Are you having a good night’s sleep?
In terms of our general health and mental wellbeing, the importance of good sleep cannot be underestimated. Poor sleep affects all of us at some point in our lives, even if it is just a few disrupted nights during a difficult period of time. We can all relate to how a difficult night’s sleep affects us the following day, but if this continues in the longer term many of our body systems can be impacted.
Studies show that insomnia now affects around one third of the adult population and has become a major health problem. It is associated with cognitive impairment, cardiovascular disease, the development of psychological disorders, a compromised immune system and premature death. It is a complex condition and the mechanisms behind it are not fully understood in science. However, what is agreed is that brain activity can be altered if sleep is disrupted for more than 4 weeks. This means that if we experience a stressful event which affects our sleep for a month it can become a preconditioned response long after the stress trigger has resolved. Such cases can account for up to 20% of causes for insomnia, where no identifiable medical cause can be found. The remaining 80% result from medical conditions, mental health disorders, other sleep conditions, drug/substance misuse, or as a side effect of medications.
Given the global rise cases of insomnia is probably not a surprise that in recent times there has been a sharp rise in the use of prescription drugs. These may be helpful in the short term, but there can be an array of side effects, and individuals can become increasingly tolerant. This means higher doses need to be prescribed, and a vicious cycle prevails. The benefits of using these drugs needs to be balanced against the prevalence of these unwanted side effects, dependence and addiction, costs to the NHS and the wishes of those prescribed them. With this in mind the case has never been stronger for alternative approaches.
Despite it being prevalent in a modern day society insomnia is not a new condition, and in ancient Chinese texts it can be traced back well over 2000 years. In Chinese medicine theory sleep has a close relationship with the shen, the heart-mind. In simplistic terms poor sleep occurs when the shen is not at peace. The causes of this are varied. One common reason may be the result of too much internal heat. Many of us can relate to this, as commonly we struggle to sleep on a hot and sultry summer night. More generally if we have too much heat in the system, even when the external temperature is more moderate, then we can struggle to get a good night’s rest. Even if we fall to sleep easily, as the night goes on we may find ourselves very wakeful and restless. By the time morning arrives we do not feel well rested, refreshed or ready to face the day ahead. In contrast, when harmony prevails we find ourselves able to expend our energy during the daylight, and as night approaches we begin to slow down and relax.
Chinese wisdom suggests that we need to pay attention to various practices in order to prepare for a fulfilling sleep. Firstly, to ensure that we are not eating a meal too close to bedtime. Leaving at least 3 hours beforehand gives time for our stomach energy to digest the food it has received. Modern scientific research backs up this theory.
We also need to prepare the mind for rest. Too often these days it is easy to become distracted by TV, digital media, or by socialising late into the evening. All of these are fine in moderation, but as a regular habit they can detrimentally affect our sleeping pattern. Meditation and mindfulness can be incorporated into an evening routine. More generally, regular daily exercise can benefit our sleep in the longer term, but strenuous activity is not recommended before bedtime.
According to Chinese texts from the 7th and 8th centuries, our sleeping position is also important. Lying on our side, with our knees gently drawn upwards is recommended as a way of increasing our energies during the day. Pillow height should not be too high to ensure perfect rest. If you are following the strict tradition it may be filled with herbs to suit the individual’s condition!
Foot baths of warm water before bedtime may also assist in a good night’s sleep. This draws the heat and energy downwards, which can help calm a hyperactive mind. Your granny was also right when she advised not to sleep in a draught. The body is in rest mode at night, and as its defences are down it can leave the body vulnerable to viruses like the common cold.
Over the counter herbal preparations to help sleep are a popular choice in the Western nations. This is not without its own concerns regarding the hazards of self-medication. Chinese herbal medicine, by contrast, offers a safe and effective treatment strategy, when properly prescribed by a qualified professional. The humble ‘spina date seed’, Suan Zao Ren, is one such herb. It is well tolerated in high doses and is reported to have low toxicity. It has been used as a herbal medicine since at least the second century, first appearing in the fabulously named Divine Husbandsman Classic of Materia Medica. It is grown in the northern provinces of China, and harvested from the fruit of the jujube plant (a delicious variety of date).
Recent research published in Phytomedicine, demonstrates that Suan Zao Ren has active pharmacological components with proven sedative properties. These components are similar to, and act on the same pathways as benzodiazapines. Since 2010 it has formed part of research studies into its effect in sleep disturbance for menopause, anxiety, plus a randomised controlled trial for methadone users. This research has demonstrated its efficacy in sleep disturbance, it often performs better than the drugs against which it is compared, and without unpleasant side effects. As with all things, it’s not a one size fits all. It is therefore not recommended without seeking professional advice from a highly qualified practitioner.
Of course many people also find that acupuncture can be effective in improving sleep and the symptoms of insomnia. In fact, even those who are fortunate not to experience sleep disturbance, find that a pleasant snooze on the couch whilst having an acupuncture is a very welcome side effect of the treatment!
