The Chinese medicine approach to better sleep

Written By Saskia Hawkins

Easy for some and elusive for others, a quality night’s sleep is necessary for a healthy and happy life. We spend about a third of our lives asleep. Well, that’s what we hope. Studies suggest that a third of the adult population suffers from insomnia (1): : the inability to get to sleep, waking up during the night, waking up too early, or experiencing non-restorative sleep.

Sleep is quite an extraordinary process when you think about it. We go through all these different stages, from light sleep to deep sleep to REM (Rapid Eye Movement) sleep where our limb muscles become temporarily paralysed. Yet it is an essential stage of our day, allowing our mind and body to recharge and remain healthy.

Most adults need 7 to 9 hours sleep, but with modern lifestyles and the increased occurrence of insomnia, few adults get enough. If insomnia persists it can have a huge impact on your life with daytime sleepiness, lack of concentration, susceptibility to illness, anxiety and/or depression.

For those wanting to steer away from medication, especially prescribed ones that can come with their own side effects, there are several holistic solutions to support insomnia.

Understanding sleep in Chinese medicine

From a traditional Chinese medicine (TCM) point of view, the quality and amount of sleep we get is dependent on the state of our spirit/mind (Shen) which is rooted in the Heart, and our Ethereal Soul (Hun) which is rooted in the Liver. When the Yin or Blood of these organs are unsettled they can cause restlessness, insomnia and vivid dreams.

Poor sleep can be caused by many things, from worry, anxiety and stress to overwork and diet. It will also affect people in different ways and be diagnosed differently. As acupuncturists, we will always seek to find the underlying cause and treat it from the root. During your treatment, we will often ask about your:

• Bedtime routine

• Sleep patterns: do you have trouble falling asleep or do you wake up at night?

• Energy levels when you wake up and throughout the day

• Dreams and nightmares

• Emotions

• Sleeping positions

Tips for better sleep

Think of bedtime as a beautiful ritual that you need and deserve after a long day. There are a number of holistic solutions to finding better sleep and transitioning into the all-important Yin time of your day. Here are a few of my favourites things to do to wind down:

  • Bedtime routine

    The body likes regularity. In Chinese medicine it is not always about getting your 9 hours of sleep but when you get them. The golden time for sleep is 11pm to 5am.

  • Lighting

    Create soft lighting with low lights and candles. Avoid screens and phones before bed as much as possible.

  • Breathing exercise

    Place your hands on your heart. Take a deep breath in for a count of 4, hold for 4 and release on a count of 6. You can do this for a few minutes until you feel sleepy and calm.

  • Acupressure

    Wrap your right hand around your right foot, and your left hand around your left foot and massage the acupressure point Kidney 1 ‘Gushing Spring’ (see diagram below). It is a wonderfully grounding point that brings all the yang energy downward. Massage for about 30 seconds, taking some deep breaths towards your feet.

  • Practise a gentle Qi Gong routine

    Qi Gong is a gentle practice to incorporate some grounding movement into your bedtime routine. Qi Gong teacher Jeffrey Chand shares a lovely routine here.

  • Warm tea

    A small cup of herbal tea is a soothing and warming delight before bedtime. Chamomile, lavender, passionflower and oatstraw are all herbs that promote relaxation.

  • Essential oils

    Lavender and clary sage oils for example are a delicious way of relaxing. You can use a few drops on your pillow or use them to massage acupressure points (diagrams below). Here is a great article from Herbal Reality about essential oils for restful sleep.

  • Sleep position

    According to TCM views, the best sleeping position is lying on the right side, with legs slightly bent, the right arm bent and resting in front of a pillow and the left arm resting on the left thigh (2).

  • Acupuncture

    Of course! Acupuncture is earning its well-deserved recognition as an effective treatment for insomnia because it has fewer side effects than the medications prescribed for sleep and treats the root cause. Studies have also shown that acupuncture could:

    • Increase nocturnal melatonin secretion (3)

    • Reduce sympathetic (stress-related) nervous system activity (4)

    • Regulate levels of neurotransmitters (or their modulators) such as serotonin, noradrenaline and dopamine that support relaxation and reduce tension (5)

Acupressure: Kidney 1 ‘Gushing Spring’ location

Located on the sole of the foot, in a slight depression created when the foot is pointed downward, about a third of the distance between the tips of the toes and the heel.

Acupressure: Heart 7 ‘Shen Men’ location

This point is the most commonly used in studies for insomnia treatment. It is location on the wrist, just below the hand, on the edge with the pinky finger.

Resources

References:

(1) Bhaskar, S., Hemavathy, D., & Prasad, S. (2016). Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. Journal of Family Medicine and Primary Care, 5(4), 780–784. https://doi.org/10.4103/2249-4863.201153

‌(2) Maciocia, G. (2000). The practice of Chinese medicine: the treatment of diseases with acupuncture and Chinese herbs. Churchill Livingstone, Repr.

(3) Spence, D. W., Kayumov, L., Chen, A., Lowe, A., Jain, U., Katzman, M. A., Shen, J., Perelman, B., & Shapiro, C. M. (2004). Acupuncture Increases Nocturnal Melatonin Secretion and Reduces Insomnia and Anxiety: A Preliminary Report. The Journal of Neuropsychiatry and Clinical Neurosciences, 16(1), 19–28. https://doi.org/10.1176/jnp.16.1.19

‌(4) Li, Q.-Q., Shi, G.-X., Xu, Q., Wang, J., Liu, C.-Z., & Wang, L.-P. (2013). Acupuncture Effect and Central Autonomic Regulation. Evidence-Based Complementary and Alternative Medicine : ECAM, 2013. https://doi.org/10.1155/2013/267959

‌(5) Cabýoglu, M. T., Ergene, N., & Tan, U. (2006). The Mechanism of Acupuncture and Clinical Applications. International Journal of Neuroscience, 116(2), 115–125. https://doi.org/10.1080/00207450500341472

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Saskia Hawkins https://www.saskiahawkins.com
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