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dequate sleeping time is an important part of healthy life. Unfortunately, today'€™s urbanites find it a challenge to get enough sleep. Traditional Chinese medicine or the right diet are said to have effective methods for dealing with this problem.

A person needs six hours of sleep to maintain a healthy life. Yet, nowadays in big cities this six-hours-of-sleep requirement cannot be easily met. '€œIt is obvious we are now living in a 24/7 society,'€ Carl Hunt, MD, director of the National Center on Sleep Disorders Research at the National Institute of Health in the US, was quoted by kompas.com as saying.

Chronic lack of sleep has been proven to be related to serious illness, including heart problems, depression, cognitive impairment, diabetes and obesity. '€œNot many people are aware of the importance of sleep. Sleeping is seen to be less related to health than exercising and diet,'€ explained Hunt.

As people think sleep is less important, they rarely consult with their doctors about their sleeping disorders and chronic lack of sleep goes untreated.

From the point of view of traditional Chinese medicine (TCM), lack of sleep may stem from tension. '€œSo the solution should be simple: there is relaxation, spa treatment, massage, meditation, or breathing practice,'€ Dr. Rachmat, a TCM specialist from Klinik Shanghai, located in Pecenongan, Jakarta, said as quoted by kompas.com

Stress and tension, he admitted, are common among busy city people. '€œWhen the body and mind are overworked and tense, spend just one hour for reflexology or other relaxation massage. Make relaxation part of a lifestyle so that body and mind can be refreshed,'€ he said.

Rachmat added that tiring physical activities rarely contribute to tension and sleep problems. '€œIt is brain activities that are not coupled with physical activities that cause sleeping disorders. It is inadvisable for a body to not sweat,'€ he cautioned.

To relieve mind fatigue, Dr. Rachmat advised taking a warm bath after work. Then there are two activities we can do. '€œSoak the feet up to the ankle in warm water. Then add hot water gradually. The water should be hot enough so that the soaked feet look reddish. Do this for 15 to 20 minutes,'€ he instructed.

After soaking the feet, we can do head stretching; this is to relax the mind and the body. '€œLook up, then move the head to the left and to the right for five minutes. If we feel bored doing this for five minutes, we can try chanting something like, '€˜The time will soon pass'€™, until we really do this for five minutes,'€ he said.

Lie down on the carpeted floor. This is still part of the head stretching technique, but with an additional arm exercise. Keep the neck and head stretched and vary the movement by bringing each arm up alternately; do this for five minutes for each arm.

The last is a stretching technique for the lower back. Stay lying on the carpeted floor. Bend the right knee, then let that knee fall to the right while the body maintains its straight posture. After that do the same to the left side. '€œThis should also be done in five minutes,'€ he said.

If the exercise does not help much, we can try facial acupressure and massage on the chu zen point, the uppermost point of the backbone, to help with the relaxation process. '€œThis point is the center of blood vessels and nerves going to the brain. Facial acupressure also helps with relaxation,'€ he said. When even this does not help, the doctor will then prescribe a special brew for sleeping disorders.

Difficulty sleeping?

Try consuming these six foods

Poor sleep quality is also likely to derive from lifestyle and eating patterns. Here are six foods that can contribute positively to our sleep quality.

Oatmeal with milk and honey

Oatmeal may already be on the breakfast menu, but why not consume oatmeal before sleeping? Oats are one food that is known to contain melatonin. High melatonin production inside the body can help a person sleep. Melatonin production suffers as we age, so we often find older people suffering from insomnia.  

To fight insomnia, consume melatonin-rich foods, such as oatmeal. For added flavor, mix half a cup of melatonin with a glass of warm milk and one teaspoonful of honey. Eat it 90 minutes before going to bed.

Banana with almond

Eating a banana is said to help with sleeping disorders. Research indicates that bananas contain potassium and magnesium, which can induce sleeping.

You can eat a banana with almonds, which are also rich in magnesium and tryptophan. Have a banana on a plate with crunched almonds. Consume this fruit 90 minutes before hitting the pillow.

Cherry juice

Cherries contain more melatonin than other foods. Research by the Journal of Medicinal Food reveals that drinking a glass of cherry juice before sleep can help deal with sleeping disorders we often suffer as we age and helps us sleep soundly. Drink a glass of cherry juice in the morning and another glass two hours before sleeping.

Rice and nuts

Nuts are rich in magnesium, folic acid, potassium, and vitamin B. These substances can help manage a person'€™s circadian rhythm. Add rice rich in glycemic to help sleep faster as it increases blood sugar in the body. This menu should be consumed four hours before bed.

Cheese and biscuits

For evening snacks, consume cheese mixed with wheat biscuits. This food can increase serotonin and melatonin levels.

Research conducted by the British Cheese Board reveals that eating cheese can lead to dream-filled sleep. The increase of the serotonin hormone can improve mood and lessen stress. This snack should be consumed 30 minutes before going to bed.

Yams and vegetables

Eating yams and green vegetables can help increase potassium in the body, thus help us sleep well. Among other green vegetables that are rich in potassium are spinach and broccoli. Eat one of these vegetables 90 minutes before turning in. (JP)