Have you seen some leaves already changing around us and feel the approach of Fall? Some of us are disappointed that summer is gradually wrapping up, while others are welcoming the cooler weather. Cooler temperatures at night clearly help people sleep better, as summer’s heat can create a real struggle for comfort throughout the night. Sleep struggle is a common reason people are seeking care in my office. You may have a hard time falling asleep or you may have light sleep with frequent interruptions or you may just find you wake up earlier than you’d like in the morning. Any of these scenarios is frustrating and can be anxiety-producing.
Calming the Shen for Better Sleep
Chinese Medicine uses the term “shen” to describe the part of us that is consciousness. It can be translated as spirit or mind. I also think of it as our attention. So at nighttime the shen should be anchored and settled in order to have a full sleep experience. During healthy sleep our attention isn’t toward our thoughts, senses, or surroundings, our shen is then anchored like a boat settled at sea rather than pushed around by any waves that come. In Chinese medical thinking, the Heart is considered the organ system that houses the shen. So when we treat sleep disorders with Chinese Medicine, we are often supporting the health of the Heart system.
I wanted to share three points on the body that can be stimulated with pressure in order to regulate the Heart and settle the shen. This can have a calming effect on the nervous system, causing relaxation, and can help the mind settle down in order to sleep. There may be those more up-to-date on research around brain wave activity and acupressure who can chime in here, but my experience has been that gentle massage on certain points can initiate this calming change. You can press downward while massaging these points in a circular way using the tip of your thumb or finger for several minutes on each side of the body. Don’t press hard enough to find a bruise in the morning and not too light to barely feel the pressure. You may spend five to ten minutes total doing this while lying in bed or when awakened and struggling to go back to sleep.
Inner Pass, Spirit Gate, Lost Sheep
The over three hundred acupoints each have a Chinese name based on their location or what effect they have on the body. One is translated as “Inner Pass” and is located two widths of the thumb joint down the forearm from the crease at the inner wrist. This crease is seen where the hand meets the forearm. Place your thumb parallel along the crease and measure two thumb widths down, in the middle of your forearm. You will likely feel you’re between two tendons and this is where you apply pressure, again with care.
Another point is called “Spirit Gate” and this is another important point for sleep health and calming the mind in general. Anxiety can sometimes be a part of the sleep struggle and this point, along with “Inner Pass”, can help during the waking hours as well. Also at the inner part of the wrist, this point is right below the crease where the hand meets the forearm, directly below the pinky finger. You will feel a bone at this corner of the base of your hand. The point is just inward from the bottom of this bone within what feels like a valley. If you get tingling into your pinky, you’re pressing too hard. Make the gentle circles for a couple of minutes using the opposite thumb tip in an effort to calm your nervous system.
The last point is a reach to the bottom of the heel. For some, this may be too difficult and you’ll have to let this one go or get creative by pressing this against something. I’ve heard this point translated as “Lost Sheep” and it can also be very relaxing. Find the middle point within the bottom part of your heel pad and you are on the spot. This is a thicker area so you may give it more pressure, possibly with your index or middle finger. People with plantar fasciitis may have inflammation here, so be extra gentle if so, or avoid it.
To Your Better Sleep
There are many reasons for sleep struggles so addressing the underlying cause, if identified, may be most important. I find that many people can’t identify a particular reason for their sleep disturbance, they just struggle most nights. Or the reason happened many years ago with becoming a parent or an irregular work schedule in the past. Some just seem very sensitive to light, temperature, sound, or movement. Again, this upcoming change in season itself is often conducive to better sleep. I’m hoping those who are plagued by troubled sleep give these acupoints a trial and see noticeable improvement. And feel free to reach out if you’re finding yourself unclear about the locations of the points or how to apply pressure. To your better sleep!