When was the last time you had a good night's sleep? Difficulty falling asleep, early awakening, and shallow sleep... Today, sleep disorders are prevalent across all age groups. Some people resort to medication, but they fear drug dependence. Is there a better solution?

 

On World Sleep Day, March 21st, GanoHerb collaborated with the program "Shared Great Doctors" to invite Professor Lin Zhibin from Peking University Health Science Center and Mr. Huang Zhili, Chairman of the Chinese Sleep Research Association, to share valuable insights on sleep-related knowledge in the live broadcast room. Let’s take a look!

 

 

1. Why is it important to sleep well?

 

Good sleep brings you five major benefits, which are also five reasons to avoid staying up late. Professor Huang Zhili explains:

 

1) Energy Conservation and Enhanced Vitality: After a demanding workday, adequate sleep at night replenishes energy, ensuring greater vitality for the following day.

 

2) Brain Metabolic Waste Clearance and Improved Learning: Optimal nighttime rest is essential for daytime performance. High-quality sleep facilitates the removal of metabolic waste generated by the brain during the day, emphasizing the importance of students' sleep quality.

 

3) Consolidation of Learning and Memory: Sleep promotes the consolidation of memory. While wakefulness is for memory encoding and retrieval, good sleep contributes to better wakefulness.

 

4) Maintenance of Immune Function: Adequate sleep significantly bolsters the immune system.

 

5) Facilitation of Growth and Development: Approximately 80% of human growth hormone release occurs during sleep, underscoring why newborns require 12 to 18 hours of sleep daily.

 

2. Can Reishi improve sleep?

 

Professor Lin Zhibin explains, "It can be said that Reishi provides significant assistance to sleep health." The Pharmacopoeia of the People’s Republic of China records Reishi’s functions and indications:

 

It tonifies qi (vital energy), tranquilizes the mind, suppresses cough, and relieves wheezing. It is used for disquieted heart spirit, insomnia and palpitations, cough and wheezing caused by lung deficiency, consumptive disease with shortness of breath, and no appetite.

 

When we mention "tranquilizing the mind," it means promoting good sleep; "tonifying qi" refers to boosting the immune system. Additionally, Reishi has demonstrated effectiveness in fighting anxiety and depression. In summary, Reishi serves as a protective agent for sleep health.

 

 

Furthermore, extensive clinical research today has confirmed that Reishi extracts, Reishi fermentation products, and Reishi spore powder all have sleep-promoting and sleep-improving effects. Professor Lin Zhibin emphasizes that when it comes to treating insomnia with Reishi, there is no need to add the term "adjunctive." Reishi indeed directly contributes to treating insomnia.

 

3. Reishi is not a sedative or hypnotic drug. Typically, its effects become noticeable after 1 to 2 weeks of consistent use.

 

Conventional sedatives and sleep aids usually take effect rapidly with just one dose. However, Reishi is not of the same category, and its mechanism of action differs. Reishi primarily focuses on "tonifying qi  and tranquilizing the mind." Its effects gradually manifest, typically requiring 1-2 weeks of consistent use. These effects include improved sleep quality, increased appetite and body weight, reduced or alleviated palpitations, headaches, and dizziness, uplifted spirit, improved memory, and increased physical stamina. Reishi’s clinical efficacy in treating neuroasthenia and insomnia is associated with its homeostasis regulation of the neuro-immune-endocrine system.

 

4. How to choose Reishi products for improving sleep?

 

Currently, the most extensively researched aspect of Reishi is its impact on sleep improvement. Therefore, opting for Reishi extract-based products is a viable choice. Additionally, there are other combinations available, such as Reishi extract + Reishi spore powder or Reishi extract + Reishi spore oil, which are equally good options. Preparing Reishi by slicing it and brewing it with boiling water also yields positive effects. Furthermore, it is crucial to emphasize the importance of checking product labels. Select products that bear the "OTC" (Over-the-Counter) or "Health Food Blue Hat Sign" on their packaging, as these ensure quality and safety.

 

Live Q&A:

 

1. During chemotherapy, if I have trouble sleeping, can Reishi help improve my sleep?

Highly recommended. We know that chemotherapy has side effects, including impacting sleep. Reishi can play a role in enhancing efficacy and reducing toxicity, thereby improving quality of life. It can help with sleep improvement and alleviate anxiety during chemotherapy. Combining Reishi with chemotherapy provides multiple benefits.

 

2. How long should we sleep?

"Healthy China" recommends that individuals get 7 to 8 hours of sleep. Of course, individual variations exist, but the minimum sleep duration should be sufficient to avoid feeling drowsy the next day.

 

3. What is the recommended duration for a nap?

A nap of around 20 minutes is advisable. Excessive or prolonged daytime napping can increase the risk of future Alzheimer’s disease and also impact nighttime sleep.

 

4. I always wake up at 3 a.m. and have difficulty falling back asleep. How can I alleviate this?

Insomnia can be categorized into three situations: difficulty falling asleep, frequent awakenings, and early waking. If you experience early waking, avoid going to bed too early. Assess whether your total sleep duration is adequate, and consider sleeping later. If sleep habits improve but the issue persists, seek better treatment by consulting a healthcare professional.

 

 

Finally, how can ordinary people achieve health? Professor Huang Zhili summarizes it as "balancing mindset, healthy sleep, balanced diet, and moderate exercise." These recommendations may appear simple, but in today’s societal context, implementing them can indeed be challenging. Let us all strive for disciplined living and, with the assistance of Reishi, achieve healthy longevity.