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Traditional Chinese medicine doctor Chen Junru offers insights into the causes of dysfunctional sleep and home prepared remedies to regain balance.
By: Amber Yang and JoJo Novaes
There’s something about the refreshed feeling upon waking after a good night’s sleep—we have a bright energy and are ready to face the day. However, there’s an increasing number of people who have difficulty sleeping soundly or wake up during the night after having slept just briefly. Both of these situations may be problems caused by autonomic nervous system disorders.
Dr. Chen Junru, director of Jinghe Traditional Chinese Medicine Clinic, introduced in the “Health 1+1” program how one can regulate the autonomic nerves through acupoint massage, as well as some ancient Chinese medicinal prescriptions and herbal teas that can form part of our daily dietary therapy.
The autonomic nervous system is part of the peripheral nervous system and is responsible for regulating involuntary physiological activities such as heart rate, blood pressure, and breathing. It has two components, the sympathetic nervous system, and the parasympathetic nervous system. When a person is excited or nervous, the sympathetic nervous system will become active, causing blood pressure and heart rate to increase, and gastrointestinal peristalsis to stop. When a person is relaxed or at rest, the parasympathetic nervous system will become active, blood pressure and heart rate will slow down, and resumption of gastrointestinal motility. A balance between these two systems allows people to be active when they should be and to rest when they need to, thereby maintaining the normal functions of the body.
Once there is a problem with the autonomic nervous system, it can cause various symptoms throughout the body. In addition to insomnia and waking prematurely, there may also be signs of fear, palpitations, chest tightness, breathlessness, dizziness, and tinnitus, among others. There also might be issues with the gastrointestinal and digestive system, such as gastroesophageal reflux, as well as skeletal and muscle problems, including numbness in the hands and feet.
Personality Traits Affecting the Autonomic Nervous System
Who is prone to autonomic nervous system disorders? Dr. Chen said that personality determines one’s life, which, in turn, also affects one’s physical health. Highly motivated people with a strong sense of responsibility, or those who are under persistent stress are more likely to experience poor sleep or gastrointestinal indigestion. According to the diagnosis of traditional Chinese medicine (TCM), this type of person is usually prone to “liver and qi stagnation.”
TCM refers to the energy in the human body as “qi.” Qi flows constantly throughout the body, promoting blood circulation and maintaining various physiological activities. If qi is obstructed, it can lead to disease. The liver is responsible for the movement of qi, but the liver itself is highly sensitive to emotions. When one suffers great emotional stress, the energy of the liver will be blocked, resulting in overall energy stagnation.
Dr. Chen said that a constitution of liver and qi stagnation will eventually develop into a constitution characterized by qi stagnation and blood stasis over time. There is a strong relationship between blood circulation to the movement of qi. If qi does not flow smoothly, it can lead to poor blood circulation, resulting in so-called “blood stasis.” For example, some female senior executives are prone to uterine fibroids, which is a symptom of qi stagnation and blood stasis. It all starts with stress, leading to sleep and menstrual disorders, which could eventually develop into tumors over time.
Dr. Chen said that it is usually psychological stress that leads to autonomic nervous system disorders, and the two are inseparable. When faced with a major stress, the sympathetic nerves will first become stiff and if that continues, they’ll be constantly agitated and the parasympathetic nerves will become off balance, which will bring about autonomic nervous system disorder.
Acupoint Massage to Regulate Autonomic Nervous System
TCM treats autonomic nervous system disorders by soothing the liver and regulating qi. It believes that the meridians are the channels through which the body’s energy, qi, flows. Stimulating “acupoints” with special functions on the meridians through acupuncture, massage, or moxibustion (a type of heat therapy in which herbs are burned on or very near the surface of the skin) can enhance such energy flow.
The autonomic nerves come from the brain down the spine, spreading along either side of the latter, and from there connect and manage the internal organs. There are a number of acupoints called “Shu” distributed on either side of the spine. When these points are properly relaxed, the state of the autonomic nervous system can be adjusted as well.
In addition, you can work from the Baihui (Du20) acupoint on the top of the head and the Neiguan (PC6) acupoint on the forearm. Because when one experiences stress, not only do the shoulder muscles become stiff, but the head and scalp will become tense as well, so massaging the Baihui can help. The Neiguan is an acupoint that can regulate qi and blood. Regular massage of the Neiguan can calm the mood.
The Renying (ST9) and Qishe (ST11) on either side of the Adam’s apple in the neck are also good for regulating the autonomic nervous system. However, this should only be performed by a physician as there are vital tissues and organs in the vicinity of these two acupoints.
Two Medicinal Recipes to Stabilize Mood, Improve Insomnia
Common TCM prescriptions used to treat autonomic nervous system disorders include Jia Wei Xiao Yao (Bupleurum and Peony Formula) Powder, and Xiao Chai Hu (Minor Bupleurum) Decoction. In recent years, modern medicine has also noted the effects of these TCM prescriptions. Research from the University of Hong Kong points out that preliminary clinical trials have found that these commonly used Chinese medicinal prescriptions are effective in improving depression and with few side effects.
For daily health care purposes, Dr. Chen recommends two delicious medicinal recipes, both come from the “Synopsis of the Golden Chamber,” written by the ancient TCM miracle healer Zhang Zhongjing, dated more than 1,800 years ago.
- Licorice and Jujube Decoction
Ingredients: 10 grams (0.4 ounces) licorice, 10 grams (0.4 ounces) malt, 5 red or black dates (jujubes).
Preparation: Wash all the ingredients, add 600 cc (20 fl. ounce) of water, and simmer for about 20 minutes.
Dr. Chen said that ancient people used this to treat depression and anxiety. Clinical data has shown that many people who are prone to waking up in the middle of the night have improved symptoms after taking it. These three ingredients are all sweet with a pleasant taste.
Research published in the Journal of Ethnopharmacology found that Licorice and Jujube Decoction has the potential to improve depression with little to no side effects. For patients with depression, taking this decoction in conjunction with prescribed antidepressants not only enhances the curative effect but can also reduce the side effects of the latter.
- Lily and Rehmannia Glutinosa Porridge
Ingredients: One fresh lily, 30 grams (1 ounce) raw Rehmannia glutinosa, 120 grams (4 ounces) white rice.
Preparation: Wash the fresh lilies, separate the bulbus one by one, and rinse the raw Rehmannia glutinosa with clean water. Boil the white rice with water, fresh lily, and raw Rehmannia glutinosa, and cook it into porridge before serving.
Lily and Rehmannia are mainly used to treat mood disorders as well as chronic inflammation issues caused by emotional fluctuations. Research published in Biomedicine & Pharmacotherapy in 2019 showed that this formula has significant antidepressant effects, and it works by acting on the hypothalamus-pituitary-adrenal axis (HPA axis), improving the neuroendocrine system, and regulating neurotransmitter activity, among others. Researchers have so far extracted 160 phytochemical ingredients from lilies and Rehmannia glutinosa. However, as to the mechanism by which they work and the synergistic effects between multiple active ingredients, there is still more work to be done.
Dr. Chen said that lily and Rehmannia glutinosa can serve as both medicinal ingredients and food. Lily in particular is crunchy and sweet and is very delicious when used to make porridge. It is advised to not add too much raw Rehmannia glutinosa, as it will turn the color of the porridge darker.
In addition, some studies have found that both Licorice Jujube Decoction and Lily Rehmannia porridge can help improve psychological problems of people who have recovered from COVID-19.
- Regular Rose Tea Consumption to Improve Blood Circulation
Can patients with autonomic nervous system disorder drink tea? Dr. Chen believes that green tea is rich in antioxidants and has beneficial health effects, but also contains catechins and caffeine, which may affect sleep quality. She recommends people suffering from insomnia try drinking chrysanthemum tea and rose tea instead.
Roses can regulate qi (energy movement) and activate blood circulation in the body. For women with qi stagnation and blood stasis who often have difficulty in menstrual discharge, drinking rose tea in moderation can be helpful. Mint leaves or bergamot flowers can be added to rose tea, as both have the effect of soothing the liver and relieving depression, in addition to giving it a richer taste.
When purchasing roses, always look for organically certified brands to avoid pesticide residues. As for the variety of roses, there are no special requirements. Roses that are abundant in your local area are better.
- Habits to Help You Sleep
To avoid autonomic nervous system disorders, in addition to diet, Dr. Chen pointed out that it is important to develop the following habits to help sleep:
- Avoid coffee or tea from the afternoon onward.
- Do not use your phone and avoid reading stressful messages before going to bed.
- Reading a book before sleep can help divert your attention and change your brain’s mode to feel more relaxed.
- Exercise daily.
The more physically active you are the healthier you will be. The elderly should keep or develop the habit of exercise, and those who work behind desks should take a minimum of half an hour to exercise every day. It is recommended to walk briskly instead of driving whenever possible. It is best to exercise outdoors where you can see flowers, plants, and animals in nature as a way to improve your mood.
Dr. Chen said that taking sleeping pills can become an addiction and that taking them on occasion is fine, but can be habit-forming. Moreover, if you rely on drugs instead of “brain shutdown” to sleep, your sleep quality will not be good. On the contrary, Chinese medicine works primarily on mediating the balance of the body and will not cause addiction or long-term dependency.
