HONG KONG — For millions of modern professionals and students, the nightly struggle to fall—and stay—asleep has become an all-too-familiar ordeal. But a licensed traditional Chinese medicine practitioner and popular YouTuber is offering a drug-free alternative: three targeted herbal teas designed to address the specific underlying triggers of chronic insomnia.
In a recent video, Taiwan-based TCM influencer “77老大” (Brother 77) outlined three common culprits behind poor sleep quality—digestive disorders, emotional stress, and yin deficiency—and paired each with a simple, homemade remedy. His approach has resonated with viewers seeking natural solutions as Hong Kong’s fast-paced lifestyle takes a toll on rest.
The Hidden Health Costs of Poor Sleep
According to the practitioner, insufficient deep sleep does more than leave you groggy. It can lead to cardiovascular problems, hormonal imbalances, mood instability, and premature skin aging. Worse, it suppresses leptin, the hormone that regulates appetite, increasing the risk of weight gain. “Every day, long hours of work or study exhaust both body and mind,” 77老大 explained. “Deep sleep is our only chance to recover—but many of us never reach that stage.”
Root Cause 1: Digestive Troubles
The first major insomnia trigger identified is gastrointestinal distress. A diet high in salt, oil, and late-night snacking can cause belching, bloating, and acid reflux, all of which interfere with rest.
Herbal remedy: Stomach-Soothing Sleep Tea (養胃助眠茶)
This blend helps calm digestive issues like bloating and belching. Simmer the following in 500ml of water for 10 minutes:
- Hawthorn berry (山楂) – 10g
- Barley sprout (麥芽) – 5g
- Solomon’s seal (玉竹) – 3g
- Medicated leaven (神曲) – 3g
- Licorice (甘草) – 1g
- Rock sugar (to taste)
Root Cause 2: Emotional Stress
Workplace pressure, academic anxiety, and daily frustrations can leave the mind racing at bedtime. This “emotional insomnia” often involves irritability and a restless, shallow sleep.
Herbal remedy: Licorice-Wheat-Jujube Tea (甘麥大棗茶)
A classic formula for soothing a troubled heart. Boil these ingredients in 500ml of water for 10 minutes:
- Licorice (甘草) – 3g
- Wheat (小麥) – 10g
- Jujube dates (大棗) – 2 pieces
This tea is traditionally used to relieve melancholy and promote calmness before bed.
Root Cause 3: Yin Deficiency
When the body lacks essential fluids and blood, symptoms like hot palms and soles, thirst, dark urine, and lower back soreness may appear. This “deficiency heat” can keep the mind overactive at night.
Herbal remedy: Yin-Nourishing Calm Tea (養陰除煩茶)
Designed to clear internal heat and calm the spirit. Simmer these ingredients in 600ml of water for 10 minutes:
- Sour jujube seed (酸棗仁) – 6g
- Rehmannia root (生地) – 6g
- Licorice (甘草) – 3g
- Anemarrhena root (知母) – 3g
- Poria mushroom (茯苓) – 3g
This tea aims to restore inner coolness, ease nervous tension, and support deep sleep.
A Growing Movement Away from Pills
77老大, who holds a TCM license in Taiwan, emphasizes that these remedies are not quick fixes but tools to address the root cause. His advice arrives as Hong Kong’s sleep crisis worsens: a 2023 survey by the Hong Kong Sleep Society found that over 60% of adults report insufficient sleep, with many turning to over-the-counter sleep aids.
For those interested in trying these teas, consistency is key. The practitioner recommends drinking a warm cup about one hour before bedtime, combined with good sleep hygiene—avoiding screens, keeping a regular schedule, and managing stress.
What’s Next?
As awareness grows about the dangers of chronic sleep deprivation, natural remedies like these offer a promising bridge between traditional wisdom and modern wellness. For readers, the first step is identifying which pattern matches their own symptoms. You can watch 77老大’s full video on his YouTube channel for more details, including preparation demonstrations.
Disclaimer: This information is for educational purposes only. Consult a qualified healthcare professional before starting any herbal regimen, especially if you are pregnant, nursing, or taking medication.