Cultivating Quality of Life: Overcoming Insomnia with TCM
Insomnia occurs when disruptions in sleep lead to challenges in one's emotional and functional well-being. At least 10% of the global population faces insomnia that meets the criteria for a medical condition[1].
What is Insomnia?
Insomnia refers to inadequate or disrupted sleep, encompassing insufficient, poor-quality or difficulty falling or staying asleep.
While it may be a minor inconvenience for some, it can significantly disrupt the lives of others. The reasons for insomnia are diverse, and although the specific mechanism of sleeplessness is still undiscovered, it is established that insufficient sleep leads to learning and memory deficits, hindering optimal functioning in daily life[2].
Chronic insomnia characteristics
Circumstances: To be diagnosed with chronic insomnia, you must have difficulty sleeping even in the absence of situations that could make it difficult for you to fall asleep (e.g. work schedule changes, life events, etc.). This is crucial for a proper diagnosis.
Frequency: Having insomnia frequently—at least three times a week—is necessary for chronic insomnia.
Duration: 3 months or longer
Lifestyle Imbalances Causing Insomnia
Digital Overload
The pervasive presence of artificial light in our daily lives has ushered in a new era of convenience, but has also disrupted our circadian rhythms - a natural cycle in our body that governs our bodily processes including sleep. Excessive screen time, especially before bedtime, exposes us to artificial light, hindering the body's natural production of melatonin—a key hormone for regulating sleep.
Poor Dietary Habits
Diet plays a crucial role in overall well-being, and its impact extends to sleep quality. Consuming stimulants like caffeine close to bedtime, heavy meals or irregular eating patterns can disrupt the digestive system and interfere with restful sleep. Overly stimulating food like spicy and oily foods may also increase the burden of digestion and cause bloating thus affecting sleep especially if taken too close to bedtime.
Environmental Factors
The immediate surroundings, from bedroom lighting to noise levels, contribute to sleep quality. A disruptive sleep environment, characterised by excessive noise, inadequate lighting control or uncomfortable temperatures, can be a silent accomplice to insomnia.
Systemic Imbalances Causing Insomnia
Hormonal
Hormones play a pivotal role in regulating various bodily systems, encompassing digestion, metabolism, reproduction, cardiovascular functions, temperature regulation, sexuality, growth and even sleep patterns.
Excess cortisol, a hormone produced by the adrenal gland in response to stress, can significantly contribute to insomnia. When facing anxiety, work-related concerns or overwhelming responsibilities, it transcends beyond a mere mental health issue, evolving into a tangible physical problem.
Medications
Many prescription drugs might cause sleep disorders and insomnia as side effects. Blood pressure meds, anti-asthma medications and antidepressants are examples. Other medicines may cause sleepiness during the day, which can disrupt a person's sleep cycle[3].
Mental Health Disorders
Mental health conditions like anxiety, depression and bipolar disorder frequently contribute to significant sleep disruptions. Approximately 40% of those experiencing insomnia also grapple with a mental illness[4].
These conditions induce negative thoughts and mental hyperarousal, fostering sleep disturbances. Moreover, insomnia can both be triggered by and also exacerbate existing mental health issues, leading to a vicious cycle that is difficult to break. Research underscores that sleeplessness intensifies the symptoms of anxiety and mood disorders, heightening the risk of suicide in individuals dealing with depression[5].
Physical Illness and Pain
Almost any condition that causes pain while lying in bed can interfere with sleep. While in bed, bodily movements decrease and muscles that support the body in the daytime start to rest and relax. However, physical pain might impede this from happening thus leading to more stress and difficulty falling asleep.
Insomnia may also stem from complications of Type 2 diabetes. Factors such as pain from peripheral neuropathy, increased thirst, frequent urination and fluctuating blood sugar levels can result in discomfort thereby disrupting sleep.
Brain Chemical Imbalance
Neurotransmitters are chemicals that allow our body to communicate internally. They are responsible for the proper functioning of breathing, digestion, heart rate and a host of other behavioural processes. Symptoms can range from mild discomfort to severe illness if they become out of balance.
Chronic stress, a prevalent modern affliction, triggers the release of cortisol—the stress hormone that accompanies neurotransmitters. Prolonged stress elevates cortisol levels, creating a state of heightened arousal that interferes with the natural descent into tranquillity, impeding the onset of restful sleep.
Understanding Insomnia TCM Treatments
Herbal Remedies
The most commonly used herb for treating insomnia with TCM is 酸枣仁 suan zao ren (Ziziphi spinosae semen), commonly used in a formula called 酸枣仁汤 suan zao ren Decoction. Pharmacological studies indicate that its bioactive components include jujubogenin, jujuboside A and jujuboside B which enhance sleep activity by stimulating serotonin and GABA (the major inhibitory neurotransmitter in the central nervous system receptors) [6].
A consultation with a TCM physician is the recommended way to obtain herbs for consumption as the physician is able to tailor a prescription most in line with the issues you are currently experiencing.
TCM Acupuncture
Treating insomnia with TCM acupuncture involves the use of small needles on specific body points corresponding to the patient's symptoms. The duration of treatment depends on the severity of insomnia. Acute cases may be addressed in about a month while chronic insomnia may require more than one course of treatment.
In order to achieve restful sleep, melatonin, the hormone that controls the sleep-wake cycle, is essential. It has been demonstrated that TCM acupuncture affects melatonin release, which helps the body establish a regular sleep schedule and creates an atmosphere that is favourable for restful sleep[7].
Acupuncture pressure points:
KIDNEY 1 (涌泉Yong Quan - Gushing Spring)
HEART 7 (神门Shen Men - Spirit Gate)
REN 17 (膻中Dan Zhong - Chest Centre)
AN MIAN (安眠Peaceful Sleep)
PERICARDIUM 6 (内关Nei Guan - Inner Gate)
Self-help Tips
Mindfulness holds the power to anchor the mind in the present moment. For insomnia sufferers, racing thoughts about the past or future can be a significant barrier to sleep. Mindfulness meditation cultivates a non-judgmental awareness of the present, helping individuals let go of mental chatter and enter a state of mental stillness conducive to sleep.
About an hour before bedtime, treat yourself to a 20-minute foot soak in warm water (not too hot!). This simple ritual helps redirect energy from your head to your feet, easing away stress and worries from the day. For an extra boost, consider adding magnesium flakes to the water. Magnesium absorbs easily through the skin, making it a great option if your digestion is a bit slow. Magnesium works wonders for sleep by relaxing muscles and calming adrenaline.
Qi Gong, pronounced "Chee Gong," combines posture, movement, breath and mental focus to rejuvenate the body, mind and spirit. Think of it like meditation with the bonus of gentle movement, allowing for a more thorough relaxation of the body.
Engaging in a Qi Gong session before bedtime can effectively help you unwind from the day and prepare for sleep. This practice, blending gentle exercise and meditation, releases tension accumulated from work and calms your mental energy, making it easier for you to drift into a peaceful sleep.
Managing Insomnia with TCM Treatment at Common TCM
Managing insomnia with these TCM treatment methods offer a natural and effective approach to achieving better sleep. By incorporating techniques like herbal remedies, acupuncture and self-help tips, TCM can help to address the root causes of sleep disturbances and pave the way for better overall well-being and health.
If you're struggling with sleepless nights, integrating TCM treatment into your regime might be the solution you need. Embrace the holistic benefits of Chinese Medicine and take the first step towards restful and rejuvenating sleep with Common TCM!
