Wellness Diet

Herbal TeaClassic

Suan Zao Ren Tea (Ziziphus Jujuba)

Suan Zao Ren 15g · Fu Ling 10g · Bai Zi Ren 8g · Water 500ml

Crush Suan Zao Ren, simmer all ingredients for 20 min. Drink warm 1 hour before bed. The jujuboside compounds act as GABA-A receptor agonists.

🔬 IMA 睡眠呼吸冥想养生: Jujuboside A shows sedative effects comparable to diazepam in animal models, without dependency risk. Confidence 7/10

Warm Porridge

Lily Bulb & Lotus Seed Porridge

Bai He 20g · Lian Zi 15g · Glutinous Rice 50g · Rock Sugar to taste

Soak lotus seeds 2hrs. Cook all ingredients in 800ml water on low heat for 40 min until creamy. Lily bulb (Bai He) clears heart-fire per TCM, reducing anxiety-driven insomnia.

🔬 IMA 好睡眠: Bai He contains steroidal saponins with demonstrated anxiolytic effects. Confidence 6/10

TeaQuick

Longan & Red Date Calming Tea

Dried Longan 8 pcs · Red Dates 5 pcs · Goji Berry 10g · Water 400ml

A 10-minute sweet brew. Longan (Gui Yuan) nourishes heart blood in TCM; red dates (Da Zao) tonify spleen Qi. Ideal for those with heart palpitations at bedtime.

🔬 IMA 睡眠呼吸冥想养生: Longan extract demonstrates neuroprotective effects and mild sedative properties. Confidence 6/10

Classic Formula

Gan Mai Da Zao Decoction

Fu Xiao Mai 30g · Da Zao 10 pcs · Gan Cao 9g · Water 600ml

Zhang Zhongjing's classic formula from Shang Han Lun (200 CE). Simmer 25 min, drink throughout the evening. Designed for "Zang Zao" — visceral restlessness with emotional volatility.

🔬 IMA 正念认知睡眠: Historical formula used for 1,800+ years. Modern trials suggest efficacy for menopausal sleep disturbance. Confidence 7/10

Night Drink

Cinnamon Turmeric Golden Milk

Milk 250ml · Turmeric 1tsp · Cinnamon stick 1 · Honey 1tsp · Black Pepper pinch

Warm milk with turmeric, cinnamon, and a pinch of black pepper (enhances curcumin absorption 2000%). The tryptophan in warm milk plus turmeric's anti-inflammatory effects promote rest.

🔬 IMA 好睡眠: Warm milk at bedtime is more than folklore — the combination of tryptophan + warmth + ritual creates a Pavlovian sleep cue. Confidence 8/10

Cooling Tea

Chrysanthemum & Goji Eye-Relax Tea

Chrysanthemum 5 flowers · Goji Berry 15g · Cassia Seed 10g · Water 400ml

Perfect for screen-tired eyes before bed. Chrysanthemum clears liver heat (TCM: excess screen time = liver yang rising). Cassia seed (Jue Ming Zi) is traditionally used for eye health.

🔬 IMA 睡眠呼吸冥想养生: Chrysanthemum contains luteolin with anti-inflammatory effects on ocular tissue. Confidence 6/10

Summer Soother

Mung Bean & Lily Bulb Sweet Soup

Mung Beans 50g · Bai He 15g · Rock Sugar · Water 800ml

A cooling dessert for hot summer nights. Mung beans clear summer-heat in TCM; lily bulb calms the spirit. Serve chilled or at room temperature — never ice-cold, which disrupts sleep digestion.

🔬 IMA 好睡眠: Cooling foods before bed in hot climates can lower core temperature, facilitating sleep onset. Confidence 7/10

Warming

Millet & Pumpkin Calming Congee

Millet 60g · Pumpkin 150g · Red Dates 5 pcs · Water 700ml

Millet is the only alkaline grain — gentle on the stomach. Combined with pumpkin's natural sweetness and red dates for blood nourishment. The perfect 6pm dinner for sensitive stomachs.

🔬 IMA 睡眠呼吸冥想养生: Millet is rich in tryptophan (202mg/100g), a precursor to serotonin and melatonin. Confidence 8/10

What Nourishes Sleep

8 Traditional Sleep-Nourishing Recipes

The Ideal Pre-Sleep Nutrition Timeline