Sleep From Ibn Sina’s Point of View
“Sleep relieves fatigue and helps retain substances that have a strong tendency to be expelled from the body. Only a small amount of superficial waste material is eliminated during sleep. Sleep also promotes sweating. Individuals who experience excessive sweating during sleep, in the absence of any external cause, are likely to have consumed an excessive amount of food. Excessive wakefulness can disturb brain function, leading to dryness of the brain, weakness, and the development of serious diseases. Since prolonged wakefulness depletes bodily substances, it increases hunger and appetite while reducing digestive capacity.”
Adequate sleep is essential for maintaining health and supporting the normal function of the nervous system. During sleep, the nerves are relieved from accumulated pressure and fatigue. Studies have shown that animals deprived of sleep die sooner than those deprived of food. These principles form an important part of understanding sleep disorders in traditional Iranian medicine. At ACPFOOD, we are committed to preserving and sharing valuable traditional herbal knowledge and natural wellness practices that support healthy sleep and overall well-being.
Sleep should be sufficient in both duration and quality. Restless, light, or disturbed sleep does not provide the same restorative effect as deep and regular sleep, even if it lasts for a long time. When sleep duration is insufficient, symptoms such as fatigue, heaviness in the head, and sometimes morning headaches may occur. As a result, during the day, intellectual function, memory, concentration, and mental clarity may decline, often leading to irritability and impatience.
Sleep Duration for Adults
The number of hours adults need for sleep during the night is not exactly the same for everyone, as individual sleep requirements may vary. However, on average, approximately eight hours of sleep per night is considered suitable for most adults.
Unfortunately, some people regard sleep as unproductive time and believe they can use those hours for additional work or daily activities, without realizing the negative consequences of chronic sleep deprivation. In the study of sleep disorders in traditional Iranian medicine, insufficient sleep is believed to gradually weaken both physical and mental health.
Continuous lack of sleep may lead to the following problems:
- Disturbance in the normal function of the brain and nervous system
- Reduced physical and mental work capacity
- Increased irritability, anger, impatience, and emotional instability
- Greater fatigue and increased susceptibility to various illnesses and health problems
Conditions for Restful and Deep Sleep and Relief from Sleep Disorders
As mentioned earlier, restful and deep sleep is essential for the health of the nervous system as well as the proper function of the heart and blood vessels.
To achieve healthy and restorative sleep, the following recommendations should be practiced regularly as beneficial lifelong habits:
- Dinner should be eaten at least 2 to 2.5 hours before bedtime.
- Intense mental activity should be stopped at least 1 to 1.5 hours before sleep.
- The bedroom should be quiet, dark, and properly ventilated at bedtime.
- Sleepwear should be loose and comfortable so that blood circulation throughout the body is not restricted.
- The head should never be fully covered with quilts or blankets, and sleeping on the stomach should be avoided, as this position may interfere with normal breathing and reduce oxygen intake, leading to discomfort and health problems.
- Sleeping at a consistent and regular time each night is strongly recommended.
Treatment for Insomnia
Insomnia is one of the most common sleep disorders and may affect individuals for a variety of reasons. It is important to identify the underlying cause and begin appropriate treatment as early as possible.
In many cases, insomnia is associated with excessive mental preoccupation and persistent thoughts that become more noticeable at night. In some individuals, it may also be related to disorders of the heart, brain, nervous system, or certain underlying diseases.
This condition may lead to mental fatigue, reduced appetite, slow thinking, weakened memory, physical weakness, and decreased daily performance.
Individuals suffering from insomnia or insufficient sleep are traditionally advised to sleep in a small, quiet, and dark room. Spraying rose water or using a mild rose fragrance in the bedroom may also help create a calming atmosphere that supports sleep.
In addition, it is recommended to avoid consuming tea, coffee, cocoa, tobacco, eggs, and heavy meat dishes at night, while using the following foods and natural remedies instead:
The following foods and traditional remedies have commonly been recommended to help improve sleep quality and relieve insomnia symptoms:
Yogurt, cucumber, saffron, cinnamon (Cinnamomum verum), lemon juice, zucchini pottage, onion with dinner, lettuce, carrot juice, horseradish or radish with dinner, warm milk before bedtime, bread with yogurt, red apple juice before sleep, Bitter Orange blossom hydrosol (Citrus × aurantium) at bedtime, Opium poppy seed syrup (Papaver somniferum) after meals, Musk Willow hydrosol (Salix aegyptiaca) before sleep, poppy flower oil (Papaver somniferum) with dinner, poppy seeds (Papaver somniferum), sweet almond oil with dinner, Jerusalem artichoke (Helianthus tuberosus), coriander leaves (Coriandrum sativum), hazelnuts, and cinnamon syrup.
Additional traditional recommendations include:
- Eating grated red apple with its skin sweetened with honey every night before bed
- Consuming 30 to 40 grams of pumpkin seeds at night
- Cooking pumpkin juice with water or milk and consuming it before sleep
- Eating pounded Persian shallot (Allium stipitatum) cooked in soup at night
- Soaking 100 grams of Valerian root (Valeriana officinalis) in one liter of warm water for 12 hours, refrigerating it, and drinking one cup of the filtered liquid before bedtime
- Boiling 12 Common poppy flowers (Papaver rhoeas) in one liter of water for 10 minutes, then filtering, sweetening, and drinking the preparation after dinner
- Boiling lettuce and drinking the filtered water at bedtime
- Keeping the soles of the feet warm and avoiding stressful or intrusive thoughts before sleep
- Brewing 50 grams of Quince flower (Cydonia oblonga) in one liter of non-alcohol beer, then mixing the filtered liquid with Bitter Orange blossom hydrosol (Citrus × aurantium) before drinking
- Infusing 20 grams of dried Lavender flower (Lavandula angustifolia) in one liter of water for 15 minutes, refrigerating it, and drinking one cup after lunch and another after dinner daily
- Boiling 25 grams of dried orange leaves in one liter of water for 15 minutes, sweetening the liquid with honey or sugar, and mixing one cup with three tablespoons of Bitter Orange blossom hydrosol (Citrus × aurantium) before bedtime
- Eating two or three red apples with their skin at night or drinking a glass of apple juice
- Drinking a teaspoon of licorice extract powder dissolved in warm water before bed, provided the individual does not suffer from high blood pressure
- Sweetening 40 grams of fresh coriander juice (Coriandrum sativum) with sugar and consuming it before sleep
- Eating freshly cooked cilantro (Coriandrum sativum) with bread and yogurt at dinner time
Insomnia in Infants
Insomnia and sleep disturbances in infants can be particularly challenging, especially during the first months of life. Sleep problems are more common in babies under 12 months of age, and noisy or stressful environments may further aggravate the condition. In discussions of sleep disorders in traditional Iranian medicine, maintaining a calm and balanced environment is considered important for supporting healthy sleep patterns in infants.
An infant’s bedtime and sleep duration naturally differ from those of adults. In many babies, it takes time for a regular sleep pattern to develop and gradually become aligned with the family’s routine. A baby’s sleep cycle is closely related to feeding frequency. Premature infants often need to feed more frequently than full-term babies and therefore tend to sleep for shorter periods.
In older infants, sleep problems may arise due to mood changes, stress, noisy surroundings, or simple illnesses such as colds, earaches, headaches, digestive discomfort, burning sensations in the feet, or sensitivity to cold and heat. Some childhood sleep disturbances are unavoidable and may cause distress for parents. However, if the problem persists or worsens, medical consultation is recommended.
If a child’s sleep pattern is irregular from the beginning, several supportive measures may help improve sleep quality. During the day, parents may try to keep the baby more active and rest when the baby is asleep. Once the infant reaches approximately 10 weeks of age, establishing a more regular bedtime routine may be beneficial.
Feeding the baby in a quiet, dark room, ensuring that the baby is comfortable, well-fed, and wearing a clean diaper before sleep may help promote restful sleep. Gentle soothing methods such as listening to the sound of a ticking clock, cradling, or playing soft relaxing music may also calm the infant and encourage sleep.
During nighttime feeding, excessive stimulation and play should be avoided. If parents suspect that the baby’s frequent awakening is related to illness or discomfort, a doctor should be consulted. In many children, nighttime insomnia gradually improves with age, although sleep disturbances may occasionally recur later in childhood.
Insomnia in Elderly Individuals
Elderly individuals who suffer from insomnia or insufficient sleep are traditionally advised to avoid tea, coffee, cocoa, and tobacco, as these substances may stimulate the nervous system and interfere with restful sleep.
As supportive remedies, drinking one glass of red apple juice before bedtime is commonly recommended. If red apples are unavailable, alternatives such as orange juice, yogurt, or warm milk may also help promote relaxation and improve sleep quality.
Insomnia Due to Thirst
If insomnia is caused by excessive thirst or dryness, cooking pumpkin seeds with water or milk and consuming the preparation may help soothe the body and support sleep.
Insomnia Due to Fever
If insomnia occurs during fever, a traditional remedy is to finely grind 30 grams of pumpkin seeds and boil them together with 5 grams of dried bark from young Salix branches (Salix alba) and a quantity of milk. The preparation should then be strained and consumed while warm.
Insomnia in Hot Temperaments
In traditional medicine, insomnia associated with a hot temperament may present with symptoms such as dizziness, poor concentration, excessive thirst, dryness of the eyes, nose, tongue, and mouth, heat in the head, sadness, ringing in the ears or head, and prolonged sleeplessness.
To help manage this type of sleep disorder, traditional practitioners may first recommend hijama (wet cupping). In addition, drinking European White Waterlily syrup (Nymphaea alba) before bedtime may help calm the body and support sleep. Applying Sweet Violet oil (Viola odorata) mixed with sweet almond oil, pumpkin seed oil, or Damask Rose oil (Rosa damascena) to the head is also traditionally considered beneficial.
Another traditional practice is to boil lettuce leaves, Hyoscyamus niger seeds, fresh coriander (Coriandrum sativum), and European White Waterlily (Nymphaea alba) in water and use the preparation as a warm foot bath before sleep.
Consuming foods such as lettuce, zucchini, Marjoram (Origanum majorana), fresh coriander (Coriandrum sativum), and cucumber may also be helpful. Taking a shower after dinner is traditionally recommended as well. Individuals with this condition are generally advised to avoid heavy, difficult-to-digest foods and foods that may contribute to constipation.
How to Increase Deep Sleep
To promote deeper and more restful sleep, drinking a glass of tangerine juice (Citrus reticulata) before bedtime is traditionally recommended.
Another traditional remedy, especially recommended for women, is to boil 40 grams of ground fennel seeds (Foeniculum vulgare) in one liter of cold water for 10 minutes. The preparation should then be allowed to brew for an additional 10 minutes before being filtered and sweetened with honey. After cooling, it may be stored in the refrigerator, and one cup can be consumed nightly after dinner to help support deeper sleep.
Sleep Apnea
Sleep apnea is a sleep-related breathing disorder characterized by temporary and repeated pauses in breathing during sleep. This condition is more commonly observed in children and adults, particularly between the ages of 40 and 60, and is more prevalent in men. Genetic factors may also contribute to its development. Risk factors include obesity, alcohol consumption, and smoking.
In this condition, breathing may stop during sleep for at least 10 seconds and occur at least five times per hour. Sleep apnea is generally categorized into mild and severe forms. Mild cases may present with fewer symptoms and complications, while severe cases can lead to reduced oxygen supply to the body, potentially resulting in serious health consequences.
Sleep apnea is more frequently seen in individuals who smoke, consume alcohol, or are overweight. In some cases, it may also occur at high altitudes due to changes in oxygen availability.
Sleep Apnea Can Be Divided Into Two Main Parts
1. Obstructive Sleep Apnea (OSA)
This sleep disorder is most commonly seen in men between the ages of 40 and 60 and occurs when the upper airway becomes partially or completely blocked during sleep. In many cases, this obstruction is due to relaxation of the soft tissues of the throat (larynx), which leads to airway narrowing or closure. As a result, breathing is interrupted until oxygen levels in the blood drop, triggering a reflex awakening. This process is often accompanied by loud, deep snoring.
Excess body weight—especially fat accumulation around the neck—as well as anatomical factors such as a large tongue or small oral cavity, can contribute to or worsen this condition. In children, enlarged tonsils or adenoids are among the most common causes of airway obstruction leading to OSA.
The symptoms of obstructive sleep apnea usually develop gradually, and in many cases, the first signs are noticed by a spouse or family members who observe abnormal breathing patterns or snoring during sleep.
2. Central Sleep Apnea
Central sleep apnea is a less common form of sleep-related breathing disorder in which the areas of the brain and nervous system responsible for regulating breathing do not function properly, resulting in irregular or interrupted breathing during sleep. This condition is also discussed in the context of sleep disorders in traditional Iranian medicine, particularly in relation to disturbances affecting the brain, nerves, and respiratory balance.
Possible causes of this condition include brain injury due to concussion, stroke, or other neurological disorders. Unlike obstructive sleep apnea, the symptoms of central sleep apnea may appear suddenly and usually depend on the underlying cause.
Common symptoms and complications associated with both forms of sleep apnea may include:
- Disturbed or poor-quality sleep
- Inability to Sleep During the Day
- Poor memory and reduced concentration
- Morning headaches
- Loud snoring
- Personality or mood changes
- Frequent urination during the night
- Erectile dysfunction in men
Severe sleep disturbances may increase the risk of accidents, including car accidents caused by daytime drowsiness. The use of sleeping pills and alcohol may further worsen symptoms and complications.
If left untreated, sleep apnea may lead to serious health problems such as irregular heartbeat, pulmonary hypertension, and high blood pressure. Severe cases may become life-threatening.
Individuals with mild obstructive sleep apnea (OSA) are generally advised to avoid alcohol and sleeping pills. Weight loss may significantly improve symptoms in overweight individuals. Sleeping on one’s side rather than on the back may also help reduce airway obstruction and improve breathing during sleep.
When sleep apnea is related to high altitude, symptoms often improve after returning to lower altitudes.
Nightmare
To help reduce nightmares and disturbed dreams, it is traditionally recommended to eat dinner at least two hours before bedtime and to choose foods that are light and easy to digest. Heavy meals late at night may interfere with restful sleep and contribute to unpleasant dreams.
Avoiding foods such as leeks and beans before sleep is also traditionally advised, as they may increase digestive discomfort in some individuals.
As a supportive natural remedy, drinking one cup of Valerian root decoction (Valeriana officinalis) before bedtime may help calm the nervous system and promote more peaceful sleep.
Snoring
Snoring is a loud breathing sound produced during sleep and may sometimes be a sign of a more serious sleep disorder known as obstructive sleep apnea (OSA), which was discussed earlier.
Risk factors that may contribute to snoring include excess body weight, alcohol consumption, and smoking. Snoring occurs when the soft tissues at the back of the mouth and throat vibrate during breathing while asleep.
Although snoring is not usually considered a dangerous condition on its own, it can negatively affect sleep quality and may cause discomfort both for the affected individual and for people nearby. Persistent or severe snoring, especially when accompanied by pauses in breathing, daytime fatigue, or poor sleep quality, may require medical evaluation.
Vibration of the soft tissues during sleep may occur due to obstruction or narrowing of the nasopharynx, which is the airway connecting the back of the nasal cavity to the pharynx. In overweight individuals, excess tissue in this area may partially block the airway and contribute to snoring.
Sleeping on the back may worsen snoring by further narrowing the airway. Alcohol consumption and the use of sedative medications can also increase snoring by relaxing the throat muscles during sleep. In some cases, inflammation caused by throat infections or irritation from smoking may contribute to the problem. Nasal congestion associated with colds or flu may also lead to snoring.
Structural abnormalities, such as deviation of the nasal septum, can sometimes be responsible for persistent snoring. In children, enlarged tonsils and adenoids are among the most common causes.
If snoring is accompanied by additional symptoms such as poor concentration, excessive daytime sleepiness, or breathing pauses during sleep, medical consultation is recommended. Otherwise, several lifestyle adjustments may help reduce symptoms. Weight loss, smoking cessation, and reducing or avoiding alcohol consumption may significantly improve snoring. It is also advisable to avoid sedative medications and alcohol before bedtime. In addition, adjusting the sleeping position and using a properly supportive pillow may help reduce airway obstruction and lessen snoring.
Conclusion
In traditional medicine, healthy sleep is considered one of the essential foundations of physical and mental well-being. The principles of sleep disorders in traditional Iranian medicine explain that sleep disturbances may arise from various factors, including lifestyle habits, emotional stress, environmental conditions, underlying diseases, or imbalances within the body.
Maintaining a balanced daily routine, proper nutrition, emotional calmness, and healthy sleeping habits may help improve sleep quality and support overall health. While many traditional herbal remedies and natural practices have historically been used to promote restful sleep and relieve sleep-related disturbances, persistent or severe symptoms should always be evaluated by a qualified healthcare professional. At ACPFOOD, we are dedicated to preserving and sharing authentic knowledge of traditional herbal medicine and natural wellness practices, offering valuable botanical ingredients and information rooted in traditional healing systems.
Resources:
1- Daeratol Maarif Giah Darmanie Iran (Noskhehaye Shafabakhsh), by Haji Sharifi, Ahmad (Attare Esfahani)