Too Sleepy: Spring time drowsiness tips
If you are looking for tips to fight insomnia -- you WANT to be sleepy -- please refer to our other blogpost here.
From the perspective of Traditional Chinese medicine, the reason for "spring fatigue" is mainly due to the significant climate changes between winter and spring, requiring the body to undergo an adjustment process.
Nourishing Yin
People troubled by spring fatigue often also experience symptoms of Yin deficiency, such as insomnia, excessive phlegm, liver Yang hyperactivity, hot flashes in the palms, soles, and chest, hot extremities, red tongue, dry mouth, and a thready, rapid pulse. Besides drowsiness, they may also experience flushed face, irritability, hair loss, forgetfulness, constipation, and increased vaginal discharge in women. All of these are caused by Yin deficiency.
Under normal circumstances, the Yin and Yang energies in the human body are in dynamic balance. During winter, Yang energy sinks while Yin energy rises, leading to chills and cold limbs. Once spring arrives, the Yin-Yang balance changes; Yang energy gradually rises, while Yin energy becomes relatively weak. This makes people more easily agitated and restless. As a result, people who previously have no trouble falling asleep begin to experience insomnia in spring. If you don't sleep well at night, how can you have energy during the day? Coupled with the rising temperatures, sleepineess is inevitable.
"Spring fatigue" is often a manifestation of Yin deficiency. To overcome it, you must treat the symptoms that accompany spring fatigue accordingly.
Spring Fatigue Accompanied by Phlegm Retention
In TCM, phlegm retention refers not only to expectoration but also to all symptoms caused by impaired fluid metabolism and stagnation in the body. The most common symptom is phlegm stuck in the throat, without other major respiratory infection symptoms. They might experience dry mouth and oral ulcers. More diagnostically significant is the presence of afternoon fever, flushed cheeks, hot palms and soles.
Those with severe symptoms may need to take a decoction of Sha Shen and Mai Dong under the guidance of a TCM practitioner to clear heat from the lungs and stomach, and to generate fluids and moisten dryness.
Spring Fatigue Accompanied by Night Sweats
Normally, excessive sweating only occurs under these conditions: strenuous exercise, rises in temperature, and mental stress. However, if the Yin and Yang are imbalanced , excessive sweating can occur during sleep. Those experiencing spring fatigue accompanied by night sweats have difficulty falling asleep, often tossing and turning for long stretches of the night. Their sleep quality is also poor, easily awakened by the slightest disturbance. In severe cases, even slight activity during the day can cause profuse sweating. Some male patients may experience nocturnal emissions.
The classic tonifying medicine 'Liuwei Dihuang Wan' is recommended in this situation. The Shu Di Huang in the formula nourishes kidney Yin, while Shan Zhu Yu and Mu Dan Pi have a heat-clearing effect. The combination of these two ingredients extinguishes internal heat. The dosage of Liuwei Dihuang Wan should be small: a third of the usual recommended amounts.
Spring Fatigue Accompanied by Insomnia
Insomnia is the most annoying thing for those suffering from spring fatigue—unable to fall asleep at night and unable to wake up during the day. Insomnia caused by Yin deficiency and excessive Yang is closely related to the heart and kidneys. In this case, harmonizing the heart and kidneys is of paramount importance.
Consuming Sheng Di Huang and Suan Zao Ren Porridge for breakfast is quite effective. 1 oz of Sheng Di Huang and 1 oz of Suan Zao Ren, add 2 Liter of water to decoct, filter out the dregs, and then use the broth to cook porridge. Consume for 1 week.
It is important to note that the effects of TCM vary from person to person. For chronic fatigue or severe drowsiness, it is advisable to consult a doctor.
Regulating Daily Habits
To combat spring fatigue, it is recommended to go to bed early and wake up early to ensure sufficient sleep. Ideally, take a 30-minute nap (no more than one hour) at noon. If a nap isn't possible, simply close your eyes and relax to relieve stress. In terms of diet, eat plenty of vitamin-rich green vegetables; frequently open doors and windows to ensure good indoor air circulation; increase outdoor activities, engage in suitable physical exercise, and increase social interaction—socializing can be very effective in relieving fatigue. Also, due to significant temperature fluctuations, adjust clothing accordingly; do not underestimate the spring time temperatures and underdress for the weather.
With that in mind, visual stimulation of the outdoors is also beneficial. Seeing the sun, touching grass, and gazing into the distance allows you to be one with nature, providing a good visual stimulus to regulate your circadian rhythm. Breathing fresh air will also promote blood circulation throughout the body.
Dietary therapy: clearing the lungs and relieving fatigue
TCM states that spring fatigue is often caused by lung and spleen qi deficiency and dampness obstructing the sensory orifices. Therefore, regulating spring fatigue should focus on invigorating lung qi, strengthening the spleen, and eliminating dampness. Treatment should be based on syndrome differentiation, taking into account the patient's symptoms, tongue, and pulse, with different emphases for each approach.
Commonly used herbs include but are not limited to 防风Fang Feng, 白术Bai Zhu, 党参Dang Shen, 怀山药Shan Yao, 薏米YiMi/Job'sTears, 陈皮Chen Pi, 茯苓Fu Ling, 莲子Hu Lian Zai, 芡实Qian Shi, Jing Jie荆芥, Shan Zha 山楂 (dosage should be determined by a trusted TCM Practitioner). Formulas such as SiJunZiTang formula and ShenLing BaiZhu formula are also frequently used and have good effects.
Drinking tea made by steeping 5 grams each of Chrysanthemum Flowers菊花, Bu Zha Ye布渣叶, Zi Su Ye紫苏叶 with a small amount of 陈皮Chen Pi can also help relieve spring fatigue and prevent colds.
Not only are they staples in Chinese cuisine, ginger, scallions, and garlic are also excellent traditional Chinese medicines. In spring, when yang energy rises, pungent and sweet foods help to invigorate yang, while warm foods help to protect yang. These three in particular are especially helpful to expel dampness, try to incorporate these easily found and affordable herbs into your diet, and eat plenty of vitamin-rich green vegetables.
Acupressure Massage
Acupressure massage can relax muscles and improve blood circulation, enhancing the body's ability to resist spring fatigue. Commonly selected acupoints or meridians include the Taiyang (EX-HN5), Fengchi (GB20), Feimen (BL13), Neiguan (PC6), and Zusanli (ST36). Massage these points once in the morning and once in the evening for 3-5 minutes each time.
You can also try the "dry face washing" method—close your eyes and use the thenar eminence of both hands to massage from the corners of your mouth and nostrils upwards, then downwards from your forehead to your chin, and then back up from the corners of your mouth. Repeat this for one week, doing 10-20 sets each time.
Alternatively, the "combing hair" method—spread your fingers and apply gentle pressure from your finger pads to "comb" your hair from your forehead to the back of your head, finally massaging your neck.
You can also massage the Hegu (LI4) acupoint (between the thumb and index finger) and the Laogong (PC8) acupoint (center of the palm) for one or two minutes until you feel a tingling or numb sensation; this can quickly refresh the mind.
Additional Notes:
Qi and Blood Deficiency Symptoms: fatigue, pale complexion, dizziness, and palpitations.
Formula: Sheng mai Yin (to replenish both Qi and Yin) and Ba zhen wan (to replenish both Qi and blood).
Yin Deficiency with Excessive Fire Type Symptoms: Dry mouth, hot palms and soles, insomnia with vivid dreams, irritability.
Formula: Tian wang Bu xin pills (nourishes yin and calms the mind).
Weak spleen and stomach Symptoms: poor appetite, abdominal distension, loose stools, and increased fatigue after meals.
Formula: Bu zhong Yi qi pills (raise the qi and improves prolapse).
It is important to note that the effects of TCM vary from person to person. For chronic fatigue or severe drowsiness, please consult a doctor.
