Insomnia is the inability to fall asleep or stay asleep, as noted by the National Heart Lung and Blood Institute. Insomnia can be short term or chronic, occurring more than three nights a week for a month or longer. In addition to contributing to fatigue, cognitive impairment and emotional disorders such as anxiety or depression, insomnia can increase the risk of vehicle accidents and substance abuse, notes the University of Maryland Medical Center.
Qigong, a type of moving meditation rooted in traditional Chinese medicine, may be useful for combating insomnia. A review of 10 years of scientific studies on qigong by Wonkwang University in Korea showed that qigong helped to relieve insomnia and reduce fatigue. Qigong involves various healing practices, such as movement, breathing exercises and meditation to balance the body’s energy and promote overall health.
Movement
Licensed acupuncturist Deborah Davis states that she has seen patients heal themselves of insomnia through qigong in as little as one week. More severe or chronic insomnia may take up to six months to resolve, she notes in her book “Women’s Qigong for Health & Longevity.” Davis recommends an exercise known as “Dragon Spiraling up the Pillar” to help nourish the kidneys and the heart, organs believed to be involved in insomnia.
Start in a standing position with your feet together. As you inhale, bend your knees and enter into a slight crouch, keeping your torso straight. Exhale as you twist your upper body to the right and straighten your knees. Swing your arms and place your left hand on your right shoulder and your right hand on your middle or lower back. Lower your arms as you bend your knees and return to center. Repeat on the opposite site. Complete the entire cycle nine to 18 times. When you practice qigong exercises, pay special attention to your breath, inhaling deeply into and exhaling from the lower abdomen.
Healing Sounds
The practice of qigong makes use of vocalizations known as the Six Healing Sounds. Five of the sounds are associated with specific organs: the lung, liver, heart, spleen and kidney. Uttering the sound is said to dispel toxins and improve function of the related organ. The sixth sound, known as the Triple Heater, is associated with temperature in the torso.
Try using the healing sounds at night to flush toxins and troublesome emotions from the body. Davis recommends repeating the heart healing sound six times. The heart healing sound is pronounced “huuh” and is a deep guttural sound. Davis likens it to saying the work “hook” without the “k.” Follow with several deep breaths, and repeat one or two more times.
Meditation
If you have difficulty falling asleep or wake up in the middle of the night, Davis recommends a qigong meditation known as “Buddha’s Sleep,” traditionally said to help blood circulate freely and encourage digestion. Lie down on your right side with your right palm on the side of your face. Your hand should be next to, but not covering, your ear. Arrange your legs in a comfortable position with your knees bent. You may wish to place a pillow between your knees. Place your left hand on your left hip. Relax and focus on your breathing.
References
- National Heart Lung and Blood Institute: What is Insomnia?
- University of Maryland Medical Center: Insomnia
- PubMed: Retrospective Survey on Therapeutic Efficacy of Qigong in Korea
- AltMD: Qigong
- “Women’s Qigong for Health & Longevity”; Deborah Davis; 2008
