Natural Medicine: A Good Night's Sleep: A Balance of Yin and Yang

Insomnia, or the inability to get restful sleep, affects approximately 70 million Americans. The consequences of not getting enough sleep are significant and can impact every aspect of a person's well-being. While many find relief with pharmaceutical sleep aids, these drugs often have undesirable side effects, and in many cases are not recommended for regular, long-term use.

Traditional Chinese medicine has long recognized the importance of sound sleep and has developed several effective strategies to help improve the quality and duration of sleep. In fact, a 2003 analysis of acupuncture research published in the Journal of Advanced Nursing concluded that "acupuncture may be an effective intervention for the relief of insomnia."

Healthy sleep occurs when one's body and life are in balance. Throughout the day there is a waxing and waning of highly active "yang" energy and slower, quiet, calm "yin" energy. Normally, a person's yang is higher during the day while yin is more prevalent at night. When there is an imbalance between yin and yang, insomnia can result. A Chinese medicine practitioner might use acupuncture, herbs, massage, or a combination of these to restore balance and thus improve sleep.

Recent research suggests that simply going to bed and waking up at the same time each day can significantly improve sleep. You also can help move toward optimum sleep balance by taking time each evening to nourish quiet, relaxing yin activities such as dimming your lights, listening to relaxing music, or meditating. Additionally, yang activities such as watching TV, consuming spicy foods and stimulating beverages, and exercising should be avoided for up to three hours before bed.

Traditional Chinese medicine has been effectively treating insomnia for more than 2,000 years and it may be your answer to getting a good night's sleep. In selecting a practitioner, you should seek someone who has the designation of Licensed Acupuncturist or LAc.

Eric Martin, MS, LAc, Acupuncture and Oriental Medicine Resident, Bastyr Center for Natural Health

Nonprofit, accredited Bastyr University (bastyr.edu) offers multiple degrees in the natural health sciences, and clinical training at Bastyr Center for Natural Health (bastyrcenter.org), the region's largest natural medicine clinic.