Insomnia

Occasionally we all experience a night of poor sleep, however sometimes we fall into a pattern that prevents us from sleeping night after night. The term ‘insomnia’ includes difficulty falling asleep, failure to stay asleep, sleep disrupted by vivid dreams, and an inability to sleep at all. Insomnia can have a huge impact on everyday life causing lethargy, irritability and depression, making it impossible to function normally. Traditional Chinese Medicine (TCM) may have a calming effect on the central nervous system and be effective at treating the underlying cause of insomnia and promoting sleep. There is even an acupuncture / pressure point called ‘An Mian’ which means ‘Peaceful Sleep’.

A recent study on patients with insomnia by researchers at the Centre for Addiction and Mental Health in Toronto found acupuncture treatment to lower anxiety levels and increase sleep efficiency. More interestingly they found acupuncture to increase night time melatonin levels – the hormone controlling sleep.

TCM theory holds that the mind is closely connected energetically to the heart. If the heart is agitated the mind will be unsettled and unable to rest. Likewise if the mind is not properly anchored in the heart, sleep will be disturbed or difficult. In such cases there may be associated symptoms including palpitations, anxiety, sweating, or feelings of heat. Acupuncture treatment is aimed at calming the heart, quietening the mind and reconnecting them energetically. Once this connection is re-established normal sleep may follow.

There are several other energetic disharmonies that may be involved in cases of insomnia. A mind that worries constantly and is unable to ‘switch off’ at bed time may be associated with the spleen channel energy. This type of insomnia may also be associated with digestive disorders, and can be treated by harmonising the associated channel. Someone who dreams vividly and sleeps restlessly may suffer from a disharmony in the liver channel. This type of sleep disturbance may be accompanied by feelings of frustration, headaches, and you may notice this as more of a problem following a couple of drinks which affect the liver organ. Fear of sleeping can be associated energetically with the kidney channel and in such cases there may also be urinary  issues or a weakness in the lower back or knees.

Whatever the energetic pattern, acupuncture may balance your mind and body and help you back into a normal sleeping pattern. There are some things that you can do yourself according to TCM theory to improve your sleep. Your energy is connected to the energy around you each day and the rising and setting of the sun. When the sun sets, your energy should naturally be declining – this is therefore the appropriate time to slow down and calm your mind in preparation for sleep. The night is not naturally the time for strenuous exercise, or stimulating food or drink (such as heavy meals, spicy foods, or caffeine). Calming exercise that associates breathing with gentle stretching may however be beneficial in helping you to sleep as this gentle combination calms the nervous system. Finally, the traditional Chinese advice on the best sleeping position is lying on right side with your knees slightly bent. This allows the heart to be high so blood can circulate easily, and the stomach and duodenum free to digest food.

General advice to health you sleep

Relax your mind:

• Simple breathing exercises can help. Breath from your abdomen (not your chest), through your nose for 3 seconds, then breath out for 3 seconds, pause for 3 seconds, and then repeat again for 5-10 minutes
• Lavender oil, valerian, or other natural herbs can help
• If you really can’t get to sleep don’t stay in bed. Find something to do until you feel sleepy

Exercise regularly

• Regular exercise is a great way to improve your sleep (don’t exercise just before bed)
• Early morning is the best tiem to exercise

Create a calm bedroom environment

• Do not have TV’s, computers or stereos in the bedroom

Avoid alcohol

• A nightcap is fine but too much alcohol can result in a restless night
• Alcohol is a diuretic so can keep you up having to go tot the toilet all night
• Drinking is more likely to result in snoring, which restricts air to the lungs and disturbs sleep

Avoid Caffeine

• Caffeine is a stimulant which can stay in your system for many hours
• Avoid coffee, non-herb teas, chocolate, and cola

Watch what you eat

• A large meal just before eating will interfere with sleep
• Avoid eating after 8pm
• Spicy and fatty foods can cause heartburn which makes it difficult to fall asleep
• Foods containing tyramine, a brain stimulant, can keep you awake. Examples are bacon, cheese, ham, aubergines, pepperoni, raspberries, avocado, nuts, soy sauce, red wine. Avoid these in the evening
• If you are hungry before bed it’s better to eat something like cereal as these trigger the hormone serotonin which makes you sleepy

Set a regular bedtime and wake up time

• Create a habit of going to bed and waking up at the same time each day. This halps to anchor your body
• If you haven’t slept well resist the urge to lay in bed longer
• Remember that even after four hours of sleep the brain has gained many of the important benefits of sleep