One common dynamic that may lead to sleep disturbances, from an acupuncture perspective, is something called yin deficiency. The concept of yin and yang is foundational in Chinese medicine. A short explanation of the concept of yin and yang is that all of life exists on a continuum between two polarities. Everything can be seen as being either more light (yang) or more dark (yin)...more hot (yang) or more cold (yin)...more active (yang) or more still (yin), etc. Health in an individual, or in nature in general, occurs when there is a relative balance between yin and yang.

When a person is yin deficient, it often means that by definition, they will have certain symptoms. Often they will feel somewhat unsettled, agitated and uneasy in themselves. In addition to having some degree of insomnia, they may also be excessively warm (especially at night), have headaches, be somewhat thirsty, and have dry skin.

How does someone get to be yin deficient? Some people’s constitution is more yin deficient by nature. Lifestyle, however, plays a huge role. Stimulants such as caffeine, sugar, and nicotine all contribute to a yin deficient state, as does not drinking enough water, overwork, and not getting enough rest.

Whether someone’s sleep disturbance is from yin deficiency or from another dynamic, acupuncture and Chinese herbs, along with certain lifestyle recommendations, can help a person to become more balanced and better able to rest.

Another tool that can be helpful in dealing with insomnia is keeping a sleep journal. For a 2-4 week period, record how long and well you sleep. In addition, record what and when you ate and drank during the day, as well as what exercise you did, and how you felt emotionally. Often times a sleep journal can clearly reveal relationships between diet, exercise, and emotional states with sleep disturbances.

One recommendation that was referenced before, deserves elaboration: the essential importance of eliminating caffeine if you are suffering from insomnia. The effects of caffeine can last up to 20 hours, so even if your having caffeine in the morning, it could still be effecting you when you go to bed at night. Besides coffee, other forms of caffeine include black and green tea, chocolate, many soft drinks, and many over-the-counter pharmaceuticals. It is recommended to gradually taper off of the caffeine products over a 2 week period to lessen withdraw symptoms.

Besides caffeine, another powerful stimulant is nicotine. Here you go: another reason to quit.

Another consideration is to make sure that your mattress and pillows are comfortable for you. If you think that your mattress may not be right for you, experiment at a mattress store to find one that feels more comfortable. You spend one third of your life in bed; it should be as close to excellent as possible. Make an investment in your health.

Often times, sleep difficulties are due in part to stress and emotional concerns. For many people, getting in bed at night is the only time they ever stop and are quiet in their lives…..and it is in that silence and stillness, that emotional upsets (that are kept at bay during the day by being busy) will emerge. If this is the case for you, then one recommendation is to begin taking 5-10 minute meditation breaks during the day and night. This will help you to relax more, and to emotionally clear and decompress before you get into bed. These breaks can also be times of meditation and/or prayer that can help to clear your mind, soothe your heart, and enrich your spiritual life. And when you get into bed with a healthy body, mind, and spirit, it is much easier to fall asleep smoothly and sleep deeply throughout the night. --

Practitioner Profile
 Jeff Millison, M.Ac., L.Ac.