According to survey data from the Taiwan Society of Sleep Medicine, approximately one in every five people in Taiwan experiences insomnia. Many individuals live under prolonged psychological stress, resulting in an imbalance among stress, sleep, and lifestyle. The Huangdi Neijing (Yellow Emperor's Inner Canon) states: "When yang qi is exhausted, one sleeps; when yin qi is exhausted, one awakens." This concept suggests that the transition between sleep and wakefulness is fundamentally governed by the dynamic balance of yin and yang.
From the perspective of Traditional Chinese Medicine (TCM), sleep is a process in which yang qi enters and is contained within yin. During the day, yang qi is active and dominant, whereas at night it should retreat inward and be stored within yin to facilitate restful sleep. When the balance between yin and yang is disrupted, yang qi remains excessively active at bedtime and fails to enter yin. This condition, known as "yang failing to enter yin," may correspond to heightened sympathetic nervous system activity, preventing both the body and mind from fully relaxing and resulting in difficulty falling asleep.
Soothing the Liver, Nourishing the Blood, and Calming the Mind
Chronic insomnia is often associated with prolonged stress, which may impair the TCM functions of the liver, including the regulation of qi flow (liver governs dispersion and dredging) and the nourishing of the mind through liver blood. Excessive stress can lead to liver qi stagnation, which may transform into internal heat and disturb the mind, causing insomnia. Alternatively, insufficient blood nourishment may fail to adequately support mental tranquility, resulting in poor sleep.
Several traditional Chinese herbs are commonly used to address these conditions. Albizia Bark (He Huan Pi) and Rose Flower (Mei Gui Hua) may help soothe liver qi stagnation, relieve stress, and calm the mind. Sour Jujube Seed (Suan Zao Ren) and Lily Bulb (Bai He) are often used to nourish the heart and calm the spirit, thereby improving sleep quality.
In addition, applying gentle pressure to the Shenmen (HT7) acupoint, located on the little-finger side of the wrist crease, may help calm the mind, reduce sympathetic nervous system overactivity, and alleviate insomnia.
Aligning with Natural Rhythms and Maintaining Lifestyle Balance
TCM emphasizes the importance of "following the rhythms of nature" and maintaining balance in daily life to support healthy sleep. According to the concept of the Zi Wu Liu Zhu (Meridian Circadian Clock), it is recommended to go to bed before 11:00 PM (the beginning of the Zi hour). During this period, qi and blood are believed to circulate through the Gallbladder and Liver meridians, representing the time when yin energy is at its peak and yang energy begins to emerge.
Staying awake beyond this time may allow yang activity to increase, which can stimulate the sympathetic nervous system and make it more difficult to fall asleep. Additional recommendations for promoting healthy sleep include obtaining adequate sunlight exposure during the daytime, limiting the consumption of coffee and caffeinated tea in the evening, avoiding electronic devices for at least one hour before bedtime, and ensuring that the bedroom is dark, quiet, and maintained at a comfortable temperature.
By cultivating harmony between yin and yang and maintaining a balanced lifestyle, individuals may improve sleep quality and support overall physical and mental well-being.
