Ways to support your sleep

Sleep is something I am passionate about speaking about and treating. I know first hand how sleep deprivation can affect every aspect of our life ; it affects our mental - emotional health, our physical health, capacity to work and relationships. It is painful to not sleep a wink or only get a few hours sleep and be expected to function when in reality your mind is foggy, your wired and tired at the same time and there is little capacity for stress. Below I have written a little about understanding sleep from a Chinese Medicine perspective and how to facilitate a good night sleep.

Chinese Medicine is based on the relationship between Yin and Yang. The concept is not only used as a framework to treat disease within the body but it is also reflected in the cycles of nature. Yang and Yin are opposing forces but they both need each other. We cannot have night without day and vice versa. Yang is related to the day and Yin is related to the night. Yang energy is at its peak at 12pm and Yin is at its peak at 12am.

So how does this relate to sleep? During the daytime, ideally our Yang Qi is more active then Yin. We are active, and engaging in the world and then as the night comes, our energy goes inward and Yin is dominant so that we can rest and restore. When Yang Qi is in ‘excess’ and does not descend or if there is not enough Yin to anchor down the Yang energy, it results in a racing mind and an overstimulated nervous system. This causes our sleep to be disturbed; we may have difficulty falling asleep or waking up throughout the night.

So if we experience sleep issues, what can we do about it? From a Chinese Medicine perspective we want to nourish the Yin energy and bring down the Yang energy. I have a list below of ways that will facilitate better sleep.

1. Time of going to sleep - the best time to go to sleep at is 10pm, Yin is coming to its peak so our body can restore and repair after the days activities. If we are awake when Yin is dominant, we are not in alignment with the cycles of nature.

   
   

2. As much as possible have a routine of when you go to bed and when you wake up. Our body loves routine.

   
   

3. Refrain from eating late at night, ideally before 7pm. If we eat late at night, our body’s energy is digesting our food instead of in a state of restoration.

   
   

4. Manage anxiety and stress throughout the day. If we are in an activated state all day, we cannot expect our body to suddenly transition into sleep. We need to lower stress/anxiety levels by managing our thoughts and calming our nervous system throughout the day.

   
   

5. Compassion and acceptance - being wide awake at night is not fun and the effects it has on our waking hours is real. But we can not force sleep, someone said it is like trying to smooth water. It doesn’t work and it makes it more agitated. Focus on relaxation and trusting you will be able to manage whatever comes the following day.

   
   

6. Acupuncture and massage - acupuncture and massage are well known for helping the body regulate the nervous system so that it can go into a state of relaxation. There are many points an acupuncturist can use to support sleep and calm an overactive mind. And massage is great at releasing tension in the muscles. Difficulty sleeping is a body-mind issue.

   
   

7. Nourish your Yin energy - Yin is cooling, moistening, still. We can integrate Yin activities into our life through gentle exercise, meditation, being present in nature and doing things that bring us relaxation such as painting, knitting, reading, cuddling our pet.

   
   

If you are having sleep issues, I would be happy to help you. Along with lifestyle, acupuncture can be a great help in supporting the body in getting the sleep it needs.