Finding Rest: How Chinese Medicine Can Support Insomnia

Insomnia is not just a problem of the night, it’s a reflection of imbalance in daily life.

With the guidance of Chinese Medicine, gentle adjustments in routine, and a compassionate approach, sleep could become natural again.

Why can’t I sleep?

It’s one of the most common questions we hear in our clinic. Many people lie awake at night, exhausted yet unable to drift off.

Others fall asleep quickly but wake up at 2 or 3 am, their mind restless, unable to return to rest. Some wake too early, or sleep lightly and never feel restored.

Insomnia affects not only the nights, but also the days: fatigue, anxiety, poor concentration, irritability, and a sense of being “disconnected” are common.

While modern medicine offers important support, Chinese Medicine looks deeper, seeking to understand the unique patterns behind each person’s sleep difficulties, and helping restore balance.

In this blog, I’d like to share:

The Chinese Medicine perspective on insomnia

Practical tips and lifestyle guidance that you can try at home

The role of acupuncture, auriculotherapy, and herbs

My own approach and experiences with patients

How stress and hormonal changes may play a role

Ways to cultivate a more peaceful relationship with sleep

Insomnia Through the Lens of Chinese Medicine

In Traditional Chinese Medicine (TCM), sleep is not just about shutting down, it is the body and mind returning to harmony.

When the yin and yang energies shift smoothly, sleep comes naturally.

When that balance is disrupted, insomnia arises.

Some common Traditional Chinese Medicine patterns include:

Heart and Shen (spirit) disturbance → racing thoughts, palpitations, difficulty falling asleep.

Liver Qi stagnation → stress, irritability, waking between 1–3am.

Kidney yin deficiency → restless sleep, night sweats, menopausal insomnia.

Spleen weakness → overthinking, worry, dream-disturbed sleep.

Instead of a “one-size-fits-all” approach, treatment is always tailored to the individual.

🌿 Treatments in Chinese Medicine for Insomnia

Acupuncture

Acupuncture helps to calm the nervous system, ease overactive thoughts, and support deeper rest.

Points are chosen according to the pattern, for example, calming the Heart, soothing the Liver, or nourishing the Kidneys.

Auriculotherapy (Ear Acupuncture)

The ear is a microsystem connected to the brain and nervous system. Stimulating ear points for relaxation and sleep can be highly effective, even in patients who are needle-sensitive.

Herbs

Chinese herbal medicine can be particularly helpful in chronic insomnia.

Formulas such as Sour Jujube Decoction have been used for centuries to nourish the Heart and Liver, calm the spirit, and support sleep.

Lifestyle & Diet

Chinese Medicine also considers diet, digestion, and daily rhythm as essential for healthy sleep. Warm, cooked foods in the evening, avoiding stimulants late in the day, and gentle evening routines help prepare the body for rest.

🌙 Practical Tips for Better Sleep

Even small changes in daily habits can make a big difference.

Here are tools I often share with my patients:

Write it down before bed: Keep a notebook by your bed before sleep,. Write down tasks, worries, or ideas so the mind can let go.

Positive planning: Before sleep, keep a notebook by your bed, write one or two positive things that you have done today and one or two positive projects or intentions for tomorrow.

From a neuroscience perspective, this practice is powerful. Our brains are wired with a negativity bias, meaning we tend to focus more on worries, mistakes, or unresolved tasks than on what went well.

At night, this bias often becomes stronger, activating the amygdala (the brain’s alarm system) and making it harder to fall asleep.

By deliberately writing down positive reflections and intentions, you activate the prefrontal cortex, the part of the brain linked with planning, emotional regulation, and perspective.

This helps calm down the amygdala and shifts the nervous system into a more parasympathetic, restful state.

This small habit essentially rewires attention: instead of the brain scanning for threats, it begins to recognize safety, achievement, and possibility.

Over time, this strengthens neural pathways for resilience and optimism. It’s a simple way to train the brain to end the day in a state of calm, not stress, which is the perfect foundation for sleep.

Create a bedtime ritual: Dim lights, avoid screens an hour before sleep, and do something calming like; reading, herbal tea (1-2 hours before sleeping), meditation.

Drink wisely: Avoid caffeine after early afternoon. Warm, soothing drinks (chamomile tea, or Chinese barley tea) can support sleep.

Don’t panic if you wake: If you wake at night, don’t stress. Instead, focus on your breath, or keep a book with calm stories or poetry. Resting quietly is still restorative.

Balance screen time: Reduce phone/computer use before bed, as blue light disturbs circadian rhythm.

Align with nature: Try to go to bed before midnight, when yin energy is strongest.

Deep Breathing Before Sleep. Another simple but powerful method is deep breathing;

Lie comfortably in bed or sit upright with your hands on your belly.

Inhale slowly through the nose for a count of 4, allowing your abdomen to rise.

Hold the breath briefly for a count of 2.

Exhale gently through the mouth for a count of 6, letting go of tension.

Repeat for 5–10 minutes.

Many people find that after a few minutes of this rhythm, the body softens, the mind settles, and sleep comes more naturally.

In Chinese Medicine, the breath is seen as a way to harmonize Qi (vital energy) and calm the Shen (mind/spirit). When the breath slows, the body naturally begins to return to balance.

From a neuroscience perspective, deep breathing stimulates the vagus nerve, which activates the parasympathetic nervous system, the “rest and digest” mode of the body.

This lowers heart rate, reduces cortisol (the stress hormone), and quiets the overactive mind.

🌺 Causes of Insomnia: Stress, Hormones, and Beyond

Stress and overthinking are the most common triggers I see. Constant worry or mental overactivity disturbs both Heart and Spleen in TCM.

Hormonal changes (especially menopause) can cause night sweats, hot flushes, and restless sleep. Supporting Kidney yin and regulating hormones naturally with acupuncture and herbs can bring relief.

Lifestyle factors such as late-night eating, irregular schedules, and heavy screen use also play a big role.

By identifying the root cause, treatment can be much more effective than simply masking the symptom.

Integrating Knowledge: East and West

Research increasingly supports the role of acupuncture in sleep:

Studies show acupuncture can regulate neurotransmitters, reduce cortisol (stress hormone), and improve melatonin secretion, helping to rebalance sleep-wake cycles.

Auricular acupuncture has been shown to reduce anxiety and promote relaxation in patients with insomnia.

Herbal medicine has demonstrated positive effects in mild to moderate insomnia, especially when combined with acupuncture.

🌸 My Approach and Experience

In our clinic, I see insomnia often connected to stress, emotional imbalance, and hormonal changes.

• Many women I have treated during menopause have struggled with hot flushes, anxiety, and waking multiple times at night.

  With a combination of acupuncture, auriculotherapy, and dietary advice, their sleep gradually deepened, and their night sweats reduced.

  
  

  These treatments worked safely alongside their medical care, helping them feel more rested, balanced, and supported during this important transition.

  
  

• I have also seen many people, men or women, struggling with stress-related insomnia, waking in the early hours with a racing mind, or lying awake unable to ‘switch off.’

  With regular treatment, many found their sleep lengthened and their ability to manage daily pressures improved.

• Children and teenagers, too, can experience restless sleep, often linked to anxiety, overstimulation from screens, or academic stress.

  In such cases, very gentle methods such as acupressure, auriculotherapy, and lifestyle guidance for parents have made a big difference.

  
  

  For example, I have seen children who previously woke multiple times a night begin to sleep more peacefully, which not only helped them but also brought relief to the whole family.

For me, insomnia treatment is about creating a bridge: combining the wisdom of Chinese Medicine with practical, everyday strategies that empower people outside of the clinic too.

References

1. Cao, H., et al. (2009). Acupuncture for treatment of insomnia: A systematic review of randomized controlled trials. Journal of Alternative and Complementary Medicine.

2. Lee, S. H., et al. (2012). The efficacy and safety of acupuncture for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews.

3. Maciocia, G. (2015). The Practice of Chinese Medicine. Elsevier.

4. Kaptchuk, T. J. (2000). The Web That Has No Weaver: Understanding Chinese Medicine. McGraw-Hill.

5. Chen, J. & Chen, T. (2004). Chinese Medical Herbology and Pharmacology. Art of Medicine Press.