Sleep

Sleep is an essential part of your life. It is not only a form of rest, but a physiological function that helps your body to recharge and perform at its best the next day.

In TCM, sleep is part of the natural rhythm of Yin and Yang in the body. In the concept of Yin-Yang, Yin represents passive forces while Yang represents active forces. TCM classic The Spiritual Axis (Lingshu, 灵枢) uses the Yin-Yang concept to explain sleep in chapter 28. It is said that “when Yang is depleting and Yin is abundant, one’s eyes are closed. When Yin is depleting and Yang is predominant, one is awake.”

Sleep is also believed to be regulated by the cycle of Protective Qi (Wei Qi) and Nutritive Qi (Ying Qi). Protective Qi flows along Yang meridians for 25 rounds during the daytime and circulates through the Yin meridians for another 25 rounds at night. The cycle in the day enables the body to be active and awake, while the cycle at night enables the body to rest and recharge.

Sleep is a part of the Shen activities which function in the day and cease during the night to allow the Heart, Liver, Spleen, Lung and Kidney meridians to rest and recharge. You will be able to sleep well when the Shen is rooted and rested, but your sleep will be affected if the Shen is disturbed.

Insomnia in TCM

Insomnia is a common sleep problem characterised by having trouble falling or staying asleep. In TCM, insomnia can manifest itself as having fitful sleep, difficulty falling asleep, being a light sleeper, being unable to resume sleeping after waking up and having to wake up at a specific time every night.

When one is suffering from insomnia, it is a sign of disharmony in the Heart, Kidney, Spleen, Liver or Gallbladder system or meridians, which are inter-related with one another. Being overworked, having inadequate rest, stress, unhealthy diets, poor lifestyle habits, physical pain or illnesses could disrupt sleep and contribute to insomnia.

What Your Sleep Patterns Tell You About Your Health

In general, a difficulty in falling asleep is usually associated with an excess condition - when heat pathogens build up and disrupt the balance in the Liver or Gallbladder meridians. Waking up easily from sleep and having difficulty falling back to sleep are signs of deficiency in Blood and Qi. Dream-disturbed sleep may be associated with imbalances in the Spleen or Heart meridians.

Observe your sleep pattern and seek your physician’s consultation if your insomnia problem persists for more than two weeks.

What Dreams Tell You About Your Health?

Dreams have been studied for more than 2000 years. According to the TCM classic -- The Spiritual Axis (Lingshu, 灵枢) -- there is an imbalance of Qi when one dreams of:

• Being angry - Qi Excess in the Liver.
• Forests in the mountains – Qi Deficiency in the Liver.
• Having a large meal - Qi Deficiency in the Stomach.
• Open fields - Qi Deficiency in the Large Intestines.
• Weeping, worry, flying or being fearful - Qi Excess in the Lungs.
• Being immersed in water - Qi Deficiency in the Kidneys.

Dreams are generally due to factors such as the Deficiency of Yin and Blood, the accumulation of Heat and Phlegm in the body, and having excess stress or improper eating habits.

Ideal time to sleep

In TCM, Qi flows through 12 principal meridians within the body in a 24-hour cycle. When Qi flows through a specific principal meridian, it takes around 2 hours to vitalise and strengthen the organ system associated to that particular meridian before continuing to subsequent meridians.

The ideal time to sleep in accordance to the meridian clock is from 11pm to 5am. If your sleep is disturbed at a certain hour repeatedly, it is an indication that the paired organ system may require your attention.

Tips to Promote Sleep

• Avoid overeating during dinner.

  Eating too late, too fast or too much for dinner may cause stagnation of food, which could give rise to sleep discomfort that is accompanied by stomach bloatedness, epigastric distension or acid reflux. Avoid eating food that is difficult to digest during dinner.

• Maintain proper work-rest balance.

  Your body works in accordance with a biological clock that governs your activities and rest. An adequate amount of rest or sleep is crucial to maintaining internal harmony. It enables Jing, Shen and Qi to flow smoothly in your body and helps to recharge and enhance immunity.

• Cut down or avoid taking stimulant drinks before sleep.

  Stimulant drinks, such as coffee, tea, soda, chocolate or other forms of energy drinks should be avoided.

• Avoid greasy foods and foods that hinder peristaltic movements in the digestive system.

  These types of food are difficult to digest and would hence affect sleep quality. Avoid taking greasy foods, beans, corns, onions, bananas, broccoli, yams or potatoes at night for a better sleep.

• Limit your fluid intake during the night.

  This is to avoid disruption of your sleep due to a full bladder.

• Exercise regularly.

  Generally, an appropriate amount of exercise helps to promote Qi and Blood flow in your body. When the flow is smooth, all organ systems perform efficiently and sleep will be enhanced.

• Nourish the Heart using Chinese herbs.

  Insomnia is the manifestation of a Shen disorder. Nourishing the Heart will aid to calm the Shen. Lotus Seed (Lianzi, 莲子), Longan Fruit (Longyan, 龙眼), Biota Seed (Baiziren, 柏子仁), Lily Bulb (Baihe, 百合), Pearl Powder (Zhenzhufen, 珍珠粉), Schizandra Berry (Wuweizi, 五味子), Ganoderma Mushroom (Lingzhi, 灵芝), Jujube Seed (Suanzaoren, 酸枣仁) and Poria (Fuling, 茯苓) are some Chinese herbs that may bring benefits to the Heart.

• Go for TCM acupuncture.

  Acupuncture has long been recognised by the World Health Organisation to be a treatment for insomnia problems. It is effective in directing and regulating Qi movements. Depending on the type of disharmony, TCM physician would select specific acupoints and use stimulating hand techniques to ease insomnia problems. Herbal medication may be incorporated to achieve better results.

• Restore energy after staying up late.

  One may drink American Ginseng or Chrysanthemum tea to help restore energy after staying up late. American Ginseng helps to replenish Qi, supplement body fluids and suppress the body’s internal heat. Chrysanthemum tea helps to reduce internal heat due to a lack of sleep. It has a calming effect and is good for relieving eye ailments.

Simple Recipe to Ease Insomnia Problem

This recipe is helpful for those suffering from insomnia with symptoms such as fatigue, pale face and nails, dry hair and skin, dizziness, palpitation and numbness.

Chinese Dates & Black Fungus Soup

• Chinese Dates (Dazao, 大枣), 5 pieces
• Black Fungus (Heimu-er, 黑木耳), 15g

1. Soak all ingredients in water for half an hour until they’re softened. Stew the ingredients with water thoroughly. Consume once a day.

This recipe comes from Senior Physician Zhong Xi Ming of the Eu Yan Sang Specialist TCM Centre for Reproductive Health at Orchard Paragon.

Lethargy

Lethargy is a condition where one often feels tired, slow, low in energy, heavy in limbs, sleepy or even drowsy all the time. Some may feel lethargic easily after a heavy meal, and some may doze off during class or work.

In TCM, lethargy is believed to be a sign of underlying disharmonies in the body that requires early attention. It occurs more often among overweight people as they tend to accumulate Dampness in the body. People with weak digestive systems may also experience lethargy.

Age, diseases, drugs or medications, organ dysfunction and lifestyle habits are some of the probable factors which cause lethargy.

General Treatment Principle

In general, Chinese herbs that strengthen the Stomach and Spleen functions are Black Atractylodes (Cangzhu, 苍术), Patchouli (Huoxiang, 藿香), Eupatorium (Peilan, 佩兰), Coix Barley (Yiyiren, 薏苡仁)，Poria (Fuling, 茯苓) and Tangerine Peel (Chenpi, 陈皮).

Herbs that help remove dampness are also useful for relieving lethargy. Some examples include the White Atractylodes (Baizhu, 白术), raw Barley Sprout (Shengmaiya, 生麦芽) and Fermented Dough (Shenqu, 神曲). Other herbs that promote blood circulation are often added to the prescription to enhance effectiveness.

It is crucial to restore the natural flow of Qi when treating any disharmony in your body. In addition to Qi-tonifying herbs like Ginseng (Renshen, 人参), Astragalus Root (Huanqi, 黄芪) and Codonopsis Root (Dangshen, 党参), acupuncture or cupping are useful for promoting the smooth flow of Qi, which relieves the symptoms of lethargy.

Simple Recipe for Lethargy

This recipe is useful for those with symptoms such as fatigue, shortness of breath, weak knees and legs as well as profuse perspiration:

Qi Porridge

• Processed Astragalus (ZhihuangQi, 炙黄芪), 30- 60g
• Ginseng (Renshen, 人参), 3- 5g or Codonopsis (Dangshen,党参), 15- 30g
• Sugar (add to taste)
• Rice, 100g

1. Soak the herbs in water for half an hour. Decoct the ingredients and use the decoction to cook porridge. Consume twice a day- morning and evening.

This recipe comes from Senior Physician Zhong Xi Ming of the Eu Yan Sang Specialist TCM Centre for Reproductive Health at Orchard Paragon.

Pain Management

In TCM, pain is generally regarded as a result of Qi and Blood stagnation or deficiency. When the normal flow of Qi and Blood is blocked or retarded, discomfort or pain may be experienced.

Qi and Blood stagnation may lead to swelling, stiff and sore muscles, joint pain, headache, stomach pain, menstrual pain, chest pain or sore throat. When Qi and Blood do not flow smoothly, the affected areas will not get enough nourishment, hence leading to mild and chronic pain. The pain is usually relieved with pressure and improves with adequate rest.

General Treatment Principle

In treating pain, TCM focuses on clearing excess, resolving stagnation and nourishing deficiency.

Pain can be relieved with a combination of treatment modalities, such as acupuncture, therapeutic massage, moxibustion or herbal prescription. Acupuncture is the principal treatment modality most physicians would adopt as it is believed to be a more effective solution for pain. It promotes smooth flow of Qi and helps to restore balance. It also helps to dispel wind, relieve heat, and resolve stagnated phlegm and blood stasis.

Listed below are a few of herbs used to alleviate different types of pain:

• Epigastric or abdominal pain due to indigestion:

  Perilla Stem (Zisugeng, 紫苏梗), Cyperus (Xiangfu, 香附), Tangerine Peel (Chenpi, 陈皮), Fresh Ginger (Shengjiang, 生姜)

• Headache due to influenza:

  Peppermint (Bohe, 薄荷), Magnolia (Xinyi, 辛夷), Chrysanthemum (Juhua, 菊花) , Patchouli (Guanghuoxiang, 广藿香)

• Rheumatic condition or joint pain:

  Doubleteeth Pubescent Angelica Root (Duhuo, 独活), Chinese Clemantis Root (Weilingxian, 威灵仙)

• Menstrual pain:

  Angelica Root (Danggui, 当归), India Madder Root (Qiancao, 茜草), Argy Wormwood Leaf (Aiye, 艾叶)

• Back pain:

  Cibot Rhizome (Gouji, 狗脊), Desertliving Cistanche (Roucongrong, 肉苁蓉), Eclipta (Mohanlian, 墨旱莲)

Consult your physician to identify the underlying causes for your pain so that treatment can be administered according to your body constitution and root causes.

Tips to Manage Pain

• Treat it early

  Unresolved blockage of Qi and Blood will result in more disharmonies. Treat pain as soon as you sense it.

• Boost immunity

  External pathogenic invasion is one of the reasons for Qi and Blood stagnation, which leads to pain. Boost your immunity to protect your body from these pathogens.

• Exercise to regulate Qi and Blood flow

  Most breathing exercises, such as Taichi Qigong and yoga, are good for promoting the free flow of Qi and Blood.

• Take herbs to promote Qi and Blood circulation

  Rosewood (Jiangxiang, 降香) and Cnidium (Chuanxiong, 川芎) are herbs that promote Qi and Blood circulation; Tangerine Peel (Chenpi, 陈皮), Common Aucklandia Root (Muxiang, 木香), Tumeric (Yujin, 郁金) and Nutmeg (Roudoukou, 肉豆蔻) are some common Qi-regulating herbs; while Peach Kernel (Taoren, 桃仁), Cinnamon Bark (Rougui, 肉桂), Peony Bark (Mudanpi, 牡丹皮), Chinese Angelica (Danggui, 当归) and Safflower (Honghua, 红花) promote Blood circulation.

• Watch your diet

  Eat warm food in moderation and avoid taking too much fried and spicy foods. Indigestion may cause stagnation in our body.

• Nourish only when there is deficiency

  Identify the deficiency before you start nourishing with herbs, or consult your acupuncturist or physician.