Description
How to Treat Insomnia Effectively? A Complete Guide with Integrated TCM and Western Methods
Keywords: treat insomnia, insomnia causes, TCM for sleep, natural sleep remedies, sleep disorder
1. Insomnia Is a Modern Epidemic – Are You Affected?
Have you ever felt extremely tired but still couldn’t fall asleep? Or wake up at 3am and struggle to get back to sleep?
Over 300 million people in China suffer from insomnia. Globally, more than 800 million people face sleep problems. Insomnia isn’t just about feeling tired—it can lead to poor concentration, lowered immunity, emotional instability, and even increase the risk of chronic diseases like hypertension and Alzheimer’s.
2. The Hidden Causes of Insomnia: Body and Mind in Alarm
2.1 Physical Factors
- Nervous system dysfunction
- Low melatonin production
- Overstimulation from diet (e.g., caffeine, spicy food)
- Hormonal imbalances
2.2 Psychological Factors
- Anxiety, depression
- Stress, overthinking
- Emotional turbulence
2.3 Lifestyle Habits
- Irregular sleep schedule
- Excessive screen time at night
- Lack of physical activity
3. Western Medicine’s Approach: From Pills to CBT-I
Western medicine usually treats insomnia with sedative-hypnotics and therapy. The most common options include:
- Benzodiazepines (e.g., Diazepam, Lorazepam)
- Non-benzodiazepines (e.g., Zopiclone, Zolpidem)
- Antidepressants (e.g., Mirtazapine)
Drawbacks: Side effects like dependency, grogginess, and cognitive dulling.
CBT-I (Cognitive Behavioral Therapy for Insomnia) is highly recommended for long-term effectiveness without side effects.
4. Traditional Chinese Medicine (TCM) Approach: Calm the Shen, Balance Yin & Yang
TCM views insomnia as a disruption in internal harmony. Here are common syndrome types and suggested treatments:
| TCM Syndrome | Symptoms | Recommendations |
|---|---|---|
| Heart-Spleen Deficiency | Light sleep, forgetfulness, fatigue | Gui Pi Tang, red date & longan tea |
| Liver Fire Disturbing Heart | Restlessness, headache, bitter mouth | Long Dan Xie Gan Tang, acupressure on Tai Chong |
| Yin Deficiency with Fire | Night sweats, irritability | Tian Wang Bu Xin Dan, massage Shen Men point |
Other TCM Methods:
- Herbal medicine
- Acupuncture & moxibustion
- Foot soaks with herbs
- Qigong or Tai Chi to regulate emotions
5. Create Your Golden Sleep Routine: Combine Science with Nature
5.1 Avoid These 5 Things Before Bed:
- Using your phone or laptop
- Intense evening workouts
- Drinking coffee, tea, or alcohol
- Overthinking work or problems
- Watching horror or emotional dramas
5.2 Build Your Night Ritual:
- 15-minute foot bath with mugwort or lavender
- 5-minute guided meditation
- Play soft music or white noise
- Use calming essential oils (lavender, neroli)
5.3 Daytime Tips for Better Sleep:
- Consistent bedtime and wake-up time
- Get more natural sunlight
- Short power naps only (≤ 20 mins)
- Stop screen use 30 minutes before bed
6. A Real Case: My 7-Day Sleep Recovery Plan
As a foreign trade executive, I was constantly stressed and sleep-deprived. Sleeping pills made me groggy. Eventually, I built my own 7-Day Sleep Plan combining TCM and behavioral therapy, and it worked wonders.
The Plan:
- Day 1: Set a fixed bedtime
- Day 2: No caffeine after 2pm
- Day 3: Nightly foot bath + Shen Men acupressure
- Day 4: Start herbal sleep tea
- Day 5: Begin 5-minute meditation
- Day 6: Take a 30-minute post-dinner walk
- Day 7: Slept through the night, woke up refreshed!
7. Final Thoughts: Sleep Is a Right, Not a Luxury
Insomnia isn’t just something to tolerate. It’s your body asking for balance and care. Don’t ignore the signals. Combine ancient wisdom with modern science to reclaim the peace of a good night’s rest.
Tonight, put your phone away, sip some herbal tea, massage your sleep points, and breathe deep. You deserve restful sleep. 🌙
Reviews
There are no reviews yet.