Help, I'm having trouble sleeping! What can I do about it?
Do you often have trouble falling asleep or wake up in the middle of the night? You are certainly not alone! Poor sleep can be quite debilitating, both physically and mentally. Fortunately, shiatsu offers insights and tips to improve your sleep.
What is Shiatsu and how does it work?
Shiatsu comes from Eastern medicine and focuses on the free circulation of Ki, or life energy. According to Shiatsu, Ki ensures that the body and mind are in balance; it has two aspects:
- Yin ki: the soothing and nourishing energy.
- Yang ki: the activating energy.
During the day, the balance between these two energies changes. During the day, the active yang qi gradually decreases, while the soothing yin qi increases. This way, you feel relaxed in the evening and become sleepy. But if this balance is disturbed, sleep problems can arise.
Having trouble falling asleep?
When you have difficulty falling asleep, it is often the case that your yang qi – the active energy – is too dominant. This can be due to:
- Working too late or processing a lot of information.
- Drinking too much coffee in the afternoon.
- Watching an exciting movie or engaging activities in the evening.
- Too little physical activity during the day.
Long-term imbalances, such as due to hormonal changes, digestive problems or an inadequate diet, can also cause your ki to not be able to rest properly.
Tips to help you fall asleep better:
- Move enough during the day: Ensure a healthy dose of movement.
- Sport regularly: Two to three times a week of moderate to intense exercise stimulates your blood circulation and helps you get your body back in balance.
- Build mental strength in the evening: Avoid intense computer work, complex conversations, or exciting films later in the evening.
- Avoid coffee: Do not drink coffee after 15:00, so that your body can break down the caffeine.
- Relax consciously: Try to do relaxation exercises like yoga, meditation, breathing exercises, or meridian stretching every night.
- Calling for help: If you have trouble falling asleep on a regular basis, a shiatsu therapist can help you address the underlying cause.
Having trouble falling asleep?
A good night's sleep means that you wake up at most once a night and quickly fall back asleep. But from midnight onwards, the activating yang qi gradually increases again, and if the calming yin qi is not present enough, you wake up more often. This can also be accompanied by a feeling of warmth or even night sweats.
Tips to sleep better:
- Pay attention to your evening meal: Don’t eat heavy meals and don’t drink alcohol late in the evening; that way your body won’t have to process extra food at night.
- Do you accept being awake: When you wake up, try to accept that you are not sleeping for a while. Stress and worrying (a form of yang ki) do not help.
- Write down your thoughts: If worries or ideas keep you awake, write them down so you can temporarily put them out of your mind.
- Adequate movement: Make sure you get enough exercise during the day.
- Increase your yin ki: Find moments of tranquility, both during the day and in the evening. Think of a walk in nature, soothing music, yoga, or meditation.
- Adjust your diet: Choose warm, nutritious meals that support your digestion so that enough yin ki can be produced.
- Professional help: Will the problem persist? A Shiatsu therapist can help you restore the balance in your body.
Finally
A good night's sleep is essential for your health and well-being. By paying attention to the balance between yin and yang in your body, you can work on improving your sleep quality. Do you have any tips or experiences that can help you sleep better? Share them below and help others on their journey towards a quieter nightlife!
Author: Norbert grote Beverborg, teacher at the Iokai Shiatsu Professional Training.