How to Decode Dreams and Improve Sleep Health

Title: How to Decode Dreams and Improve Sleep Health Introduction: Dreams reflect psychological state and health; this article explores their mechanisms and guides dream analysis for better sleep. Keywords: ['Mental Health', 'Sleep'] Author: Haiying, Chief Physician of the Neurology Department at Liaoning University of Traditional Chinese Medicine Affiliated Hospital. Reviewer: Sun Shucheng, Chief Physician of the Department of Otolaryngology at Guang'anmen Hospital, China Academy of Chinese Medical Sciences, and President of the Sleep Medicine Professional Committee of the World Federation of Chinese Medicine Societies. Produced by: Science China The cover image of this article is sourced from a copyright stock library. Reprinting may lead to copyright disputes.

Have you ever experienced a dream where long-forgotten memories suddenly replay in your mind? Or perhaps a dream where you find yourself being chased, falling from great heights, or engulfed in flames, waking with your heart pounding? Some dreams can be bizarre and absurd. Why do some dreams unfold like a continuous narrative while others appear disjointed? Are these absurd sequences merely meaningless neural impulses, or do they convey health signals from the body? Breaking the Misconception - What are We Misunderstanding About Dreams? In outpatient settings, it is common for individuals to anxiously inquire, "Doctor, I've been dreaming all night. Does that indicate my sleep quality is particularly poor?" Conversely, some confidently assert, "I never dream; my sleep is incredibly deep." Both assertions are, in fact, misconceptions. Misconception 1: Is a night without dreams a sign of good sleep? The reality is that everyone dreams multiple times each night. A typical sleep cycle lasts around 90 minutes, and individuals experience 4 to 6 cycles nightly. Dreams primarily occur during the rapid eye movement (REM) stage, where brain activity is heightened. If you believe you "never dream," it's likely because you didn’t wake up at the conclusion of a dream or simply forgot it upon waking. Misconception 2: Does dreaming mean you didn't sleep well? Dreaming is a normal aspect of sleep and can actually indicate a healthy brain. The true factor impacting sleep quality is not the dream itself, but frequent awakenings due to dreams or feeling fatigued upon waking, often associated with fragmented sleep patterns. Dreams Under the Scientific Lens: The Brain's "Nightly Cleanup" Modern medicine posits that dreams represent the brain's ongoing response to both internal and external stimuli during sleep, regarded as a normal physiological phenomenon. Instead of viewing dreams as the antagonists of sleep, consider them as the "cleaners" and "psychologists" sent by the brain. Memory Organizer: The brain organizes and categorizes memories during sleep through dreams, archiving important ones in long-term memory while discarding unnecessary ones. Emotional Trash Can: Nightmares or dreams of fear and anxiety are the brain's mechanisms for alleviating emotional pressure built up during the day. Studies indicate that occasional nightmares serve as a unique outlet for confronting negative emotions, converting anxiety and worries into "dramas" that facilitate processing, resulting in a refreshed awakening. The Brain Gym: During the REM phase, the brain's visual, motor, and emotional centers are activated, promoting the vitality of brain cells and delaying cognitive decline. Dreams in Traditional Chinese Medicine: The "Nightly Report" of Organs and Qi-Blood The historical records of Traditional Chinese Medicine's perspectives on dreams trace back to the "Huangdi Neijing" (The Yellow Emperor's Inner Canon). In TCM, dreams are categorized into physiological and pathological types. Where do dreams originate? They are guided by the five spirits, with the soul playing an essential role. The "Su Wen: On the Explanation of the Five Qi" states: "The heart houses the spirit, the lungs house the corporeal soul, the liver houses the ethereal soul, the spleen houses the intention, and the kidneys house the will." The fluctuations of these five intentions are the intrinsic causes of dreams. TCM posits that dream experiences are closely intertwined with the "flight of the soul and corporeal soul." As stated in the "Ling Shu: On the Original Spirit": "The one that travels with the spirit is called the soul; the one that enters and exits with the essence is the corporeal soul." The soul is associated with the liver whereas the corporeal soul reigns in the lungs, both governed by the heart's spirit. During sleep, the heart's spirit is calm and at rest, easing the restrictions on the soul and corporeal soul, allowing them to wander and manifest dreams—this concept underlies "when the heart is at peace, dreams arise." Secondly, why do dreams vary? Yin and Yang, the void and the real, all find expression in dreams. At the pathological level, the "Treatise on the Relation of Prosperity and Decline" within the "Yellow Emperor's Inner Canon" underscores that dreams are largely attributed to a "deficiency of qi in the five organs, coupled with an excess of yang qi and deficiency of yin qi." The "Inner Canon" states: "When both the righteous and sinister forces invade from external sources without settling down, they disturb the organs, causing unrest, and they travel along with nutritive and defensive qi, creating an agitation that disrupts sleep and leads to vivid dreams." This suggests that dreams often result from internal organ qi deficiencies exacerbated by external disturbances, leading to instability in the soul and spirit. Consequently, Traditional Chinese Medicine frequently utilizes dream characteristics to infer potential abnormalities in the functions of the five organs. "When there is excessive liver energy, one dreams of anger": The liver manages the flow of energy and emotions; if emotional expression is obstructed or liver yang is hyperactive, one is likely to dream of disputes and uncontrollable anger. "When lung energy is excessive, one may dream of fear, weeping, or flying": The lungs correlate with sorrow; individuals with imbalanced lung energy are more susceptible to dreams of being pursued, crying, or soaring. "When the heart is exuberant, dreams may bring joy or fear": When the heart is lively and heart fire is robust, one may easily dream of laughter; however, if harmony between the heart and kidneys is disrupted, or if water and fire fail to support each other, one may also dream of fear. "When the spleen is strong, there are dreams of singing happily, yet the body feels heavy": The spleen governs thought; those with a weak spleen plagued by dampness are likely to dream of singing while experiencing heaviness and difficulty moving. "When kidney energy is vigorous, one does not dream of a dislocated waist and spine": The kidneys oversee the bones and create marrow. When kidney energy wanes, individuals may dream of a broken back or spine, moving with weakness, or falling into an abyss. There are several effective recommendations for achieving restful sleep and sweet dreams, drawing advice from both Chinese and Western medicine. Practical Advice for Modern Medicine: 1. Regular schedule: Aim to go to bed and wake up at approximately the same time each day to stabilize your biological clock. 2. One hour before sleep, refrain from using your phone: Blue light can deceive the brain into believing it is still daytime. 3. Seek ample sunlight during daylight hours and engage in moderate exercise: Activities such as walking, practicing Tai Chi, or participating in the Eight Sections of Brocade are great options, but avoid vigorous exercise before bedtime. 4. Limit naps to 30 minutes: Especially avoid napping after three or four in the afternoon, as this can disrupt your nighttime sleep cycle. The Pouch of Remedies in Traditional Chinese Medicine: Consume the right foods for peaceful dreams. Sour jujube seeds: Can be ground and brewed into tea or made into paste. These seeds nourish the heart and supplement the liver, calming the mind and spirit, making them ideal for individuals with heart and liver blood deficiencies, as well as those who often dream excessively and wake easily. Lily: Suitable for use in porridge and soup. Recommended for individuals who are anxious and possess excessive internal heat due to yin deficiency. Lotus seeds: Ideal for porridge or sweet soups, suitable for individuals experiencing excessive heart fire, restlessness, and frequent dreams. Longan fruit: Can be consumed directly or soaked in water. It is suitable for those with insufficient Qi and blood, as well as individuals experiencing forgetfulness and vivid dreams. Xiaomi: Cooked into porridge, suitable for those with weak spleens and stomachs or feelings of anxiety and unease. Black sesame: Grind into powder and consume with water, ideal for individuals with kidney deficiency and blood deficiency, prone to frequent nightmares and sudden startles. 2. Acupressure points for insomnia relief. Anmian Point: The midpoint of the line connecting the depression behind the earlobe and the depression below the occipital bone. Massaging this point can help calm and soothe the mind. Shenmen Point: Found on the inner side of the wrist along the transverse line on the side of the little finger. Gently pressing and kneading this point for one to two minutes before bedtime can help to calm the spirit. Yongquan Point: The concave area at the front part of the sole of the foot. Rubbing the soles to warm them before sleeping, or massaging this point, can help direct energy back to its source and improve sleep quality. 3. Enjoy a restorative midday nap: The period of midnight (11 PM to 1 AM) corresponds to the peak activity of the gallbladder; resting during this time is most beneficial for nurturing yang energy. Noon (11 AM - 1 PM): This is the Heart Sutra's time. A nap of 15-30 minutes can nurture the heart and calm the spirit. In a positive mindset, sleep peacefully. Worry less and minimize anger; spend more time engaging in games and conversations with old friends. Traditional Chinese medicine asserts, "With a mind at peace, the spirit finds tranquility." When the heart is unburdened, sleep naturally improves. Sleep isn’t trivial; dreams hold significant meaning. From today onward, cease worrying about dreaming. Dreams simply represent your body’s "health report" at night. Recognizing this allows for improved self-care and adjustment accordingly. May you feel invigorated during the day and slip peacefully into dreams at night.