Summary

The article presents three frameworks—environment, body, and mind—based on the Yin Yang principle to improve sleep quality.

Abstract

The author of the article emphasizes the importance of quality sleep in modern life, where it has become a luxury for many. Drawing on the Yin Yang principle, the article introduces three frameworks to enhance sleep: optimizing the sleep environment by making it cool, dark, and quiet; preparing the body through appropriate exercise, meal timing, and routine; and calming the mind by managing stimuli, disconnecting from electronics, and practicing relaxation techniques like acupressure. These frameworks aim to create a balanced approach to sleep hygiene, integrating traditional Chinese medicine wisdom with contemporary sleep research.

Opinions

The author believes in the interconnectedness of daytime activity (Yang) and nighttime rest (Yin) for achieving quality sleep.
Staying active during the day, getting sunlight, and maintaining balance without overexertion are seen as crucial for good sleep.
The article suggests that a cool, dark, and quiet environment, with the possible exception of "pink noise," is ideal for sleep.
It is opinioned that large meals and heavy snacks before bedtime can disrupt sleep due to digestive issues.
The author advocates for a routine schedule for meals and bedtime, aligning with the body's natural rhythms and TCM principles.
The mind's wind-down is considered equally important, with recommendations to avoid stimulants, disconnect from electronics, and engage in relaxing activities.
The author values the ancient wisdom of Traditional Chinese Medicine, integrating it with modern sleep science to provide a holistic approach to sleep improvement.

My Three Frameworks for Better Sleep

A simplified holistic approach inspired by the principle of Yin Yang

Sleep is supposed to be a natural thing, yet quality sleep has become a luxury in modern life. Most of us adults, at least once in a while, have trouble getting a good night’s sleep.

According to a 2022 report by Sleep Foundation, it is believed between 30% and 48% of older adults experience insomnia, and between 10% and 30% of adults struggle with chronic insomnia. In addition, women have a lifetime risk of insomnia that is as much as 40% higher than that of men. The numbers are alarming.

It’s common knowledge that sleep is the key pillar for health, and adults should aim for seven to nine hours of sleep. Since we spend about one-third of our lifetime sleep, we better get the most out of it. After all, productivity during the day strongly relies on the quality of shuteye to boost our energy mentally and physically along with many long-term health benefits for the body and brain.

There is a lot of information on sleep hygiene backed by sleep research. In this post, I would like to introduce three frameworks that helped me to simplify and streamline the checklist for quality sleep. Inspired by the principle of Yin Yang, I hope it provides a different perspective with clarity on quality sleep and wind-down routine.

First, let me touch upon the principle of Yin Yang and its implication for sleep.

There is a saying that a great day starts the night before. Let me add to that: a good night’s sleep (Yin) starts after an active day (Yang).

Through the lens of Yin Yang, Day is Yang, Night is Yin. Sun is Yang, Moon is Yin, Outside is Yang, Inside is Yin. Bright is Yang, Dark is Yin. Hot is Yang, Cold is Yin. Active is Yang, and Passive is Yin.

Sleep belongs to Yin. Yin and Yang are opposite, intertwined, and complementary to each other. When there is a Yin problem, let’s not neglect Yang. This means staying active during the day for the body and mind, getting exercise, finding time outdoors, and getting some sunlight. Just keep BALANCE in mind, and don’t go overboard. If you could take a nap, just aim for a power nap in less than 30 minutes.

To transition to Yin for better sleep after an active day, bear in mind these three frameworks to wind down: environment, body, and mind.

1. Environment

This means dimming the light when getting ready for shuteye, and keeping the room fairly cool, dark, and quiet by minimizing noises. “Pink noise” is an exception though as it operates by a different mechanism. Studies showed that steady and low-frequency noise mostly from nature can filter out other distractions for better sleep.

2. Body

The body needs to wind down for better sleep.

There are a couple of key factors to keep in mind: one is to avoid strenuous and excessive exercise in the evening hours. This is because body temperature typically drops a degree or two to pave the way for a good night’s sleep. If you do like some exercise before bedtime, just aim for low-intensity workouts such as stretching and Yoga. A gentle stretch combining breathing is my favorite. The second is to avoid large meals at dinner, especially fatty and greasy food, as they could lead to stomach discomfort and poor sleep. Similarly, it’s a good idea to ditch late-night heavy snacks as it is also harmful to digestion. The third is to have a routine schedule for mealtime and bedtime.

The connection between digestion issues and poor sleep has caught the attention of the medical community in recent years. Interestingly, this interrelation was recognized in TCM classics Huangdi Neijing more than 2000 years ago: “胃不和则卧不安”, meaning an upset stomach can cause restless sleep. This is because the digestive system has its rhythm. Its function slows down significantly during sleep, while the body undergoes a series of changes to enable the rest and healing of vital functions of the body and mind. Experts recommend leaving at least 3 hours between a meal and bedtime. Taking a stroll after a meal is also a healthy habit.

“饮食有节, 起居有常” is the TCM wisdom on diet and sleep, which stands for moderation and routine. According to TCM wisdom on the 24-hour meridian clock, it would be best to go to bed before 11 PM. This sets the wake-up time around 7 AM for an 8-hour sleep. What about seasonal sleep fluctuations i.e, waking up early in summer and longer sleep duration in winter? No need to worry if there is a minor shift, as it is due to the body’s circadian cycle influenced by sunlight exposure, a natural phenomenon in tune with nature and season also acknowledged in Huangdi Neijing,

3. Mind

The mind also needs to cool down to fall asleep and stay asleep. I keep the aspects below in mind to help cut stress and quiet the wandering mind near bedtime. Experiment to figure out what works best to suit you individually.

Be mindful of stimuli i.e. caffeine after certain hours of the day. It certainly depends on your personal tolerance. Note that certain types of tea also have a stimulating effect on nerve system to increase alertness.
Disconnect: Shut off electronics 30 minutes before bedtime to disconnect. Reflect on the day and write down a to-do list for the next day to get that off your mind. Put the smartphone on airplane mode.
Relax: Listen to soothing music. Deep breathing and/or meditation to relax.
Practice acupressure: The key pressure point would be 神门（shen men）, # HT7 along the Heart meridian on the inner crease of the wrist at the pinky finger side. Its Chinese name stands for the gate to heart and soul. Gently pressing this small hollow area with the palm facing upward for a few minutes could be beneficial for a calm mind.

Quality sleep involves both day and night. Being active during the day and building a healthy wind-down routine pave the way to improving sleep. Keep the Yin Yang principle in mind and let the three frameworks of environment, body and mind help us to a better night’s sleep.

Thank you for reading. I write about culture, work-life learning, and the ancient wisdom of Traditional Chinese Medicine for better living. Click here if you would like to be notified when I publish.