5 Things You Didn’t Know About Your Sleep According to Traditional Chinese Medicine
Sleep is one of the most essential pillars of health, yet many of us struggle with it, whether that’s trouble falling asleep, staying asleep, or waking up feeling unrefreshed. In Western medicine, sleep is often discussed in terms of sleep stages, circadian rhythms, and hormones like melatonin. Traditional Chinese Medicine (TCM), on the other hand, offers a rich and nuanced lens, seeing sleep as a reflection of how well your Qi, Blood, Yin, and Yang are flowing and balanced.
Modern research and ancient wisdom actually overlap more than you might think when it comes to sleep and how we can improve it. In this blog post we’ll look at five surprising insights into sleep through the lens of TCM, supported by both tradition and science. Let’s get into it!
1. Your Sleep Quality Reflects Your Blood Health
TCM Perspective: In TCM, Blood nourishes the Heart and anchors or stabilizes the Shen (spirit or mind). If Blood is deficient, the Shen/Spirit/Mind can become restless, leading to difficulty falling or staying asleep.
Evidence-Based View: Modern research links iron deficiency anemia and low ferritin to poor sleep quality, restless legs, and fatigue. Adequate nutrient intake (iron, B12, folate) is critical for neurotransmitter production that supports healthy sleep.
2. Waking at the Same Time Each Night Tells a Story
TCM Perspective: Each organ system in TCM is most active at a particular time of night. For example, waking between 1–3am often points to stagnation or heat in the Liver channel. Waking between 3-5am points to an imbalance in the Lung channel. As acupuncturists we can use this information to help bring balance back to the affected channel.
Evidence-Based View: Studies show that disruptions to circadian rhythm and cortisol spikes during the night can trigger awakenings at consistent times. Stress hormones and blood sugar dips are common culprits behind “3 am wake-ups.”
3. Good Sleep Needs Balanced Yin and Yang
TCM Perspective: Daytime activity belongs to Yang energy in TCM, whereas nighttime restoration is the realm of Yin. If Yin is insufficient, Yang cannot be fully anchored, leading to restlessness, vivid dreams, or insomnia. Again, as acupuncturists, our job is to help balance your system by nourishing Yin and lightly clearing excess Yang.
Evidence-Based View: Sleep physiology is also about balance: parasympathetic (rest-and-digest) versus sympathetic (fight-or-flight) activity. Too much sympathetic activation, often from stress, can keep the nervous system “switched on,” preventing deep rest.
4. Digestion Affects Your Dreams
TCM Perspective: In TCM, the Spleen and Stomach are the organs that govern digestion and are deeply linked to sleep quality. Eating too close to bedtime, or consuming heavy, greasy foods, can create what we call Dampness, which leads to disturbed sleep, and sometimes even causes bizarre, vivid or scary dreams.
Evidence-Based View: Modern sleep science confirms that late-night eating, especially heavy or spicy foods, disrupts sleep efficiency. GERD (acid reflux) is a leading cause of night waking, and digestion-heavy sleep is less restorative.
5. Sleep Is Medicine for Your Qi
TCM Perspective: Sleep restores Qi (our vital energy) and repairs the body at a deep level. Without enough sleep, Qi becomes depleted, leaving you vulnerable to illness, low energy, and mood changes.
Evidence-Based View: Studies show that chronic sleep deprivation disrupts immune function, blood sugar regulation, and cognitive performance. Sleep is not just “rest,” it is a cornerstone of physical repair and emotional balance.
BOOK A FREE DISCOVERY CALL WITH DEE
TCM Tips for Better Sleep
Create an evening wind-down ritual
TCM: Calming the Shen (mind/spirit) before bed helps the Heart rest.
Science: Evening relaxation lowers your cortisol and heart rate, making it easier to transition into restorative sleep.
Keep bedtime consistent
TCM: Aligning with Yin/Yang cycles supports the body’s natural rhythms.
Science: A consistent bedtime strengthens the circadian rhythm, improves melatonin release, and boosts sleep efficiency.
Eat lighter at night
TCM: Heavy or greasy meals burden the Spleen and create Dampness, leading to restlessness or vivid dreams.
Science: Late-night heavy meals increase risk of reflux and lower sleep quality by disrupting deep sleep phases.
Sip calming teas
TCM: Herbs like jujube seed (Suan Zao Ren) and chrysanthemum soothe the Liver and Heart to quiet the Shen/Mind.
Science: Teas like chamomile have mild sedative effects and can improve sleep latency.
Warm the feet before sleep
TCM: Drawing Yang energy downwards (through a foot bath or warm socks) anchors Yang and improves rest.
Science: Foot warming lowers core body temperature, a key trigger for sleep onset.
Unplug from stimulation
TCM: Bright light and overstimulation keep Yang energy active, making it hard for Yin to dominate and for restful sleep to occur.
Science: Blue light delays melatonin secretion, making it harder to fall asleep. Opt for warm/red light or candlelight in the evening.
Support Yin with nourishing foods
TCM: Black sesame, almonds, pears, and leafy greens replenish Yin and anchor Yang.
Science: Magnesium-rich foods (like leafy greens, nuts, seeds) are linked to improved sleep quality.
Consider acupuncture
TCM: Acupuncture calms the Shen, nourishes Blood, and harmonizes Yin and Yang, addressing the root patterns behind insomnia.
Science: Clinical studies show acupuncture can improve sleep quality, reduce insomnia symptoms, and regulate autonomic nervous system balance.
Final Thoughts
Both Traditional Chinese Medicine and modern research agree: sleep is far more than just shutting your eyes and hoping for the best! Sleep is a window into your overall health, energy balance, and resilience. Whether you’re dealing with restless nights or just curious about how your body works, acupuncture and TCM offer personalized approaches to help restore harmony so you can rest deeply.
If you’re struggling with sleep, consider booking an acupuncture session or meet-and-greet below to explore how treatment can support you.
BOOK AN INITIAL APPOINTMENT WITH DEE
To read more articles written by Dee Dorrance, Click Here!