Sleep disorders can be pretty anxiety-causing and unhealthy overall. Check out the latest reports about the matter and some dietary/lifestyle therapy.
The high importance of getting a good sleep
Many of us don’t realize the importance of a good night’s sleep until we start experiencing sleep deprivation. Inadequate sleep can reduce our cognitive abilities, impact our mood, and even cause weight gain and premature skin aging.
If sleep deprivation persists, it can weaken our immune system, making us more vulnerable to conditions like dementia and cardiovascular diseases.
Instead of using potentially harmful sleeping pills, traditional Chinese medicine offers herbal and acupuncture treatments to address sleep disorders effectively and safely. This article highlights various natural remedies and dietary therapies that can help improve sleep disorders.
Sleep disorder types
There are five main types of sleep disorders.
1. Difficulty to fall asleep
If you or your loved ones have trouble falling asleep within 30 minutes after going to bed and closing your eyes, or if it takes you more than an hour to fall asleep, it can be a frustrating experience.
It’s important to recognize that this may be a form of insomnia, which can be worsened if you find yourself restless and unable to sleep for hours. In such cases, it’s recommended to get up and move around to relieve tension before attempting to sleep again. Remember, you’re not alone in this experience and there are steps you can take to improve your sleep quality.
2. Nighttime awakenings
Individuals with this particular sleep disorder typically wake up several times throughout the night and require more than 30 minutes to return to sleep each time. In regular circumstances, the amount of times one wakes up during the night should not surpass two.
3. Chronic shallow sleep
Some individuals with a sleep disorder have no difficulty falling asleep, but they experience long periods of shallow sleep with brief moments of deep sleep, which leads to poor quality of sleep.
Even after sleeping for seven to eight hours, they wake up feeling tired. Those who suffer from allergies often have nasal congestion, which forces them to breathe through their mouth. This can cause their mouths to become dry, prompting them to wake up during the night to drink water.
Such disruptions can lead to nighttime awakenings and chronic shallow sleep, resulting in poor sleep quality.
When it comes to issues related to nasal congestion and nasal polyps, Traditional Chinese Medicine (TCM) treatments have been proven effective. TCM practitioners often use acupuncture to target specific acupoints like Bitong, Suliao, Yintang, Shangxing, and Baihui to alleviate nasal blockages. Combining acupuncture with Chinese herbal medicine can significantly improve allergic symptoms and promote better sleep quality.
In contrast, Western medicine treatments for nasal allergies often involve antihistamines or medications that can cause daytime drowsiness as a side effect.
According to TCM, meridians are channels through which energy flows in the human body. There are 12 major meridians, each corresponding to a specific organ. Specific points along these meridians, known as acupoints, possess unique functions. By stimulating the corresponding acupoints through techniques like acupuncture and massage, it is possible to treat diseases related to specific organs.
4. Early waking up
Waking up an hour earlier than usual or sleeping less than five hours overall is considered sleep deprivation. The recommended sleep duration is usually between 6.5 to 8 hours, as both insufficient and excessive sleep can result in fatigue.
5. Excessive dreaming
It can be difficult to experience a night full of vivid dreams. It’s especially exhausting when those dreams involve being chased or running tirelessly. It’s understandable to feel drained upon waking up from such an experience.
Adverse effects of poor sleep
These are the possible health risks of poor sleep quality: impaired brain function, weakened immune system, disrupted metabolism, and dull skin.
Main insomnia causes
It can be tough when sleep disorders affect your well-being. You may feel like you’re doing everything right, but there are many factors that can contribute to insomnia. It’s important to take care of yourself both mentally and physically before bedtime. As a wise old Chinese saying goes, “Rest the mind before resting the eyes.”
There are many things that can impact your sleep, such as shift work, long-distance travel, smoking, and consuming caffeine-containing drinks.
You may also have physiological conditions that make it challenging to get a good night’s sleep.
From frequent urination to sleep apnea and bodily pain, these factors can all affect your sleep quality.
Even environmental factors like noise, extreme temperatures, bright light, and insect bites can play a role in how well you sleep. It can be frustrating to try and address all of these factors, but taking care of yourself is the first step towards promoting better sleep and overall well-being.
Amazing dietary remedies for better-quality sleep
1. Traditional Chinese herbs
If you are having trouble sleeping due to anxiety, Xiao Yao San might be able to help you. If restless thoughts are making it hard for you to get a good night’s sleep, you may want to try Jia Wei Xiao Yao San instead. This formula includes Mu Dan Pi and Shan Zhi Zi, which can make it more effective than regular Xiao Yao San.
You could also add a small amount of Liu Wei Di Huang Wan to your formula to help improve the quality of your sleep. If you’re experiencing palpitations or chest tightness, you might benefit from adding Tian Wang Bu Xin Dan to your formula. This combination could help you achieve better treatment outcomes.
2. Traditional dietary recipes to prevent nocturia and promote sleep
If you’re struggling with getting a good night’s sleep, an ancient Chinese remedy called Gan Mai Da Zao Tang may be worth trying. This remedy is said to stabilize emotions and promote restful sleep. To make it, you’ll need 30 grams of Fu Xiao Mai, 4 to 5 jujubes, and 9 grams of licorice root. Simply add the herbal mixture to 800 ml of water and simmer for 30 minutes.
About an hour and a half before bedtime, drink 200 ml of the mixture. This can help reduce the need to urinate during the night and prevent disruptive sleep. Give it a try and see if it works.
Natural ways of improving sleep disorders
Here are some amazing natural ways of improving sleep:
- soaking the feet in hot water
- taking a hot bath
- doing stretching exercises before bedtime
- rehabilitation exercises for the cervical spine
We hope that you will find our article useful and we strongly suggest that you try following the advice, tips, and tricks in it for a better quality sleep and a better overall life.