Throughout the last two years, disruptions to sleep caused by anxiety, stress, and uncertainty have been a constant.  And for many, the sleepless nights continue.  Whereas the western options that many often turn to for sleep support, such as melatonin and other prescription sleep aids, Traditional Chinese Medicine offers solutions that help provide more consistent, higher quality sleep without the side effects, such as brain fog and next-day physical and mental hangovers. 

Below are five recommendations that you can practice at home, both before you head to bed and while transitioning to sleep, that should allow your body to fall asleep and, more importantly, stay asleep.  

1. Chinese Herbal Medicine

Chinese herbal medicine offers a natural approach to sleep support, especially when other solutions fall short. Unlike prescription aids that may sedate the nervous system or melatonin that primarily helps with falling asleep, Traditional herbal formulas are crafted to support a calm, balanced state in the body that encourages a restful night. With centuries of use behind them, these herbal remedies focus on rebalancing the body rather than forcing sleep, offering a gentle and holistic alternative for those seeking better rest.

DAO Labs offers two different Sleep Remedies, depending on the type of non-sleeper you are:

• Mental Tranquility: A formula designed to support relaxation and a calm mind, which may benefit those who find themselves wide awake with a busy mind. 
• Cool Slumber: A formula designed to support physical comfort and balance, especially for those who may feel overheated during sleep.

Both formulas are non-habit forming and based on traditional Chinese medicine. Many customers appreciate the support these formulas provide for overall well-being and rest. 

2. Apply this Acupressure Point

There's a small point where your wrist meets the base of your hand that many Acupuncturists, based on Traditional Chinese Medicine, believe may support more restful sleep. And the good thing for you - needles aren't required.  Acupressure involves gently massaging the spot where an Acupuncturist might otherwise place the needle, but it solicits the same response within your body.

To support your body’s transition into sleep, gently apply pressure to the acupressure point known as Heart 7, located at the base of your wrist. As you lie in bed, press, hold, and release the point several times, alternating wrists if desired. Focusing your breath and calming your mind during this practice can help guide your Shen—your spirit—toward a restful state, encouraging relaxation and preparing the body for sleep.

3. Listen to this Qi Gong Inspired Meditation in Bed

Qi Gong is a beautiful meditative process that blends breath and movement.  For this exercise, you won't be moving, but rather focusing on your breathing patterns to slow your mind, body, and spirit.  

As you apply the acupressure discussed above, listen to this 10-minute meditation written by California-based Qi Gong master Nick Loffree.  It's equally helpful for a mid-day moment of mental zen.   

4. Make These Dietary Adjustments

According to Traditional Chinese Medicine, digestive health plays a central role in overall well-being. A balanced gut may support various aspects of your life, including better sleep patterns.

As part of your journey to better sleep, consider following a diet that helps keep Chinese medicine practitioners call "your Middle Burner" (in essence, your kidney, spleen, and stomach) healthy and warm.  This can be accomplished by reducing your intake of foods that are cooked as opposed to "raw", and those with ingredients considered "warming" like ginger and mint. 

As a primer, consider the "Middle Burner Diet" by DAO Labs, which you can download below. 

5. Get to the Root Cause: Show Us Your Tongue 

No visit to an Acupuncturist is complete without a review of your tongue. Your tongue is the only muscle in your body visible to the naked eye and, according to Traditional Chinese Medicine, can provide helpful insights into your overall health, including your sleep patterns. Simply complete this questionnaire, take a photo of your tongue, and our practitioners will review it to help explore traditional wellness perspectives that may influence how your body prepares for rest.

Final Thoughts & More Learning

Sleep is incredibly important - and complex.  Traditional Chinese Medicine offers a unique perspective on supporting balance and overall wellness, with countless approaches to promote health.  If you're interested in learning more, consider these resources:

• Acupuncturist Hannah Fries, LAc, takes a deeper dive into a Traditional Chinese Medicine approach to sleep in this fascinating article.  You'll learn some key terminology and also understand how and why Chinese medicine can yield results that Western medicine cannot.
• Want to speak with an Acupuncturist?  Schedule a Virtual Consultation with one of our Acupuncturists who will take a deeper dive into your health and wellness goals, and take a deeper dive into your sleep needs.

Care Consideration: Just a reminder that the above information is not a substitute for medical care and is not a substitute for medical advice or recommendations from a healthcare provider.  This information is not intended to treat, mitigate, or cure any disease.  That said, we encourage you to connect with an Acupuncturist in your community to learn more about this and other Traditional Chinese Medicine options.  If you’ve got questions about Chinese herbal medicine or getting started with an Acupuncturist, feel free to connect with us at hello@mydaolabs.com.

John G. McGarvey is a co-founder of DAO Labs and a regular contributor to The Way. A frequent visitor to China and Asia for both business and pleasure, he is an avid consumer of Chinese medicine. He can be reached at john@mydaolabs.com.