Dr. Liang Lingyin of the Seletar Mall branch of Liang Yi Hospital says that insomnia is closely related to individual constitution; therefore, addressing insomnia should begin with regulating one's constitution.
In an interview with *Living Well* magazine, Dr. Liang Lingyin said that people with Qi deficiency constitution often experience fatigue, weakness, and light, dream-filled sleep due to insufficient Qi and blood nourishment of the mind. They should eat more foods that replenish Qi and blood, such as yam, codonopsis, jujubes, and lotus seeds, and supplement with gentle exercises like walking or yoga to promote blood circulation. Maintaining a regular sleep schedule and avoiding overwork are also important.
Those with Qi stagnation constitution often suffer from emotional depression, where prolonged stagnation of liver Qi transforms into heat, disturbing the mind. These individuals should focus on regulating their emotions, relaxing through activities like outdoor exercise and listening to music, maintaining a cheerful mood, and avoiding excessive stress. Those with Qi stagnation can drink chrysanthemum tea to clear liver fire and should also avoid staying up late, which can damage the liver.
Those with Yin deficiency constitution often experience symptoms such as irritability, thirst, hot palms and soles, and sleep quality affected by internal heat due to insufficient Yin fluid.
Dietary recommendations include consuming more Yin-nourishing and blood-tonifying foods such as lily bulbs, goji berries, and white fungus, while avoiding spicy and greasy foods. Moderate walking helps improve blood circulation, but strenuous exercise should be avoided to prevent further depletion of Yin fluid.
Those with damp-heat constitution suffer from excessive dampness in the body, leading to phlegm accumulation and heat, which disturbs the mind and causes heaviness, dizziness, and difficulty sleeping. Dietary recommendations include avoiding fried, sweet, and spicy foods, and consuming more Job's tears, winter melon, and mung beans. Regular exercise such as jogging and swimming can promote metabolism and help expel dampness.
It is important to note that regardless of constitution, maintaining good lifestyle habits and a regular sleep schedule are crucial for preventing and improving insomnia.
