Chinese Medicine and Ayurvedic Tips for Deeper Restful Sleep

In autumn, the Chinese Medicine classics instruct us to: 

“Go to rest early and rise early,

get up together with the chicken,

let the mind be peaceful and tranquil, so as

to temper the punishment carried out in autumn.

Collect the spirit qi and

cause the autumn qi to be balanced.

Do not direct your mind to the outside.”

-excerpt from the Huang Di nei jing su wen (Yellow Emperor’s Classic of Internal Medicine), chapter 2, translated by Paul Unschuld

This time of year is associated with one of the most ethereal of organs, the Lung. (We say singular “lung” in Chinese Medicine to represent the two lobes working in union). 

The Lung receives pure qi from heaven and connects us to all of creation through the invisible rungs of the breath. The Lung also sets the rhythms for the whole body. As we breathe, so we are.

The two-hour time period associated with the Lung is 3-5am. That time pre-dawn when we often are dreaming and connecting in REM sleep, or when we often wake up in a moment of awe and inspiration, or, sometimes, of primordial terror. The connection to the spirit world is most permeable at this time of day, and the pre-dawn time is an auspicious time to wake for meditation or prayer. 

We want to get enough sleep at this time of year, as we prepare for winter, so the instructions from the Nei Jing (the oldest and most famous text of Chinese Medicine, completed sometime between 200 and 400 BCE) is to get to bed early. 

“Early” being debatable, but definitely sometime well before 11pm preferably when the energy of the organ systems begins to rise (and we get that second wind). A reasonable definition of early may be somewhere between 9 and 10pm, if your schedule and life allow. 

But this text also encourages us to commune with the crystalized quiet of the early dawn, so we are likewise invited to rise in the dark and to spend some time in contemplation before the day breaks so to speak. 

I recently completed a 24-hour Shavasana training with yoga philosophy and Ayurveda (classical Indian Medicine) expert Indu Arora. And wow was I in awe of all that I absorbed.

Since completing the training, I’ve begun incorporating 5 simple Ayurvedic steps to support sleep. So I wanted to share those steps with you today. You can do just 1 or all 5. 

They’re simple and, maybe more importantly, they remind me of my sincere desire to sleep well, which helps in setting the tone for better sleep. 

I’m including the Sanskrit names for these practices below, along with an explanation of each practice. (And, note, that if you google the Sanskrit terms, there could be a slight variation in spelling.)  

1. Pachana Kriya: Support the Digestion. 

We might already know that eating too much too close to bed will disrupt your sleep. In addition to not eating within a few hours of bed (depending of course on your own body’s personal needs), pachana kriya invites you to intentionally find a practice that supports your digestion, especially during/after the meal closest to your bedtime. 

My pachana kriya so far has been avoiding food 4-5 hours before bedtime (so that my body has a long break to digest before bed) and enjoying a cup of warm herbal tea after dinner. 

Your pachana kriya could be gently walking after a meal, breathing before you eat, eating without any technology in reach, praying before you eat, etc. 

Rest and digest are both part of a relaxed nervous system response, so supporting digestion will also support sleep. And, in Chinese Medicine, the Lung and its partner the Large Intestine are mothered/supported by the organs of digestion and assimilation. 

2. Kala-sandhi Sakshitava: (literally translated something like: time-junction-witness consciousness or time-meeting point-witness consciousness): translated by Indu Arora as “Observe the shift”

This practice involves pausing at sundown/dusk to observe the transition from daylight to dark, from yang to yin. I’ve taken this practice as a time to pause and look at the window and watch the light fade (or to notice that I was too wrapped up in what I was doing to actually observe the shift). 

This ritual invites us to remember how precious our time on this planet is and to more intentionally note that the wind-down period has already begun with the sun setting. This dusk transition time is also an auspicious time to meditate or do yoga or just generally connect inwards. 

But whatever you choose to do, you can observe the shift outside and notice what happens internally as day turns towards night. 

If the lessening of daylight is anxiety-producing, note that too and reflect on the cause of such feelings, thoughts, and sensations. What are some ways you can welcome the night? 

3. Pancha Snana (“five baths” or “five rinses”).

This practice is a simple invitation to wash your face, your hands, your feet. Many of us have a skincare routine at night, but you may have forgotten your wonderful feet. I find washing my feet deeply satisfying. My feet carry me around all day (especially since I don’t have a car). Make this technique into a contemplative ritual and see how it feels to do some simple self-care. 

4. Snehana (the root word sneha means both “oil” and “love”): translated as oleation or unction: the application of oil to the skin and sometimes the sensory orifices. 

Snehana is a dream for a drier, airy-er person like me. (But even if you’re a more luxurious/ and grounded type person, I invite you to try this practice out.) 

Snehana is the application of oils to the skin to help promote healthy tissue, lubricate the joints, calm and ground the mind, improve blood flow, support detoxification, and reduce inflammation and tension. 

Calming the mind is my favorite benefit of this practice and I actually feel it. The weight of the oil is amazing for helping you sleep.

There are multiple places where oil application is recommended. The simplest ones are the foot soles, the hands, and the belly button and area around the belly button. The belly button and the area around it are the “seat of prana” in Ayurveda, the area associated with your core and center of gravity, the area associated with your kidneys in Chinese Medicine, the kidneys hold your baseline energy and blueprint. 

Sometimes I just do one of these, sometimes all three.

And on nights I’m really in it, or really need more grounding and rest, I also apply a drop or two of oil to my temples, the space between my eyebrows,a drop on the eyelids, around my mouth (or just do lip balm) and inside my nose. 

I’m not going to tell you to stick ghee up your nose, but I’ve been doing it and I’m obsessed. I tend to feel dry in my nose and mouth on waking, so oiling my nose and around my mouth feels great. You can also apply ghee around the nose (to the nasal flares where the nose wings outwards) if you have sinus issues or aren’t sure about using it in your nasal cavity. 

But of course if you have sinus 

concerns or other ENT-type 

conditions you seek treatment for, 

then please consult your physician 

before applying oil inside your nasal 

cavity. 

And when I say oil, I mean a smidge or a few drops (though I’m more generous on my feet). Any excess oil can be wiped off with a towel, especially if you have really nice bedsheets.

And in terms of types of oil, sesame, or ghee (clarified butter), or almond oil are all relatively neutral. Coconut oil is amazing but it’s considered cold so not ideal for autumn/winter. The idea is to apply something thick and weighty, but if you have a favorite lotion, that’s probably fine for external use only. I generally prefer skincare products that are herbal or edible. Whatever goes on your skin is also absorbed inside your skin. 

I’ve been using this “Beauty Balm” ghee with rose formulated for use as a skincare product. Though regular (preferably organic) ghee will work fine. 

Banyan Botanicals is my favorite source for high-quality Ayurvedic products. 

5. Shavasana. Corpse Pose. 

Number five could be a whole book, 

so, at the risk of completely skimming 

over the sacred science of Shavasana, let me just, for now, offer this step as a simple practice of guided relaxation to help you fall asleep. 

https://www.yogsadhna.com/shop/list/for_your_soul

Drop me a line if you try any of these (or maybe even already do one or two of these instinctually already) and let me know how it goes.

May you find the most nurturing rest this fall,

Monica