Relief for Sleepless Nights: TCM Solutions for Insomnia
23/11/2023
Relief for Sleepless Nights: TCM Solutions for Insomnia
陈欣妮中医师
Ms Tan Xin Ni
TCM Practitioner
(Mental health)
Most people have experienced it, tossing and turning after turning off the lights, waking up tired due to endless dreams, suffering from poor sleep quality, or waking up in the middle of the night unable to fall back asleep.
No matter which scenario you find yourself in, these are all signs of insomnia. According to a report published in the Asian Journal of Medicine & Health Sciences, 9 out of 10 Malaysians have experienced varying degrees of insomnia.
Ms Tan Xin Ni points out that prolonged insomnia can lead to negative health consequences such as fatigue, memory decline, lack of focus, anxiety or depression, high blood pressure, and heart disease. Therefore, insomnia should be taken seriously and never overlooked.
How Traditional Chinese Medicine (TCM) Views Insomnia
In TCM, insomnia falls under the category of Bu Mei (不寐), historically referred to as "Mu Bu Ming" (inability to close the eyes), "Bu De Mian" (inability to sleep), or "Bu De Wo" (inability to lie down peacefully). TCM identifies two primary root causes of insomnia:
- Secondary factors: Discomfort caused by other medical conditions, such as coughing, vomiting, or abdominal fullness, which disrupts restful sleep.
- Systemic imbalance: Disharmony between Qi, blood, Yin, and Yang, preventing the body from entering a restful state.
TCM treatment primarily utilizes Chinese herbal medicine and acupuncture, complemented by dietary and lifestyle modifications to effectively improve sleep quality.
Furthermore, TCM offers several traditional home remedies and practical tips that can help reduce difficulty falling asleep and enhance overall sleep quality:
- Adjust Lifestyle Habits: Modify daily routines appropriately. Limit afternoon naps to around 30 minutes, avoid strenuous exercise before bed, drink warm milk or listen to relaxing music in the evening, and aim to go to sleep before 11:00 PM.
- Herbal Foot Bath: Before bedtime, soak your feet for 15 to 30 minutes in warm water or a decoction made with sleep-soothing Chinese herbs such as Yuan Zhi (Radix Polygalae) and Suan Zao Ren (Spina Date Seed).
Watch tutorial: How to Use Sunway TCM Herbal Foot Bath?
- Herbal Tea: Select herbal teas with spirit-calming (An Shen) properties, such as rose tea or goji berry tea, to help relax your body and mind before sleep.
- Acupressure Massage: Massage acupoints like Baihui (GV20) and Yintang (EX-HN3) to promote sleep onset.
- Baihui (GV20): Located at the apex of the head, at the midpoint of the line connecting the tops of both ears.
- Yintang (EX-HN3): Located on the forehead, directly between the inner ends of the eyebrows.
Method: Every night before bed, use the pad of your thumb to gently press and knead both points until feeling a subtle sore-distension sensation. Repeat 30 times per point.
- Combing Hair: Use a comb to brush directly from the front hairline backward toward the base of the skull, dividing the path into left, center, and right sections. Perform this 3 to 5 times daily for at least 5 minutes each session to stimulate head acupoints and improve sleep quality.
- Soothe with Herbal Sachets: Place an herbal sachet filled with sleep-promoting Chinese herbs in your bedroom or beside your pillow.
Insomnia deserves serious attention, and proactive steps should be taken early to manage and improve sleep quality. If you suffer from chronic insomnia, please consult a healthcare professional or qualified TCM practitioner for personalized advice and treatment to restore healthy sleep.
(Article by TCM Practitioner, Ms. Tan Xin Ni) Source
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