Sweet Dreams

Some thoughts on Sleep

Oh, that sweet descent into the restful dreamland of the night. Those immaterial hours of unconscious rest that cleanse the body and mind and prepare us for a new day.

Except for when they don’t. For those who have trouble falling asleep or staying asleep or finding restful sleep that energizes them for the next day, bedtime can be an anxiety provoking moment.

I’ll skip over all the reasons sleep is important, because we already know and there’s a bazillion articles about that. And I’ll briefly mention the importance of “sleep hygiene” - no screens an hour or so before bedtime, eating a good dinner, doing some ritual (like journaling or reading a book that’s not too suspenseful) before bed… we’ve heard these too.

Photo by Kate Stone Matheson

I’d like to to focus on what we’re most likely to be unfamiliar with, in this case the Patterns of Disharmony associated with Insomnia in Chinese Medicine. It’s been a while since I’ve done a deep dive into a topic like this, but I’ve been working with a lot of folks with insomnia lately and it’s been so rewarding to hear about how they’re finally sleeping well after so long, so I thought I’d share a bit about it with everyone.

First, a brief reminder, in Chinese Medicine we don’t treat the disease.

(Dramatic Gasp!)

Instead, we treat the “root pattern” causing the disease. So what are some of the “root patterns” that can cause Insomnia?

1. Liver Qi Stagnation, stagnant Heat, Fire

2. Heart Fire

3. Heart Blood Deficiency

4. Heart and Kidney Yin Deficiency

5. Stomach Disharmony

6. Phlegm Heat

7. Heart Blood and Spleen Qi Deficiency

8. Liver Yin and Blood Deficiency

9. Heart and Gallbladder Deficiency

   Don't worry, this isn't a textbook, I'll only discuss one as an example :-)

   Now, I must note that language here is a bit tricky. Some of this may sounds like it was translated from Chinese or something (ha! go figure). Does Heart Fire mean your heart is on fire? Not exactly. Does “Heart Blood Deficiency” mean that your heart is anemic? Would it show up on a Western blood test? No, it’s more of a metaphor. Allow me to explain.

   Feel into your chest. And now specifically into your heart. (Take a deep breath while you're at it). Notice if it feels airy and light or full and heavy or somewhere in between. Does it feel tight? Slack? Spacious? Are you able to "land" in your heart, or is there "no ground"?

   Now, take a deep breath into your belly. Invite yourself more into your body. Feel your feet on the floor, if you're sitting feel your bottom in the chair, notice how your head is crooked over reading on this screen. Adjust your body as needed to make yourself more comfortable. Now, invite into your heart warm, earthy, full-bodied blood. Even if you don't think you can, give it a try. Take another deep breath. Does anything feel different?

   We can "tonify and nourish" the "heart blood" with a simple visualization practice like this. It's not quite as robust an intervention as acupuncture or herbal medicine, but it's still an intervention.

   In the paradigm of Chinese Medicine, in order to fall asleep we need to be able to settle into our hearts. And in case you’re wondering (but please don’t try to diagnose yourself), other symptoms of Heart Blood Deficiency include Heart Palpitations (when you feel your heart beat), Dizziness, and Cold Hands and Feet. (I know I told you not to self-diagnose, but if you don’t have any of those symptoms but have insomnia, you likely have a different patter of disharmony causing your insomnia).

   Of course, that's just one of nine patterns of disharmony each with its own set of acupuncture points, visualizations, lifestyle modifications, and herbal medicines.

   An example of an herbal formula we may introduce for someone with insomnia caused by heart blood deficiency is Suan Zao Ren Tang.

   This formula has been used for centuries (imagine that! hundreds of years) to address sleep issues, particularly when they are caused by stress, restlessness, or overthinking.

   In modern terms, Suan Zao Ren Tang works by calming the nervous system, promoting relaxation, and nourishing your body to make it easier to fall asleep and stay asleep. It's a gentle formula, and many people notice improvements in their sleep quality after consistent use.

   What’s in Suan Zao Ren Tang?

   This formula contains five main herbs, each contributing to a balanced effect:

   1. Suan Zao Ren (Ziziphus jujuba):

      • Function: The primary ingredient, it nourishes and calms the nervous system, helping reduce anxiety and promote restful sleep.

      • Scientific Insight: Research shows Suan Zao Ren has sedative and anti-anxiety effects, likely due to its impact on GABA (a calming neurotransmitter) receptors.

   2. Fu Ling (Poria cocos):

      • Function: Supports digestion and calms the mind, which is helpful if worry or overthinking keeps you awake.

      • Scientific Insight: Studies suggest Fu Ling has adaptogenic properties, supporting mental clarity and reducing stress.

   3. Zhi Mu (Anemarrhena asphodeloides):

      • Function: Clears heat and soothes irritability, helping balance the formula’s warming properties.

      • Scientific Insight: Zhi Mu has been studied for its cooling and anti-inflammatory properties, which may promote relaxation.

   4. Chuan Xiong (Ligusticum chuanxiong):

      • Function: Improves circulation and helps relieve tension, particularly in the head and neck area.

      • Scientific Insight: It’s been linked to improved blood flow and calming effects, which can reduce restlessness.

   5. Gan Cao (Glycyrrhiza uralensis):

      • Function: Harmonizes the other herbs in the formula and provides a gentle soothing effect.

      • Scientific Insight: Gan Cao has anti-inflammatory, stress-reducing, and cortisol regulating properties.

      Yum!

      All of this is to say, there are lots of resources out there for better sleep, plenty of podcasts, and sleep centers, and "hacks" and supplements. Sometimes it's difficult to separate the wheat from the chaff. It can be tricky to know what's useful advice and whats merely grift.

      If you've been having difficulty sleeping, Chinese medicine has a lot of tools that you may not be aware of. So reach out and let's talk.

      And if you already sleep, well, maybe now you'll appreciate it that much more...

      Sweet Dreams!

      Noah