?1. Practice martial arts or qigong to induce sleep.
Exercises 30–40 minutes before bedtime help promote sleep, but avoid overexertion. A short, pleasant, and calm activity like walking in the evening helps facilitate sleep. 2. Massage and acupressure to induce sleep. Gently massage chest, abdomen, limbs, etc., before bedtime to relax the body and quickly fall asleep. Rubbing the Yongquan point dozens of times is also beneficial. Covering ears with both hands and tapping the back of the head with fingers ten times also aids sleep.
Second, food-based sleep induction methods.
1. Drink a glass of warm milk before sleep to fall asleep faster. 2. Vinegar-induced sleep. Mix one tablespoon of vinegar with a glass of warm water and drink slowly, close eyes calmly—soon you’ll fall into sweet slumber. 3. Bread-induced sleep. Eat two slices of bread to induce sleep. 4. Millet porridge-induced sleep. Cook millet with water into porridge and consume before bedtime—it quickly induces drowsiness and deep sleep. 5. Fruit-induced sleep. Eating fruits like apples, bananas, oranges, pears about an hour before bedtime helps sleep; alternatively, cut oranges or apples in half and place beside your pillow—the released fragrance has strong calming effect on nerves. 6. Sugar water-induced sleep. When feeling restless, drinking a cup of sugar water helps. 7. Peanut butter-induced sleep. Eat two teaspoons of peanut butter before bedtime to aid sleep.
Third, avoidance of stimulants to induce sleep.
1. Calm mind to induce sleep. Maintain harmonious relationships with others; avoid worry, anger, or frustration one hour before bedtime. Avoid watching sports events, thrilling TV shows, or movies before sleep; instead, recall happy memories—this makes falling asleep easiest. 2. Music-induced sleep. Listening to lullabies like Mozart’s, Mendelssohn’s “Midsummer Night’s Dream,” or classical pieces such as “Spring River Moonlight Night” and “Moonlight Reflection on Second Spring” helps induce sleep. Beverage and lighting-induced sleep. Avoid coffee and alcohol before sleep—even though alcohol may induce sleep, it often causes intermittent awakenings or rebound insomnia; avoid strong tea or coffee drinks before bedtime; drinking a small glass of diluted salt water and turning on a low-wattage red light helps promote restful sleep.
Fourth, sleep posture and direction-induced sleep. For those with mental tension or emotional excitement making sleep difficult, try lying flat on your back.
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