Too many people don't know the pleasure of long, deep, and continuous sleep. Some of us have difficulty falling asleep. Others fall asleep quickly but their sleep is disrupted, and they wake up several times during the night. Some of us wake up early and have trouble falling back asleep.
Sleep difficulties are a result of our lifestyle. We are under constant pressure to make the most of the day, to accomplish as much as possible. Often we feel guilty for "wasting" the day and not doing anything. Since on one hand "the work is great," and on the other hand we struggle to accept the fact that "the day is short," we extend the day into the night through artificial lighting, television turned on, and late night meals.
According to Chinese medicine, there is no substitute for nighttime sleep, and it is essential for the health of the body. The keyword in health is balance. The body needs to balance the intensive activity and planning of the day with a state of inactivity and dreams that express the intuitive, unplanning part of our psyche.
Since sleep problems are complex, and space is limited to cover all aspects of this topic, I will focus on a common complaint—the difficulty in reaching the coveted goal of deep and continuous sleep throughout the night. When a patient complains of disrupted sleep and many awakenings during the night, the root of the problem is usually a deep damage to the body's substances, or as the Chinese defined it, damage to the "Yin."
"Yin" (rhymes with "seen") is a Chinese concept that has no equivalent in the Hebrew language. The Chinese observed the body and identified two opposing aspects in it, dependent and complementary to each other. The first aspect they called "Yin." Yin is the material aspect of the body responsible for nourishing the body, cooling it, and moistening it. On the mental level, Yin gives us a sense of stability, mental anchor, and tranquility. If we compare our body to a motorcycle, Yin is the fuel, oil, and water that allow the motorcycle to move, maintain a balanced engine temperature, and prevent wear of parts. The second aspect of the body the Chinese called "Yang." This is the active aspect of the body, expressed in its abilities to move, breathe, digest, and bring children into the world. If we return to the motorcycle, "Yang" is the actual riding of the motorcycle.
In the Chinese conception, when one aspect of the body goes out of balance, its complementary aspect also pays a price. In our case, the body's Yin energy is damaged or the body loses "Yin," mainly as a result of an overly active lifestyle, or in Chinese terms too "Yang": strenuous work over time, excessive sexual relations, and unbalanced nutrition. If we return to the motorcycle, these actions burn the reserve supplies of fuel, oil, and water.
Someone who suffers from lack of "Yin" will suffer from restless sleep. A body without "Yin" is like an engine without "coolant." This is a body that cannot calm down and tends to be restless. In a state of Yin deficiency, the mind cannot succeed in "anchoring itself" and withdrawing into itself during the night. The body loses the ability to sleep, which is the body's main way of renewing its Yin reserves.
In a state of Yin deficiency, the body loses its regulatory ability. There is no more Yin to cool and calm the body, and as a result, the body systems begin to be overly active and restless. That is, a state of excess Yang is created. This is similar to a situation where water began to drain from the radiator tank, and then the engine begins to overheat. As a result of engine overheating, the remaining water and oil evaporate. So too in the body, the excess activity and restlessness resulting from Yin deficiency ultimately cause the consumption of more Yin. A negative cycle is created that feeds itself.
In summary, a restless and overly active ("Yang") lifestyle will damage Yin. Over time, the damage to Yin will cause the body to lose its regulatory mechanisms, and as a result it will be restless and without rest. This state of excessive restlessness, or excess Yang, will continue to consume Yin reserves and the cycle repeats. Chinese treatment will aim to balance between Yin and Yang, nourish the body with the missing Yin, and calm the mind. Simultaneously, the patient will need to change their lifestyle to reduce damage to Yin.
Tips we can adopt to improve sleep:
Avoiding stimulants and preparing the body for sleep – Anything that stimulates and increases body activity makes it difficult for us to fall asleep. Therefore, it is recommended not to spend the last hours of the day watching a tense movie or the news. It's better to calm the body by reading a book, reflecting on what we went through during the day, taking a calm walk outside with a partner or with the dog. Needless to say, coffee, tea, cola, and other sweets that raise the level of physiological activity of the body in various ways do not contribute to peaceful sleep.
Controlled eating – According to Chinese medicine, the digestive system works best in the morning hours, especially between 7 and 11 AM, and is at its lowest function during the opposite hours, that is, between 7-11 PM. Therefore, it is recommended not to burden the body with food before sleep, and it is better to finish dinner already at seven in the evening.
Foot massage – As explained above, poor sleep results from the mind's inability to anchor itself for the night. There is an acupuncture point on the sole of the foot that helps the mind calm down and reduce restlessness. If we divide the length of the sole into three parts, the point is located at the beginning of the first third, in the center of the sole, between the two mounds formed by the pads of the front part of the foot. See the attached illustration. Massaging the point for one minute before sleep will calm us before sleep. Finally, another Chinese custom recommends soaking the feet in a hot water bath for a few minutes before sleep.
Good night and sweet dreams!