Insomnia

Causes of Insomnia

Sleep is foundational to our health, and without proper sleep all of the organ systems suffer. During sleep our organs rest, detoxify, and regenerate, ensuring they are able to function well for the next day. If we do not sleep deeply or if we do not sleep for enough time, the organs will be unable to perform these processes and as a result will develop heat and stagnation disorders.

In order to be able to sleep, the nervous system must come to a resting state; this means that the body must be able to relax any muscular contraction and the mind must be able to release any active thinking. Because the modern lifestyle is highly interactive, many people find that their mind is difficult to settle. We have ready access to several strong stimulants at any point through the day, and this often causes the nervous system to be hyperactive, even when we don’t feel over-stimulated. For insomnia, in the vast majority of cases, the cure is not to add something, but to remove the complicating factors which are preventing the body from coming to a resting state.

  • Caffeine - The #1 favorite stimulant and the #1 cause for poor sleep. Caffeine works by preventing the nervous system from being able to down-regulate, and thus directly inhibits the ability to enter into meditative states or sleep states. Coffee is much more problematic than tea, and of the teas available to drink the most appropriate one for someone experiencing insomnia is Taiwan Oolong or Japanese green tea; both of these varieties are rich in L-Theanine (a GABA precursor) and have a more balanced energetic profile. If you have sleep issues and enjoy caffeine in some form, restrict it to morning consumption and don’t have too much.

  • Alcohol - Even though alcohol has a complex behavior profile in the body, it is a strong stimulant and it is very hot-natured. Having even a single drink during the day will generate heat in the liver and has the potential to keep you awake at night.

  • Sugar - Most people don’t think of sugar as a stimulant, but it has a strong stimulating effect on the body by producing a hot-fermentation in the intestines. Sugar and bread both create bacterial blooms which generate a lot of heat in the small intestine; this heat causes the mind to become more active and restless and it can lead to insomnia and anxiety. For anyone with an overactive mind, eliminating sugars is a key step to finding groundedness.

Strategies to wind down

If you are having difficulty falling asleep you can try one or several of these methods to help:

  • Deep abdominal breathing is the most direct route to calming the nervous system. Deep breaths which engage through the diaphragm will directly stimulate the vagus nerve and induce a parasympathetic nervous system state. Sit upright or stand to practice this and breath into the belly, expanding through the abdomen and dropping the diaphragm on the inhale then drawing the diaphragm in and up on the exhale. Focus on getting a good stretch through the diaphragm with every breath.

  • Taking a long hot shower is another method to ground the nervous system. My recommendation is to shower until you breath a sweat; once you feel the pores open turn the water to the coldest setting and stay in for another 10 - 30 seconds, just long enough to close the pores again. This protocol will reset the nervous system and may allow you to bypass the pattern keeping you awake.

  • Make a chest rub from essential oils such as: Clary Sage, Orange, Lavendar, and Rose. Dilute these in a carrier oil, never apply directly to the skin as they can be caustic and overstimulating. You can also diffuse this blend into the air.

These strategies may or may not be helpful for you; every person has a unique presentation, so every person will have a unique treatment which is most appropriate.