In the Pacific Northwest, winter means fewer hours of daylight and longer stretches of darkness. While cozy nights and winter rains have their charm, the lack of sunlight can disrupt our natural sleep patterns and contribute to insomnia.
In the morning, sunlight helps to regulate cortisol, our body's natural "wake-up" hormone, while the sunset supports melatonin production, which is crucial for restful sleep. But when winter clouds obscure the sun, this natural rhythm is often thrown off, leaving many of us struggling to sleep well.
This is where Chinese medicine and acupuncture can help.
Winslett Carr, LAc discusses approaches, treatments, and herbal formulas designed to offer sleep support this season.
HOW CHINESE MEDICINE ADDRESSES INSOMNIA
Chinese medicine takes a holistic approach to sleep disturbances by focusing on the balance of energy, or Qi, within the body. It views insomnia as a symptom of an underlying imbalance, whether it’s excess heat, blood deficiency, or an imbalance in the body's yin and yang. Here’s how it can help:
Balancing Yin and Yang
Winter is considered a time for the body to rest and recharge, which aligns with the concept of "yin" in Chinese medicine. Yin is cooling, nourishing, and calming. Acupuncture and herbal remedies can help restore balance, calming the body’s excess yang energy that can cause restlessness.
Supporting the Kidneys
In Chinese medicine, the kidneys are closely associated with sleep. Chronic stress or exhaustion can deplete kidney energy, leading to poor sleep quality. Acupuncture and herbs that nourish the kidneys can help restore vitality and promote deeper, more restorative sleep.
Regulating the Liver
The liver, which is responsible for the smooth flow of Qi, can become stagnant due to stress and frustration. When the liver Qi is stagnant, it may manifest as restlessness or difficulty falling asleep. Acupuncture can help relieve this tension and promote relaxation.
Calming the Heart
In Chinese medicine, the heart is considered the "house of the mind" (Shen). When the heart Qi is out of balance, it can lead to insomnia, anxiety, or overactive thoughts at night. Acupuncture and Chinese herbs can help calm the mind, reduce anxiety, and promote peaceful sleep.
ACUPUNCTURE FOR INSOMNIA
Acupuncture helps by targeting specific points on the body that promote relaxation, reduce stress, and support the body’s natural rhythms. For insomnia, acupuncture typically focuses on calming the nervous system, enhancing the flow of Qi, and addressing the root causes of sleep disturbances.
Points commonly used to treat insomnia include:
Anmian (meaning "peaceful sleep"): Located behind the ear, this point is specifically for insomnia and calming the mind.
Shenmen (meaning "spirit gate"): Found on the ear, this point helps to calm the nervous system.
Heart and Kidney points: These points help harmonize the heart and kidney energies, addressing imbalances that can interfere with sleep.
More information and images of these points can be found at Medical News Today.
HERBS AND SUPPLEMENTS FOR BETTER SLEEP
In addition to acupuncture, there are several herbs and supplements that can support your sleep quality during the winter months:
An Mian Pian: A Chinese herbal formula designed to nourish the blood, which can be particularly helpful for those experiencing sleep disturbances due to blood deficiency. When the blood is well-nourished, it can calm the mind and promote more restful sleep.
Zhi Bai Di Huang Wan: This formula is used to assist with hormone imbalances that may contribute to sleep difficulties. It’s especially useful for individuals dealing with stress or hormonal shifts, helping to balance energy levels and restore restful sleep.
Tranquility Tincture: This soothing tincture helps calm the mood and promote relaxation. Ideal for those whose insomnia is triggered by anxiety, stress, or emotional restlessness, Tranquility Tincture can be an effective way to unwind before bed.
Magnesium: A well-known supplement that supports muscle relaxation and overall calmness. Magnesium can help alleviate tension in the body, making it easier to fall into a comfortable, deep sleep.
EMBRACING THE WINTER SEASON
Winter in our part of the world is one stage of the natural cycle and rhythms of our planet, so it can be helpful to lean into it. A time for slowing down, going inward, and reflecting, the darker, colder months offer us the chance to be still (which can be uncomfortable for some of us!). In Chinese Medicine terms, we aim to nourish the yin to support the rising yang as springtime inches closer.
Rest is Best — whether that’s winding down earlier in the evening or just taking a short break in the workday to enjoy a hot tea away from the screen.
Simmer and sip broths, soups and stews with strong, nourishing, and fortifying ingredients like root vegetables, ginger, garlic, leeks, shiitake mushrooms, and bitter greens.
Spend time outside when the weather permits. Bundle up (use a scarf to cover your wind gates!) and welcome the crisp, chilled air deep into your lungs and belly. Even a daily 10 minute walk around the block can offer our bodies gentle seasonal movement. As sunset gradually creeps later and later each day, add a few more minutes to your walk.
While the winter months may limit your exposure to natural sunlight, Chinese medicine offers a natural and holistic approach to restoring balance in your body and improving your sleep. Acupuncture and supportive herbs and supplements can help you reset your body’s internal clock, calm your mind, and get the restful sleep you need.
If you're struggling with insomnia this winter or you’re feeling seasonal sluggishness, we’re here for you!
Author: Winslett Carr, LAc, MSAOM. Learn more about Winslett here and check out a previous post: Decoding Decongestants: Finding the Right Over-the-Counter Relief.
