Do you find it difficult to fall asleep, wake up during the night, or wake earlier than you would like in the morning?
As autumn begins, daylight hours gradually become shorter and the heat of summer starts to ease. For many people, this can naturally create more comfortable conditions for sleep.
However, lingering summer fatigue or larger changes in temperature between day and night may affect the body’s ability to settle into a comfortable rhythm, and some people may still find it difficult to sleep well.
In this article, we will look at the relationship between sleep and ageing and explore ways of supporting healthier sleep from a traditional Kampo perspective. The hope is that these simple approaches can help you make the most of autumn and gradually develop a more restful sleep routine.
How Sleep Changes With Age
In general, sleep duration tends to become shorter as we get older. This is one of the natural physiological changes that can occur with ageing.
From the perspective of traditional Kampo medicine, ageing is associated with a gradual decline in what is traditionally described as Kidney vitality, known as Kidney deficiency or Jinkyo. The Kidney in Kampo is not simply the anatomical kidney understood in Western medicine; it represents a broader traditional concept associated with vitality, ageing and the body’s fundamental reserves.
Kampo also describes another concept known as Yin deficiency, referring to a gradual reduction in the body’s nourishing and moistening qualities.
Within this traditional framework, these changes may contribute to a greater tendency towards lighter or less settled sleep as we age.
Kampo Looks Beyond Sleep Alone
Age-related changes are only one part of the picture. Sleep difficulties can have many different contributing factors, and these can vary considerably from one person to another.
For this reason, Kampo does not focus only on the fact that someone cannot sleep. Instead, it considers the wider pattern of symptoms and asks what may be affecting the body’s overall balance.
Two areas that are particularly important are the traditional concept of the Liver, and the relationship between Qi and Blood. These areas can influence one another, which is why Kampo traditionally takes a whole-body approach rather than focusing on sleep in isolation.
These are also areas where everyday habits may offer practical ways to support overall wellbeing.
The Traditional Role of the Liver
In Kampo theory, even relatively small amounts of everyday stress may affect the smooth movement of Qi, which can in turn influence the balance of the Liver.
Traditionally, this may be associated with a feeling of internal heat and a state in which the mind and body find it harder to settle. This can be one factor contributing to difficulty falling asleep.
Kampo also describes the possibility of Qi moving upward rather than flowing smoothly through the body when Liver balance is disturbed. This traditional pattern may be associated with sensations such as warmth or flushing. In women, these experiences can sometimes overlap with hot flashes commonly experienced during menopause.
At the same time, the age-related concept of Yin deficiency may also be associated with these sensations, as Yin is traditionally understood to have nourishing and cooling qualities.
From a daily wellness perspective, supporting Liver balance begins with managing stress and creating opportunities to relax. Seasonal foods such as oysters, clams and scallops can also be incorporated into a balanced diet.
Another consideration is prolonged use of digital devices. Traditional Kampo associates excessive use of the eyes with depletion of Liver Blood, so taking regular breaks and reducing unnecessary screen time may be a worthwhile habit.
For a simple way to unwind, try choosing a scent that you enjoy and combining it with slow, relaxed breathing. Small moments of calm can help create a more peaceful transition towards bedtime.
Qi, Blood and Physical and Mental Fatigue
The traditional concept of Qi is also important because it is closely associated with the body’s ability to carry out its various functions and processes.
One simple way to picture Qi is to imagine water flowing through a hose. If there is not enough water to begin with, the flow will naturally be weaker and more difficult to maintain.
When Qi is considered insufficient, some people may experience low energy, a lack of motivation or low mood, while others may notice digestive discomfort or other physical changes.
Qi deficiency is not necessarily associated only with naturally low stamina. Prolonged physical or emotional fatigue may also gradually deplete Qi and affect its smooth movement through the body.
The Relationship Between Qi and Blood
One traditional Kampo concept that is particularly important to understand is the relationship between Qi and Blood.
In Kampo theory, Qi and Blood are closely connected rather than being completely separate. Blood is considered to nourish Qi, while the healthy production and movement of Blood are also associated with Qi. For this reason, nourishing Blood through appropriate nutrition is traditionally regarded as one way of supporting Qi.
Blood is also associated with Yin in Kampo theory, so nourishing Blood is traditionally connected with supporting the body’s nourishing and moistening qualities as we age.
Traditionally, Blood is also considered important for maintaining restful sleep. When Blood is considered insufficient, some people may experience lighter sleep or wake more frequently during the night.
Similarly, when Blood or Yin is insufficient, Kampo theory suggests that the more active Yang of the daytime may be less well balanced, which may contribute to waking unusually early in the morning.
From this perspective, an important goal is to avoid a cycle in which poor sleep contributes to greater fatigue, while accumulated physical and mental fatigue makes restful sleep more difficult.
A balanced diet that provides adequate iron, protein, carbohydrates and fluids is an important foundation. Allowing around seven to eight hours for sleep can also give the body sufficient time for its normal overnight processes of recovery and regulation.
I personally experience disrupted sleep after each childbirth. Of course, caring for a baby who wakes every few hours and the changes that occur in the body after childbirth are significant factors. From a Kampo perspective, however, the stress associated with major changes in circumstances may also affect the smooth movement of Liver Qi, while blood loss during childbirth may contribute to depletion of Qi and Blood.
Traditionally, women have also been encouraged to rest their eyes after childbirth, reflecting the Kampo concept of conserving Liver Blood.
Looking at sleep in this way makes it easier to understand why sleep difficulties can sometimes be viewed as one expression of an imbalance affecting the body as a whole, rather than as an isolated sleep issue.
This perspective is not limited to the postpartum period. Similar patterns of physical depletion may also be considered after surgery or following significant fluid loss through heavy sweating.
Understanding Your Own Pattern and Building Healthy Habits
If you are wondering, “Which of these factors might be most relevant to me?”, start by looking at your everyday condition.
Have you been feeling unusually irritable or mentally overstimulated? Have you been experiencing ongoing physical or emotional fatigue? If there are no obvious factors, you may also consider whether your overall energy and nutritional intake need more attention.
Whatever the underlying pattern, everyday habits remain an important foundation.
Pay attention to a balanced diet and try to get some natural daylight in the morning, which can help support a regular sleep-wake rhythm. Moderate daytime exercise can also create a healthy sense of physical tiredness and help the body transition towards rest in the evening.
Rather than focusing only on sleep when a problem appears, consider the bigger picture: what you eat, how you move, when you rest and how you structure your day.
From a Kampo perspective, finding the approach to daily nourishment and self-care that suits your own body is an important step towards healthier, more restorative sleep.
Tomomi Tamura
International Certified TCM Practitioner • Registered Nurse