How are you sleeping? Chinese Medicine for insomnia

In our fast-paced world filled with stressors and technological distractions, achieving a good night's sleep has become an elusive goal for many. Traditional Acupuncture has stood the test of time, providing a holistic approach to addressing sleep disorders and insomnia is something I treat regularly in my clinic with success.

Chinese Medicine diagnosis for insomnia – finding the root cause

Chinese Medicine seeks to find the root cause of a health concern so that an issue is less likely to return. Your Acupuncturist will ask you a lot of details about your sleep; if you struggle to fall asleep or if you fall asleep OK and then wake up throughout the night. In Chinese Medicine this brings us to different diagnostic conclusions.

Lifestyle and work factors such as diet, stress and mental-emotional health (trauma, grief, sadness, unresolved anger) are also important to understand as they play a significant role in the balance of Qi (vital energy) in the body.

We will look at your tongue and examine your pulse to create a personalised diagnosis and treatment plan. For chronic insomnia, weekly treatments will be recommended and once balance starts to be restored and your sleep improves, treatments can be less frequent.

How Acupuncture Assists Insomnia – The Science

1.     Calming the Body & Mind: Acupuncture stimulates the release of endorphins, the body's natural painkillers, and promotes a sense of relaxation. By targeting specific points associated with stress reduction, acupuncture helps calm the nervous system, making it easier for clients to unwind and prepare for sleep.

2.     Regulating Circadian Rhythms: Traditional Acupuncture aims to regulate the body's internal clock, known as the circadian rhythm. By addressing imbalances in energy flow, acupuncture synchronises the body's natural sleep-wake cycle, promoting a more consistent and restorative pattern of sleep.

3.     Balancing Yin and Yang: Traditional Chinese medicine views sleep disturbances as an imbalance between Yin and Yang energies. Acupuncture seeks to restore this equilibrium, fostering harmony between the opposing forces and promoting a state of balance conducive to sound sleep.

The Chinese Clock

An interesting aspect of Chinese Medicine diagnosis is the Chinese Clock.

The Chinese Organ Clock is a concept in Traditional Chinese medicine that assigns specific times of the day to different meridians and corresponding organs in the body, with each organ system reaching its peak energy at a specific time.

In the context of insomnia, understanding the Chinese Organ Clock may provide additional insights into the potential reasons for sleep disturbances and help guide therapeutic interventions. Here is a breakdown of the Chinese Organ Clock and its relevance to insomnia:

11:00 PM - 1:00 AM (Gallbladder Meridian):

This is a time when the body should be in a state of deep rest. Difficulty falling asleep or waking during this time could be related to an imbalance in the Gallbladder meridian or unresolved emotional issues.

1:00 AM - 3:00 AM (Liver Meridian):

In TCM, the Liver is connected to the smooth flow of Qi and blood. Sleep disruptions during this period might be linked to Liver imbalances or unresolved anger and frustration.

3:00 AM - 5:00 AM (Lung Meridian):

Issues during this period may be related to imbalances in the Lung meridian or unresolved grief and sadness.

5:00 AM - 7:00 AM (Large Intestine Meridian):

Insomnia during this time might be linked to imbalances in the Large Intestine meridian or issues related to letting go, both physically and emotionally.

Acupuncture & Lifestyle

Traditional Chinese Medicine is as much about what you do in your daily life as well as your Acupuncture treatments to rebalance the body’s systems.

1. Maintain a Consistent Sleep Schedule:

Go to bed (ideally around 10 pm) and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.

2. Seek Natural Light Exposure:

Get outside as early as you can in the morning as exposure to natural light helps regulate sleep hormones

3. Create a Relaxing Bedtime Routine:

Establish calming pre-sleep rituals to signal to your body that it's time to wind down. This can include activities such as reading a book, taking a warm bath, or practising relaxation techniques like a guided meditation with an app such as Calm.

4. Limit Exposure to Screens Before Bed:

The blue light emitted from screens interferes with the production of the sleep hormone melatonin. Reduce exposure to electronic devices with screens (phones, tablets, computers) at least two hours before bedtime. Setting up a ‘Do not disturb’ in your phone settings can help with this

5. Create a Comfortable Sleep Environment:

Ensure your bedroom is conducive to sleep by maintaining a cool, dark, and quiet environment. Invest in a comfortable mattress and pillows, and consider blackout curtains or an eye mask to minimise outside light.

6. Be Mindful of Diet:

Avoid heavy meals close to bedtime. Caffeine should be avoided after midday. Opt for a light snack if you're hungry before bed.

7. Avoid exercise close to bedtime:

Try to complete intense workouts a few hours before bedtime. Regular exercise can promote better sleep, but intense activities close to bedtime may have the opposite effect.

8. Manage Stress:

Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Managing stress during the day can positively impact your ability to relax at night.

9. Limit Naps:

If you need to nap, keep it short (15-20 minutes) and avoid napping late in the day.

10. Limit Fluid Intake Before Bed:

Reduce the consumption of liquids close to bedtime to minimise the likelihood of waking up during the night for bathroom trips.