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Insomnia affects many people of all ages and it impacts our physical bodies, emotions, relationships and mental wellbeing. Incorporating Chinese medicine, biomedicine and some self-help Sleep Hygiene strategies may lead to a better night’s sleep and a happier human!
In this blog:
Signs, Symptoms and Risks
- Worsening memory and concentration
- Difficulty in managing emotions, including a depressive mood.
- Sleepiness during the daytime.
- Sleep issues during childhood and adolescent years can lead to depression during adulthood.
- Increased rates of depression, anxiety, and low self-esteem for teenagers.
How Many Hours?
The amount of sleep is different for each stage of life:
- Newborns 0-3 months have between 14 to 17 hours
- Infants 4-11 months have between 12 to 15 hours
- Toddlers 1-2 years have between 11 to 14 hours
- Preschoolers 2-5 years have between 10 to 13 hours
- School-aged children 6 to 13 years have between 9 to 11 hours
- Teenagers 14 to 17 years 8 to 10 hours
- Young adults 18 to 25 years 7 to 9 hours
- Adults 26-64 years 7-9 hours
- Older adults 65+ years 7-8 hours
Diagnoses in Chinese Medicine
- Intermittent sleeplessness, light sleeper, frequent waking with a busy mind.
- Difficulty falling asleep with agitation, restlessness (physical and mental), and dreams may disturb sleep.
- Premature waking, unable to fall back asleep, a light sleeper with many dreams.
- Premature waking, sudden waking.
- Agitated sleep with nightmares.
- Unable to get to sleep at all, feeling wide awake.
Prevalence
Infants and Children
Sleep problems are common in children and infants, with problems at bedtime and frequent waking throughout the night affecting 30 to 40% of children before they start school.
Teenagers
A report conducted by the Sleep Health Foundation Australia and VicHealth found that the average teenager had between 6.6 hours and 7.5 hours of sleep per night which was seriously impacting their mental wellbeing. The research found 66% reported at least one symptom of a sleep disorder and experienced symptoms of insomnia.
Adults
Another report commissioned by the Sleep Health Foundation of Australia found that more than half of adult Australians are suffering from at least one chronic sleep symptom which is affecting them to live a healthy and happy life. 60% of Australian adults regularly experience at least one sleep symptom, and 14.8% have symptoms that could result in a clinical diagnosis of insomnia.
Causes
Biomedical View
- Medications and drugs including asthma or blood pressure medication, caffeine, and alcohol.
- Chronic pain or painful illnesses
- Stress
- Depression
- Anxiety or worry
- Grief and loss
- Screen time less than 1 hour before bed.
- Unknown
Chinese Medical View
- Emotional stress including worry, anger and guilt.
- Overwork.
- Irregular Diet or eating that is not suited to your constitution or unbalanced diet.
- Childbirth or multiple births close together (2 years or less).
Treatments
Biomedical and Psychological Treatments
Some options include:
- Sleep Hygiene or Good Sleep Habits
- Psychological intervention with Cognitive Behavioural Therapy (CBT)
- Managing mental-emotional problems with the support of other health professionals such as a counsellor, psychologist or social worker.
- Participate in a sleep study to find out what may be causing poor sleep and to check for sleep apnoea.
- Some people use sleeping medication, however, there is a risk that if people use them regularly, they can become less effective or addictive.
- It is important if you snore loudly, gasp, stop breathing (as if holding your breath) and have excessive daytime sleepiness you consult your doctor.
Chinese Medicine
A benefit of Chinese medicine is its holistic approach. Sleep difficulties are complicated, with many contributing factors. Chinese medicine will consider all aspects of physical and emotional health and your lifestyle.
Acupuncture
Acupuncture can affect the flow of Qi, which may be obstructed causing sleep issues. It can also calm the Shen (Mind), which can help people feel relaxed, encouraging sleep. Acupuncture can help the body’s functions to work harmoniously, encouraging rest. Studies into the biochemical mechanisms of acupuncture indicate that it releases biochemicals such as serotonin, norepinephrine and dopamine among others. Acupuncture’s effects on the central nervous system; include stimulating muscle relaxation. Acupuncture can also induce changes in the parts of the brain associated with stress and illness and the parasympathetic activity associated with rest, relaxation, digestion and tissue healing.
Chinese Herbal Medicine
Steeped in thousands of years of knowledge and tradition, Chinese Herbal medicine has been used for sleep issues for many years. Herbal medicine can help address the symptoms and the underlying cause of your sleep issues, combined with acupuncture to help you get a good night’s sleep. Due to its individualised treatment, your herbal formula will be specifically selected for your needs.
Research
Acupuncture may reduce the symptoms of insomnia A 2020 Randomised Control Trial investigated electroacupuncture compared to sham acupuncture for peri-menopausal insomnia and noted that those who received acupuncture had better quality of life, significantly more sleep, and a lower number of average awakenings. A 2017 study found acupuncture treatment to be more effective than sham acupuncture for primary insomnia and the patient’s sleep quality and psychological health increased.
Chinese Herbal medicine may improve the symptoms of insomnia. A 2019 Meta-Analysis compared Chinese herbal medicine with placebos and found a significant improvement.
Shonishin (Acupressure)
Shonishin is a Japanese-style paediatric treatment. Instead of acupuncture needles, different metal tools are used to brush and tap different acupuncture points, channels or meridians. This technique is more like acupressure than acupuncture.
Chinese Body Clock
The Chinese Body Clock suggests adults fall asleep between 9 and 11 pm and wake between 5 and 7 am. This helps you regulate your Qi and balance your body’s internal organs and systems.
Help Mange Your Symptoms
- Sleep Hygiene is the key!
- Screen-free time 1 hour before bed.
- Be physically active during the day.
- Socialise with friends and family.
- Regular bedtime routine, including a consistent bedtime (even on weekends and school holidays!). Adults and teenagers aim to fall asleep between 9 and 11 pm. Eating your last meal or snack between 5 and 7 pm.
- Wake up at the same time during the week and weekends, aiming to wake up between 5 and 7 am.
- Try relaxation techniques before bed such as mindfulness, meditation, yoga or Qigong.
- Avoid stimulants such as caffeinated drinks such as coffee and tea, and high sugar drinks including soft drinks and energy drinks.
- Create a cosy and conformable sleeping environment.
- Get active during the day.
- Family time in the evening, connecting with your loved ones.
- Online apps like Sleep Ninja for teenagers App, THIS WAY UP online course, and other resources can be found at the Sleep Health Foundation.
Chinese Facial Massage – Great Before Bed
Chinese Children’s Shonishin Facial Massage
