Have you ever felt depressed due to difficulty falling asleep, or have you finally fallen asleep but didn't sleep soundly, waking up repeatedly? Sleep problems have always been a global health issue, and although there is no universal solution, people around the world have found the most suitable sleep aid method for themselves. Now let's take a look together, maybe it will help improve your sleep quality. China uses hot water to soak feet. If you enjoy doing spa or foot therapy, you may want to try this method. This custom before falling asleep originates from traditional Chinese medicine, which is a good way to relax. It can soothe the tired body and mind and benefit from hot water immersion therapy. All you need is a bathtub or foot wash basin, which can be mixed with different soothing ingredients in hot water, such as bath salt, lavender or rose essential oil, fruit peels, and certain herbs (such as mugwort). According to traditional Chinese medicine, these ingredients can reduce the amount of "qi" in the brain. A slightly higher temperature can pull the "qi" down from the head and have a calming effect. Soaking feet in hot water can relax the limbic system and send a "relaxation" signal to the brain and body, preparing for sleep. Chinese medicine uses sour jujube kernels to soothe the brain and emotions, promote relaxation and deep sleep. Suanzaoren contains two chemicals, saponins and flavonoids, which can inhibit stress and promote relaxation. These two chemicals also help prolong sleep time. Specifically, flavonoids can prolong the duration of slow wave sleep. Slow wave sleep is the most energetic part of sleep. It is related to memory and learning, and the lack of this sleep can lead to a decrease in daytime function and alertness, and waking up feeling disoriented. A randomized clinical trial conducted by nursing experts at the Awaz Judishapur Medical University in Iran required 106 postmenopausal women to take 250 milligrams of sour jujube kernel capsules orally twice a day for 21 consecutive days. The results showed that compared with the control group, taking sour jujube kernels significantly improved their sleep quality. In traditional Indian medicine (Ayurveda), Indian ginseng (also known as South African drunken eggplant) has been used as an important sleep aid herb for thousands of years. It is used to alleviate stress and anxiety, and supports the treatment of symptoms related to mental health. A randomized, double-blind, placebo-controlled study conducted by sleep physicians from the International Sleep Science Institute of India required 150 healthy adults to take 120 milligrams of Indian ginseng daily for 6 consecutive weeks. The results showed that this therapy shortened the time to fall asleep, improved sleep quality, reduced non restorative sleep time, and improved quality of life. A systematic review and meta-analysis conducted by family medicine experts at the Malaysian University of Science found that Indian ginseng has a significant effect on improving sleep quality, especially for patients with insomnia. It can also alleviate anxiety and improve mental alertness. However, more security data is needed to determine its potential side effects. Health scientists from the University of Murdoch in Australia have found that taking Indian ginseng can alleviate anxiety and lower morning cortisol levels compared to placebo. Cortisol is a substance produced by the hypothalamic pituitary adrenal axis (HPA)
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Source：gmw.cn
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