Improve Sleep with T.C.M. & Modern Lifestyle Practices
Here are some Traditional Chinese Medicine (TCM) and modern lifestyle practices to improve sleep quality and promote restful nights:
1. Balance Yin and Yang
In TCM: Sleep issues can result from an imbalance of yin and yang, where the yang energy (active, outward energy) is too strong, disrupting the calming yin energy (restful, inward energy). To support yin, TCM recommends calming activities before bed like gentle stretching, meditation, or a warm bath to draw energy inward.
In Practice: Avoid stimulating activities and bright screens in the evening. Instead, wind down with relaxing practices like reading, journaling, or listening to soothing music.
2. Eat According to Your Body Clock
In TCM: The body’s organs follow a natural clock (see our blog ‘Align Your Circadian Rhythm with the T.C.M. Body Clock’), with the liver (vital for detox and rest) working hard between 1–3 a.m. Eating late, heavy meals can disrupt this process, so TCM suggests having a lighter dinner at least 2–3 hours before bed.
In Practice: Follow an early dinner routine, with foods easy to digest, such as steamed vegetables, fish, and warming soups. Avoid caffeine and alcohol as they can over-stimulate and reduce sleep quality.
3. Establish a Consistent Bedtime Routine
In TCM: Routines are grounding and create a yin energy flow that helps calm the mind. Winding down at the same time each evening helps regulate the body's internal clock, leading to more restful sleep.
In Practice: Choose rituals that you enjoy, like drinking herbal tea, lighting a candle, or practicing gratitude. Modern sleep science supports routines that signal the body it’s time for rest.
4. Use Acupressure and Herbs
In TCM: Certain acupressure points are thought to promote relaxation and relieve insomnia. Common points are “Yin Tang” (between the eyebrows) and “An Mian” (behind the ears), which can help ease the mind and prepare for sleep.
In Practice: Try gently pressing on these points in circular motions for 1–2 minutes before bed. Consider herbs like jujube seeds, reishi mushroom, or valerian root—widely used in TCM and modern supplements to calm the mind.
5. Embrace a “Cool Room, Warm Feet” Approach
In TCM: Keeping the feet warm supports circulation and brings a feeling of calm to the body, balancing out the cooling temperature of the room.
In Practice: Try a pair of warm socks in cooler seasons or soak your feet in warm water for 5–10 minutes before bed. Aim for a room temperature between 60–67°F (15–19°C) for optimal sleep.
6. Limit Screen Time to Support Melatonin Production
In TCM: Excessive screen use creates a build-up of yang energy, making it difficult to transition into the calming yin state. The blue light emitted by screens can also hinder melatonin production, crucial for restful sleep.
In Practice: Avoid screens at least 1–2 hours before bed, or use blue-light-blocking glasses if you need to be on a screen. Modern studies echo that blue light exposure suppresses melatonin, making it harder to fall asleep.
7. Use Aromatherapy and Herbal Teas
In TCM: Aromatherapy oils like lavender, chamomile, and sandalwood can calm the mind, supporting yin energy. Additionally, herbal teas like chamomile, passionflower, or lemon balm help ease anxiety and prepare the body for sleep.
In Practice: Use essential oils in a diffuser or drink a cup of herbal tea about an hour before bed. Both are widely recommended in modern wellness routines for reducing stress and supporting restful sleep.
These TCM-inspired and lifestyle sleep tips harmonize well with modern wellness, helping to balance your body’s natural rhythms for improved, restorative sleep.
