From a western science point of view melatonin levels rise when the sun goes down and decrease after 2:00a.m. Because the peak of melatonin production appears to be at 2:00 a.m. without these rising levels of melatonin in the evening, it is difficult to fall asleep. The description of melatonin is a oversimplification. Never-less, the important issue is the awareness of the circadian rhythm and the timing of sleep. This article will help you gain an understanding of the general mechanisms of sleep according to the theory of Traditional Chinese Medicine (TCM), and it will get you motivated to follow the sleeping guidelines. Acupuncture, in combination with Chinese herbs, treats sleeping disorders quite effective, though the cause of the problem must also be addressed and dealt with (e.g. lifestyle habits, emotional problems and medication). Gaining knowledge about the sleep-phases as seen through TCM (which is the theory acupuncture is based on), will give you a new perspective on sleep. This insight into the underlying principles will hopefully get you started on a natural path to sleep. To get immediate results from the acupuncture and herbal treatments, it is crucial to adjust your lifestyle according to TCM principles.

What is the normal rhythm of sleep?

When you live a well-balanced life without the need of medication, sleep is induced by the yang hiding behind the yin during the night. Your active body crawls under the bed covers during sleep. The timing of the body’s internal body clock is harmonized with the outside forces of the sun (yang) and the moon (yin) phases. Because the sun and the moon phases change with the seasons, there are small adjustments to be made at those times of the year. You will find out that in the summer when the daylight last longer, you need less sleep, and during the winter when the daylight is shorter, you need more sleep.

• In summer and autumn, go to sleep early and arise early.

• In the winter, retire early and arise late.

• In the spring, go to sleep while there is daylight and arise early.

What happens when you don’t feel tired and need less sleep, but you are having difficulty falling asleep?

When you are overactive during the day, falling asleep is difficult because of the excess yang. When the yang is in excess, it is too large for the yin. Your body's activity level is too excited to crawl under the bed cover. You might need less sleep without much tiredness, but you will still have difficulties falling asleep. You might wake up between 11pm and 1 am or between 1am - 3am because of nightmares.

• According to the fire phase theory, the liver yang can overact on the heart and it might wake you up in response to a nightmare.

• Food (stomach) stagnation or phlegm-heat can also make it difficult for you to fall asleep.

What happens when you feel tired, but you are having difficulty falling asleep, though when you are asleep, you sleep very well?

Yang vacuity makes it hard to consolidate with yin. You are tired, but your body is too weak to send signals to the body to tell it to crawl under the bed cover. When you at last fall asleep, you sleep a long time.

What happens when you have difficulties sleeping and you frequently wake up?

The yin is too small to hold down the yang; the yang tends to flame up frequently during the night. You frequently wake up because your body is not able to fall into a deep, restful sleep and it signals you to wake up e.g. during the dream phase.

This problem arises in patterns when floating or rootless yang rises, and during yin vacuity and blood vacuity pattern. Rootless yang usually rises faster than liver yang or blood wind (in Heart vacuity) and sends you signals to wake up during the night.

According to TCM theory and acupuncturists, it is important to harmonize your sleeping rhythm. You regulate your sleeping habits by rising early in the morning and by doing exercises to promote the flow of the yang qi. Focus your attention outward and start your productive phase during the early hours of the day. During the rest of the day, avoid circumstances that make you physically or mentally overactive. When the evening hours set in, it is time to calm down. Ease off your work and let go of tasks that have not been accomplished yet. There is another day tomorrow where you can get back to work. Get control of your emotions. Learn how to transform negative emotions into positive emotions, thereby tuning stress into vitality. It is strongly advised to do calming exercises to unwind and to consolidate and reinforce the yin. Step by step, incrementally, slow down. Turn your attention inward to fine-tune your mind and body. Smile to yourself and thank everybody for a beautiful day and for pleasant dreams to come, before you crawl under the bedcovers and go into a deep, restful sleep.

Resource:
Wikipedia
WebMD