1. Chicken Soup for Better Sleep

Ingredients:

• ¼ whole chicken, cut into parts
• 1 tbsp cooking oil
• ½ stick cinnamon
• 1½ cardamom seeds
• ½ star anise
• 2 shallots, thinly sliced
• ¼ Bombay onion, thinly sliced
• 1 garlic clove, thinly sliced
• ½ carrot, cubed
• 1 potato, cubed
• 250ml water
• 1 tsp salt
• ¼ tsp AJI-NO-MOTO®
• 1 tbsp Chinese celery, chopped

Cooking Instructions:

1. Heat oil in a saucepan
2. Add cinnamon, cardamom, and star anise; fry until fragrant
3. Add shallot, onion, garlic; stir fry until fragrant
4. Add chicken and water; cover and simmer until half-cooked
5. Add potato and carrot; cook until tender
6. Season with salt and AJI-NO-MOTO®
7. Garnish with Chinese celery before serving

2. Coconut Chicken Soup for Sleep

Ingredients:

• 1 litre of coconut water
• 1 litre of water
• ½ chicken, cleaned and cut (approximately 600g)
• 10 Chinese red dates, halved and seeds removed
• 2 pieces of ginger, sliced
• 1 tbsp TUMIX® Chicken Stock
• 10g dried goji berries, soaked until soft

Cooking Instructions:

1. Combine coconut water and water in a pot; bring to a boil
2. Add chicken, red dates, and ginger; cover and cook for 30 minutes on medium heat
3. Skim off foam and oil during cooking
4. Season with TUMIX® Chicken Stock
5. Add goji berries; simmer for 5 minutes before serving

3. Mixed Vegetable Sleep Soup

Ingredients:

• 2 tbsp cooking oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 potato, cubed
• 1 tomato, diced
• ½ cup sweet corn kernels
• 4 cups vegetable broth
• 1 tsp salt
• ½ tsp black pepper
• 1 tbsp fresh herbs (parsley or thyme)
• 1 tsp AJI-NO-MOTO® (optional)

Cooking Instructions:

1. Heat oil in a large pot over medium heat
2. Sauté the onion and garlic until fragrant
3. Add carrots and potatoes; cook 3-4 minutes
4. Add broth; bring to a boil
5. Reduce heat; simmer 15 minutes until vegetables are tender
6. Add tomatoes and corn; cook 5 more minutes
7. Season with salt, pepper, and AJI-NO-MOTO® if using
8. Garnish with fresh herbs before serving

Budget Ingredient Sources in Singapore:

• Wet Markets: Tekka Market, Chinatown Complex, or neighbourhood wet markets for fresh vegetables, chicken, and herbs at lower prices
• NTUC FairPrice: Regular promotions on ingredients like chicken and vegetables
• Sheng Siong: Competitive prices on Chinese ingredients like red dates and goji berries
• Giant Hypermarket: Good deals on bulk items like potatoes and onions
• Redmart: Online promotions and house brands for pantry staples
• Mustafa Centre: Affordable spices and dried herbs
• Neighbourhood provision shops: Often have lower prices on local vegetables and herbs

Recommended Seasonings:

• Sleep-Enhancing: Add nutmeg, chamomile, or valerian root for extra sleep benefits
• Flavour Boosters: A small amount of sesame oil, light soy sauce, or white pepper
• Herbal Options: Fresh basil, thyme, or mint can enhance flavour profiles
• Natural Options: Replace AJI-NO-MOTO® with nutritional yeast for umami flavour
• Alternative Stock: Make your own stock from vegetable scraps or chicken bones to reduce costs and enhance nutrition

Recommended Cookware:

• Ceramic or Stainless Steel Pot: Provides even heat distribution; 3-5 litre capacity ideal
• Wooden Spoon: Gentle on pot surfaces while stirring
• Sharp Knife: For efficient vegetable and meat preparation
• Cutting Board: Preferably separate ones for meat and vegetables
• Skimming Ladle: To remove foam and excess oil
• Soup Ladle: For serving
• Storage Containers: Glass containers for storing leftover soup
• Slow Cooker: Optional but helpful for hands-off cooking

How These Soups Help Ease Insomnia:

1. Temperature Regulation: Warm soup raises body temperature slightly, and the subsequent cooling process mimics the natural temperature drop that signals your body it’s time to sleep
2. Nutritional Benefits:
   • Tryptophan in chicken converts to serotonin and melatonin, regulating sleep cycles
   • Magnesium in vegetables helps relax muscles and calm the nervous system
   • B vitamins in vegetables support the production of sleep-regulating neurotransmitters
   • Complex carbohydrates in potatoes increase serotonin availability
3. Hydration Support: Proper hydration is essential for quality sleep; soups provide fluid along with nutrients
4. Traditional Sleep Remedies:
   • Chinese red dates and goji berries are used in Traditional Chinese Medicine to calm the mind
   • Warming spices like cinnamon and cardamom have mild sedative effects
   • Roots and tubers like potatoes and carrots provide grounding energy according to Ayurvedic principles
5. Digestive Comfort: Easy-to-digest soups prevent digestive discomfort that might otherwise disturb sleep
6. Routine Establishment: The ritual of preparing and consuming soup before bed can signal to your body that it’s time to wind down
7. Stress Reduction: The comforting nature of warm soup triggers relaxation responses in the body, lowering cortisol levels that interfere with sleep

For optimal results, enjoy these soups 1-2 hours before bedtime, allowing for proper digestion while still benefiting from their sleep-enhancing properties.

Why Singaporeans Might Suffer Insomnia Due to Economic Slowdown

Economic slowdowns create unique stressors that can significantly impact sleep quality for Singaporeans. Here’s why many are experiencing insomnia during these challenging economic times:

Economic Factors Triggering Sleep Disruption

1. Job Insecurity and Employment Pressure
   • Rising layoffs across sectors, including tech, finance, and retail
   • Contract work replacing permanent positions with fewer benefits
   • Fear of becoming “overqualified but underemployed” in a competitive market
   • Pressure to constantly upskill to remain relevant
2. Financial Strain
   • High cost of living persists despite economic slowdown
   • Housing costs remain elevated despite the market cooling
   • Difficulty meeting mortgage or rent obligations
   • Rising healthcare and essential goods costs
   • Depletion of emergency savings during extended tight periods
3. Work Environment Changes
   • Increased workloads as companies operate with leaner teams
   • “Productivity paranoia”, where employees overwork to prove their value
   • Extended working hours without corresponding compensation
   • Blurred boundaries between work and personal life

Singapore-Specific Stressors

1. Cultural Expectations
   • A strong achievement culture creates pressure to maintain career success
   • Family expectations to maintain financial stability
   • Social comparisons in a highly connected society
   • “Kiasu” mentality intensifying during resource scarcity
2. Housing and Family Concerns
   • Delayed BTO (Build-To-Order) flat purchases or upgrades
   • Multi-generational responsibility for family financial welfare
   • Education expenses in a highly competitive system
   • Eldercare costs in an ageing society
3. Limited Escape Valves
   • Reduced travel options due to budget constraints
   • Cutting back on social activities that previously relieved stress
   • Less expenditure on wellness services that previously helped manage stress

The Physiological Sleep-Stress Connection

1. Stress Hormone Disruption
   • Economic anxiety triggers cortisol release, interfering with the natural sleep cycle.
   • Constant worry activates the sympathetic nervous system (“fight or flight”)
   • Difficulty “switching off” thoughts about financial security
2. Sleep-Disrupting Behaviors
   • Increased screen time looking for job opportunities or side gigs
   • Late-night budget planning or financial worry
   • Consumption of caffeine or energy drinks to maintain productivity
   • Reduced exercise due to time constraints or gym membership cuts
3. Mental Health Impact
   • Anxiety about the future is preventing relaxation necessary for sleep
   • Depressive symptoms from prolonged stress are affecting sleep quality
   • Rumination about economic decisions during intended sleep time

Uniquely Singaporean Solutions

While economic stressors are significant, Singaporeans can adopt culturally relevant approaches to improve:

• Utilising community resources like CC (Community Centre) programs for stress management
• Exploring government assistance programs for temporary financial relief
• Embracing affordable local food options that contain sleep-promoting ingredients
• Finding budget-friendly ways to incorporate traditional Chinese medicine principles for better sleep
• Creating supportive networks within HDB communities to share resources and reduce isolation

The relationship between economic stress and insomnia creates a challenging cycle – poor sleep reduces productivity and decision-making capacity, potentially worsening economic outcomes. Breaking this cycle through targeted sleep improvement, even during financial strain, can help Singaporeans better navigate economic uncertainty.

Mental Health Herbs and Their Mechanisms

https://sg.iherb.com/?gad_source=1

St. John’s Wort: Functions by potentially increasing neurotransmitters like serotonin, dopamine, and norepinephrine. This mechanism is similar to that of some conventional antidepressants but utilises natural compounds. For those struggling with mild to moderate depression due to economic stress, this may offer an accessible option.

Ashwagandha: As an adaptogen, it helps regulate the body’s stress response systems. Research suggests that it may reduce cortisol levels, the stress hormone, which can be chronically elevated in individuals facing financial uncertainty or unemployment.

Valerian: Acts on GABA receptors in the brain, similar to anti-anxiety medications but generally with milder effects. It could benefit those experiencing sleep disturbances due to financial worries.

Lavender: Contains linalool and linalyl acetate, compounds that have mild sedative effects on the nervous system. Used in aromatherapy, it can provide immediate stress relief during acute anxiety episodes.

CBD Oil: Works through the endocannabinoid system, potentially regulating mood, sleep, and stress responses. However, it’s important to note the legal restrictions in Singapore mentioned in the document.

Relevance to Economic Stress in Singapore

The current economic climate in Singapore, with tariff concerns, cost of living increases, and employment uncertainty, has created a perfect storm for mental health challenges:

1. Financial stress triggers: Unemployment or underemployment creates chronic anxiety that conventional treatments may not fully address.
2. Healthcare accessibility: Traditional mental health services can be expensive and stigmatised. Herbal remedies offer a more discreet and potentially affordable entry point.
3. Self-empowerment: During uncertain economic times, having some agency over one’s health can provide psychological benefits beyond the physiological effects of the herbs themselves.
4. Complementary approach: These treatments can supplement other coping strategies, such as job retraining, financial counselling, or community support groups.

Budget-Friendly Sourcing in Singapore

For those on tight budgets in Singapore, here are practical sourcing options:

Traditional Chinese Medicine (TCM) Shops:

• Neighbourhoods like Chinatown have affordable shops where herbs like ashwagandha and valerian can be purchased in bulk
• Places like Eu Yan Sang offer varying quality levels at different price points

Local Markets and Speciality Shops:

• Tekka Market in Little India often has herbs at lower prices than commercial outlets
• Wet markets throughout Singapore may carry herbs like lavender and chamomile

Growing Your Own:

• HDB apartment balconies or community gardens can support small herb plants
• Lavender, chamomile, and some varieties of St. John’s Wort can be grown in Singapore’s climate with proper care
• Seeds are available inexpensively at nurseries like Far East Flora or online

Online Options:

• Lazada, Shopee and Qoo10 offer competitive pricing on packaged herbal products..
• Bulk purchasing groups on social media platforms help residents share costs.

Budget-Conscious Approaches:

• Tea forms of herbs are typically less expensive than capsules or extracts
• Starting with single herbs rather than proprietary blends reduces costs
• Community herb-sharing groups exist in some neighbourhoods

Important Considerations

While seeking affordable options, it’s critical to remember:

1. Quality matters even on a budget – extremely cheap products may lack active compounds or contain contaminants
2. Proper identification is essential, especially when purchasing from markets where labelling may be limited
3. These remedies should complement, not replace, professional care for severe conditions
4. Regulations around certain herbal products (especially cannabis-derived ones) are strict, and legal compliance is essential

For those experiencing severe economic hardship, community healthcare subsidised mental health services remain an essential resource alongside any herbal approach.

Are Herbal Treatments Better for Mental Health? A Nuanced Assessment

While the document doesn’t definitively state that herbal treatments are superior to conventional approaches for mental health, I can elaborate on potential advantages that some people find appealing. However, it’s essential to approach this topic with recognitioner” de”nds o”individual circumstances.

Potential Advantages of Herbal Approaches

Natural Composition

Some people are drawn to herbal remedies because they contain compounds that exist in nature rather than being synthesised in laboratories. These plant-based substances have evolved alongside humans for thousands of years, potentially offering compatibility with our biological systems.

Gentler Side Effect Profiles

For some individuals, specific herbal treatments may produce milder side effects than pharmaceutical interventions. For example, St. John’s Wort might cause less sexual dysfunction or weight gain than some SSRIS for some patients, though it carries its own side effect risks.

Historical and Cultural Significance

Many herbal treatments originate from rich traditional medicine systems, which have accumulated centuries of observational evidence. This cultural heritage offers comfort to some users who feel a connection to ancestral wisdom and practices.

Holistic Approach

Herbal medicine often operates within a framework that considers the whole person, rather than focusing solely on individual symptoms. This philosophy may address underlying imbalances rather than simply managing surface manifestations.

Accessibility

In some contexts, herbal treatments may be more financially accessible or available without the barriers of prescriptions, appointments, and formal healthcare systems.

Empowerment and Agency

Growing, preparing, or selecting one’s own herbal remedies can provide a sense of participation in one’s own healing journey, which may have psychological benefits in itself.

Important Counterpoints

However, the document itself cautions against assuming herbal treatments are inherently better:

Are herbal remedies indeed a safer option than psychiatric drugs? Specific individuals believe herbal remedies are inherently safer than psychiatric medications and less likely to cause adverse effects. However, this notion is not always accurate in reality.

Several significant considerations include:

1. Scientific validation: Many conventional treatments have undergone rigorous clinical trials to establish efficacy and safety, while evidence for some herbal remedies remains limited.
2. Standardisation concerns: The concentration of active compounds in herbal preparations can vary significantly between batches, manufacturers, and growing conditions.
3. Interaction risks: Herbs can interact with medications, sometimes in a dangerous manner. For instance, St. John’s Wort affects how the liver processes many drugs, potentially reducing their effectiveness.
4. Appropriate matching: Severe mental health conditions often require interventions with established efficacy rates and may not respond adequately to herbal treatments alone.
5. Regulatory oversight: Pharmaceutical medications undergo stringent quality control standards that are not always present in the herbal supplement industry.

A Complementary Perspective

Rather than viewing herbal and conventional treatments as competing approaches, many mental health professionals now advocate for integrative strategies that might include:

• Using herbal remedies for mild symptoms or as adjuncts to conventional care
• Combining evidence-based psychological therapies with appropriate herbs
• Personalising treatment plans based on individual responses, preferences, and cultural backgrounds

Although herbal treatments for mental illness in Singapore may offer some potential benefits, it is essential to approach them with caution… they should not be seen as a substitute for evidence-based medical treatment and therapy.

The most effective approach is often one that thoughtfully incorporates multiple modalities under appropriate guidance, rather than assuming that any single approach is universally better.

Herbal Treatments vs. Western Psychiatry for Mental Health

Philosophical Approaches

Western Psychiatry:

• Based primarily on the biomedical model of mental illness
• Views mental health disorders primarily as biochemical imbalances or neurological dysfunctions
• Employs diagnostic categories (DSM-5/ICD-10) to classify mental disorders
• Focuses on symptom reduction and management using evidence-based protocols

Herbal Treatment Traditions:

• Often founded on holistic wellness models (balance, harmony, energy systems)
• May view mental distress as an indication of broader systemic imbalances
• Typically less focused on discrete diagnostic categories
• Aims to restore overall health and address underlying causes rather than just symptoms

Treatment Approaches

Western Psychiatry:

• Pharmaceutical interventions with precisely measured dosages
• Medications designed to target specific neurotransmitter systems
• Structured psychotherapies with established protocols (CBT, DBT, etc.)
• Treatment effects are measured by standardised assessments and scales

Herbal Treatments:

• Plant-based remedies with complex phytochemical profiles
• Often addresses multiple body systems simultaneously
• May combine herbs with lifestyle modifications and other traditional practices
• Results are often evaluated through subjective experience and holistic indicators

Scientific Validation

Western Psychiatry:

• Rigorous clinical ttrialrandomised controlled studies
• Statistical validation of efficacy compared to placebo
• Systematic monitoring of adverse effects and contraindications
• Regulatory approval processes (FDA, EMA, HSA in Singapore)
• Continual refinement through peer-reviewed research

Herbal Treatments:

• Variable levels of scientific validation depending on the herb
• Some herbs (like St. John’s Wort) have substantial clinical research
• Many traditional uses are based on centuries of observational evidence
• A growing body of research, but generally less comprehensive than pharmaceuticals
• standardisation of cross-studies, making meta-analyses challenging

Accessibility and Cost

Western Psychiatry:

• Requires professional diagnosis and prescription
• Often covered by health insurance, but can be expensive without coverage
• Regular monitoring appointments add to the overall cost
• Stigma may create psychological barriers to access

Herbal Treatments:

• Many herbs are available without prescription (with some exceptions)
• Costs vary but can be more affordable, especially when self-administered
• Less formal monitoring, potentially reducing associated healthcare costs
• May face fewer stigma barriers, allowing earlier intervention

Side Effects and Risks

Western Psychiatric Medications:

• Thoroughly documented side effect profiles
• Often include short-term effects like nausea, insomnia, or sexual dysfunction
• Some carry risks of long-term effects or dependency
• Carefully studied drug iStans
• Standardised dosing reduces variability risks

Herbal Treatments:

• Generally perceived as having milder side effects, though this isn’t always true
• Less comprehensive documentation of adverse reactions
• Variable potency based on growing conditions, preparation methods
• Potential for undisclosed or unknown interactions with medications
• Quality control issues in some markets

Integration and Personalisation

Western Psychiatry:

• Moving toward personalised approaches
• Genetic testing is beginning to inform medication selection
• Increasing recognition of cultural factors in diagnosis and treatment
• Still largely pprotocol-standardisedapproaches

Herbal Treatments:

• Trpersonalizedpersonalised to individual constitution and symptoms
• Often integrated with dietary, lifestyle, and spiritual practices
• Adaptable to cultural contexts and personal beliefs
• Flexibility in applicatistandardizationndardisation

The Singapore Context

In Singapore, specifically, Western psychiatry is well-established in major hospitals and clinics, while herbal treatments are available through traditional Chinese medicine (TCM) practitioners and retail outlets. The healthcare system is recognising the value of integrative approaches that combine elements of both traditions, particularly for addressing the mental health challenges arising from economic pressure and societal expectations.

The optimal approach for many individuals may not be choosing exclusively between these systems, but finding appropriate integration points where evidence-based conventional care can be complemented by traditional practices that resonate with personal values and cultural backgrounds.

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