Waking up feeling drained and reluctant to get out of bed, experiencing daytime fatigue, difficulty concentrating, memory lapses, and mental fog. Many patients visiting the "Preventive Medicine Center" report these persistent symptoms. According to doctors, a significant proportion of these individuals are diagnosed with chronic fatigue syndrome.
Most chronic fatigue sufferers experience persistent difficulties falling asleep, restless sleep, frequent awakenings, early morning wakefulness, and vivid dreams. These are actually primary manifestations of sleep disorders—the root cause of chronic fatigue symptoms. Yin Yan, Director of the Preventive Medicine Center at Heilongjiang University of Chinese Medicine's First Affiliated Hospital, emphasizes that overcoming misconceptions is the first step in preventing and treating sleep disorders.
Misconception 1: Sleep disorders aren't illnesses
Many who suffer from sleep disorders year-round dismiss them as commonplace and neglect them. Some resort to self-medicating with sleep aids when discomfort becomes unbearable. In reality, sleep disorders carry significant risks.
Sleep deprivation can lead to weakened immunity, weight gain, insulin resistance, and increased risk factors for type 2 diabetes.Furthermore, chronic insomnia can contribute to complications like peptic ulcers, hypertension, coronary heart disease, diabetes, and schizophrenia. Sleep disorders in children and adolescents can hinder growth and development. Research indicates that maintaining a consistent sleep schedule (e.g., 6–8 hours) protects the body and helps prevent premature aging. Additionally, difficulty falling asleep, insufficient sleep, and dissatisfaction with sleep quality are often early warning signs of certain illnesses.
Misconception 2: More Sleep is Better
Adults typically require 6–9 hours of sleep. Excessive sleep does not enhance mental or physical energy but instead diminishes it. During sleep, heart rate and blood circulation slow, significantly reducing the supply of nutrients and oxygen to the brain.
Prolonged sleep deprives brain cells of adequate oxygen and nutrients, weakening their functionality.Additionally, excessive sleep reduces neural excitability. Combined with decreased muscle and joint activity, this leads to lower oxygen and nutrient intake from the bloodstream. Muscles become flaccid and weak, physical strength diminishes, and individuals experience dizziness, fatigue, and lethargy.
Misconception 3: Abusing Medications and Supplements
To date, no exogenous sleeping pills without toxic side effects have been discovered.Patients should take sleeping pills under medical supervision, as over 95% of such medications shorten deep sleep phases. The sleep induced by these drugs cannot replace genuine, natural sleep. Furthermore, some individuals abuse supplements like American ginseng or Korean ginseng, which can also cause sleep disorders. These supplements should only be taken under a doctor's guidance and according to one's constitutional type.
Misconception 4: Sleep Compensation
Some individuals frequently stay up late due to overtime work, internet use, or social gatherings, yet still maintain regular work schedules the next day, resulting in severe sleep deprivation. They then attempt to "catch up" on sleep during weekends. In reality, compensatory sleep only alleviates fatigue and cannot reverse the damage caused by chronic sleep deprivation. Over time, this can lead to autonomic nervous system dysfunction and sleep disorders.
Director Yin Yan advises that individuals with mild sleep disturbances may self-adjust by daily massaging the Neiguan (PC6), Shenmen (HT7), and Sanyinjiao (SP6) acupoints for 5–10 minutes to calm the mind and improve sleep. Those with severe sleep disturbances that significantly impair quality of life, work, or study efficiency and do not respond to self-adjustment may opt for Chinese or Western medication.TCM must be administered under a doctor's guidance based on syndrome differentiation, either through proprietary formulas or personalized decoction treatments. Western sedatives and hypnotics are not the first choice but may be appropriately used when medically necessary.
For individuals with constitutional imbalances, understanding their specific constitution and making lifestyle adjustments can improve sleep.For instance, those with a yin deficiency constitution should avoid strenuous exercise and sweat saunas, while reducing intake of warming and drying foods. Individuals with a qi stagnation constitution should prioritize communication and emotional expression, minimize cold and sticky foods, and increase consumption of liver-soothing and qi-regulating foods to effectively improve sleep.