effective natural techniques, such as acupressure massage and meditation, can make a remarkable difference.
In an interview with The Epoch Times, traditional Chinese medicine (TCM) expert Hu Naiwen shares his go-to pre-bedtime routine: a simple acupressure massage and a soothing meditation he has practiced for more than 20 years.
Spirit Gate Acupoint: Your Mind’s Off Switch
Insomniacs often suffer from a frustrating paradox—complete physical exhaustion paired with a racing mind. Hu recommends massaging the Spirit Gate (Shenmen, HT7), a renowned acupoint for quieting the mind. Located on the Heart meridian, this point helps ease anxiety, settle restless emotions, and support falling asleep. It is particularly effective for those plagued by frequent dreams, easy awakening, or light sleep.
Location: On your wrist crease, along the line where your little finger and ring finger meet.
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How to Use It: Before bed, gently press and massage the Spirit Gate acupoints on both wrists for one to two minutes each.
A 2024 review study showed that the Spirit Gate acupoint is the most commonly used acupoint for treating insomnia in older people. Another study found that acupoint massage therapy helps improve sleep quality, though it doesn’t significantly extend total sleep time.
Meditation: The Sleep Game-Changer
Beyond acupressure, pre-bedtime meditation is a powerful aid in promoting sleep. Hu and his wife have meditated faithfully for over 20 years with transformative results. Since starting, he sleeps deeply and wakes refreshed. His wife, who previously struggled with stress-related insomnia, found her mind gradually calming through meditation. She no longer feels restless at bedtime. Now she falls asleep as soon as she lies down, sleeps soundly, and wakes feeling energized.
Meditation activates the parasympathetic nervous system—the body’s “relaxation commander”—switching its tense and active daytime state into a restorative mode. It slows the heart rate, lowers blood pressure, deepens breathing, reduces anxiety, and stabilizes emotions. The body becomes primed for deep sleep.
A study published in JAMA Internal Medicine indicates that practicing mindfulness meditation for five to 20 minutes daily can dramatically improve sleep quality and daytime energy in older adults, outperforming standard sleep hygiene advice.
The 2-Minute Soothing Exercise
Another pre-bedtime relaxation technique recommended by Hu is the two-minute sleep method, also known as “sleep in the military.” Even soldiers facing high-pressure missions can fall asleep within two minutes using this method.
- Close your eyes and gently release tension from your head, face, eyes, tongue, and jaw.
- Let relaxation flow through every part of your body—from the top of your head to the tips of your toes.
- Breathe deeply, sinking into the mattress with each exhale.
- Clear your mind by imagining yourself floating on a serene lake, or by silently repeating “don’t think” for 10 seconds.
Foods That Invite Sleep
Restful sleep requires a peaceful mind and an abundance of qi (energy) and blood. Beyond acupressure and meditation, you can support sleep through proper nutrition.
Common Chinese herbal sleep-aid ingredients include:
- Semen Ziziphi spinosae (Suanzaoren): Widely used for treating insomnia, offering sedative and anti-anxiety effects while helping protect the cardiovascular system.
- Foxtail Millet (Xiao Mi): Rich in tryptophan, which promotes serotonin production to soothe emotions.
- Lotus seed extract: Provides neuropharmacological activity that helps you fall asleep faster and extend sleep duration.
Nutritionist Zhang Yi-Ting told The Epoch Times that several key nutrients in the diet can help relax the body while regulating your biological clock: tryptophan, melatonin, vitamins B6, B12, and folate, plus the minerals magnesium, calcium, and potassium.
Foods rich in these calming nutrients include the following:
Tryptophan
Tryptophan is the raw material for producing serotonin and melatonin, helping stabilize mood and promote sleep.
Sources: Milk, soy milk, eggs, tofu, nuts, sesame, fish, and whole grains
Suggestion: Pair with a small amount of carbohydrates, such as oats or sweet potatoes, to help tryptophan enter the brain
Melatonin
Melatonin directly regulates sleep rhythms, aiding sleep onset and alleviating jet lag.
Sources: Tart cherry juice, walnuts, grapes, oats, onions, and sesame
Suggestion: Drink 150 to 200 milliliters (about 5 to 7 ounces) of tart cherry juice 30 to 60 minutes before bedtime
Vitamins B6, B12, and Folate
These nutrients help convert tryptophan into serotonin and melatonin, maintaining nervous system stability.
Sources: Whole grains, chicken, fish, eggs, and dark green vegetables
Suggestion: Prepare a balanced dinner combining protein and vegetables for optimal results
Magnesium
Magnesium helps relax nerves and muscles, reducing nighttime cramps and anxiety.
Sources: Dark green vegetables, pumpkin seeds, almonds, brown rice, and bananas
Suggestion: Aim for 300 to 400 milligrams daily, incorporated into your evening meal
Calcium and Potassium
Calcium promotes melatonin synthesis, and potassium helps relax nerves and stabilize heart rhythm.
Sources: Dairy products, tofu, bananas, and dark green vegetables
Suggestion: Before bed, have a small cup of warm milk or soy milk (about 240 milliliters, or 8 ounces) paired with a banana
Foods to Avoid
Zhang warns against sleep-disrupting foods.
Though alcohol feels relaxing, it sabotages deep sleep. Sugary desserts can trigger blood-sugar spikes and lead to midnight wake-ups.
Cut caffeine after 2 p.m., including coffee, tea, and energy drinks.
For dinner, focus on protein paired with vegetables, avoiding spicy and stimulating foods.
She suggests having a small sleep-promoting snack one hour before bed, such as tart cherry juice, warm milk, a banana, or a small handful of nuts.
Daily Habits That Build Better Sleep
While paying attention to diet, Dr. Lin Chih-Hao, attending neurologist at Taiwan’s Lin Hsin Hospital, noted on NTD’s “Health 1+1” program—NTD is a sister outlet of The Epoch Times—that healthy daily habits are essential for deep sleep:
- Sync Your Body Clock: Go to bed at a fixed time each night, get plenty of sunlight during the day, and limit naps to 30 minutes or less.
- Create a Sleep-Friendly Environment: Keep the bedroom quiet, dark, and cool; use white noise—such as wind, rain, or ocean sounds—if helpful.
- Avoid Screens Before Bed: Refrain from using phones, tablets, or other electronic devices to minimize blue light interference with melatonin production.
- Exercise Regularly: Stay active during the day, but avoid intense exercise within three hours of bedtime.
- Establish a Bedtime Ritual: Unwind with consistent, calm activities every night—such as reading, taking a warm shower, meditating, massaging, or listening to soothing music—to signal to your body that it’s time to sleep.
- Track Your Patterns: Record bedtime, the number of nighttime awakenings, and the time spent in bed versus actual sleep time to identify issues and improve sleep efficiency.
Why Deep Sleep Matters for Your Brain
Building sleep-smart habits isn’t just about feeling rested—it’s essential for brain health and longevity.
A 2019 study published in Science found that sleep is the time when cerebrospinal fluid cleanses metabolic waste from the brain. During deep sleep, brain waves are slower with higher amplitude. These slow, powerful brain waves pulse like ocean tides, driving cerebrospinal fluid in and out—flushing out metabolic waste with peak efficiency.
As we age, reduced deep sleep diminishes the cerebrospinal fluid’s ability to remove waste, allowing proteins linked to Alzheimer’s disease to accumulate over time.
More recently, a February study published in BMC Public Health found that sleeping fewer than seven hours per night increases the risk of dementia by 19 percent. The research also showed that people with more regular sleep patterns have a substantially lower risk of developing dementia.
