A long summer night with sleep deprivation and insomnia

The ideal indoor temperature for sleep is between 64 and 73 degrees Fahrenheit. When the temperature exceeds 75°F, it feels too warm, making it difficult to fall asleep. These days, nighttime temperatures often rise to 86°F, making it almost impossible to get a good night's sleep.

The pain of tossing and turning without being able to sleep is an intense kind of suffering. People who are dealing with high fever or painful illnesses, those with weak hearts, low energy, or sensitive and anxious nervous systems, often experience insomnia. The symptoms of insomnia are not limited to difficulty falling asleep. Even if one does fall asleep, waking up easily or waking up repeatedly during the night are also clear signs of insomnia.

Suffering from insomnia can significantly affect work performance above all else. Japan’s Ministry of Health has reported that "prolonged overtime work that reduces sleep time not only lowers work efficiency, but also leads to chronic physical and mental fatigue, resulting in health deterioration and the onset of disease."

As a preventative measure, they recommend disconnecting from work the moment you leave the office, spending time in a relaxed state, going to bed early and waking up early, and not skipping breakfast.

Similarly, the Sleep Research Institute in New York has warned that sleep deprivation can lead to extreme fatigue, anxiety, restlessness, and a decline in work productivity.

Sleep duration varies greatly from person to person. However, if you wake up in the morning feeling refreshed and alert, it generally means you've had enough sleep. It’s commonly said that sleeping at 11 p.m. and waking up at 7 a.m. is ideal.

That said, if you feel sleep-deprived, it’s okay to catch up on sleep over the weekend. Taking short naps during the day can also be beneficial, but napping after 3 p.m. should be avoided, as it can interfere with nighttime sleep.

To overcome insomnia, it’s important to avoid heavy meals late at night. In the evening, it's best to stay away from foods and drinks that contain caffeine, such as coffee, tea, and Coke. It’s a common belief that a glass of alcohol can help you fall asleep more easily, but in reality, it disrupts deep sleep, so it’s not a recommended method. Massaging your legs before bed—from your toes up to your calves—can help promote deep, restful sleep. Try placing both palms on your calves and gently rubbing or kneading the muscles.

Another effective method is to sit with your legs extended and place a cushion under your knees. Then, tense the muscles in your feet and pull your toes back toward your body. Hold this position for 10 minutes, then relax. Repeat as needed. For better results, inhale while pulling your toes back, and exhale as you release the tension.

Walnuts are known to be beneficial for insomnia caused by nervous exhaustion. Lightly roast shelled walnuts and grind them into a fine powder. Store the powder and take one to two spoonfuls daily after meals, mixed well in a cup of hot water.

This remedy is believed to help strengthen the brain, heart, and vital energy (yang), making it effective for calming the nerves and promoting better sleep.

Another effective remedy is to make a warm tea by simmering crushed arborvitae seeds (from the Chinese arborvitae tree) and walnuts, then adding finely chopped pitted jujube dates. After simmering, mix in some honey and drink the tea warm. This preparation helps treat insomnia, relieve headaches and nervous exhaustion, and strengthen the heart.

For symptoms like insomnia, anxiety, restlessness, and forgetfulness, it’s also recommended to boil 20 grams each of walnuts and the bark of the silk (Mimosa) tree (합환피, He Huan Pi, 合歡皮, known for calming the mind) and drink the decoction as tea three times a day.

Walnuts act as a natural nerve stabilizer, stimulating brain cell activity, boosting vitality, and enhancing physical strength. Rich in fats and proteins, they are beneficial for people recovering from illness or those sensitive to cold, and they also help improve skin luster.

Walnuts are particularly high in unsaturated fatty acids, which help prevent cholesterol buildup in the arteries, making them effective in preventing arteriosclerosis and heart disease. However, due to their high fat content, consuming more than 20 grams per day can be harmful, so moderation is important.

Interestingly, the green outer husk of unripe walnuts can be crushed to extract a liquid that, when mixed with perilla oil or applied directly to the scalp, serves as a natural dye for gray hair.

Photo by aboodi vesakaran on Unsplash