Do you have trouble falling asleep or staying asleep? What about tossing and turning throughout the night? Or waking up feeling not well-rested? Acupuncture can help.
Currently in the heart of winter, when the sun sets earlier and rises later, our circadian rhythm naturally changes as well. In our modernized world, many of us are unaware and continue on the same schedule of bedtime and waking as we have all Summer, but our bodies and brains are still tuned into the changing rhythm. Obviously, our modern way of life is much different from our ancestors who farmed the land and were very aware of these changes, but this subtle shift in daylight can have a major impact on our daily life and health as the seasons change.
Fall and winter in Chinese medicine represent the changing of yang to yin and are related to the Kidneys, which are the energetic batteries in the body and are the deepest organs.
During winter, the amount of sunshine (yang) decreases and the darkness (yin) increases. The temperature cools. Many people get the urge to hibernate and stay inside. I always know fall is in full swing because I get the urge to bake and make soups. Fall and winter are the time to conserve and replenish Kidney energy in preparation for spring. Acupuncture, as well as making changes in your diet and lifestyle, aids in protecting the Kidneys during the winter and is beneficial for your entire body and mind.
Chinese medicine acknowledges the vital importance of deep, restful sleep for physical, emotional and mental wellbeing. Sleep is critical to maintain the correct flow of Qi and a body in harmony. From a Western perspective, poor sleep causes the body to over-produce stress hormones such as cortisol and adrenaline, which causes people to be anxious and more aggressive. Increased levels of cortisol due to stress and poor sleep is also linked to a suppressed immune system, high blood pressure, and weight gain.
According to a recent article in The Journal of Alternative and Complementary Medicine, insomnia affects about 40% of the adult population in the U.S. While 25-30% of these people experience intermittent sleep disruption, 10-15% report chronic insomnia, which can put the heart at risk.
Chinese Medicine views insomnia as a symptom of imbalance in the mind and body. The most common organ/meridian system affected is the Heart, which in TCM governs the mind and spirit. However, other organ systems may be involved, for instance the Lung, Liver or Gallbladder. Some people have no trouble falling asleep, but may wake at a specific time and not be able to get back to sleep. Others have difficulty falling asleep, or might have very light or dream-disturbed sleep. Each individual will have a different way they experience insomnia, and so a Chinese medicine approach to resolving their sleep issues will take this into account to address their individual pattern.
Acupuncture has been used very effectively for thousands of years to treat insomnia, and does not cause any addiction or side effects so worryingly common with prescription sleep medications. In addition, people who use acupuncture to treat insomnia often find that they will see an overall improvement in their physical and mental health. As with all things TCM, acupuncture for insomnia does not just treat the symptom of disturbed sleep, but will address the root disharmony in the body causing the condition, which flows on to provide health benefits in all areas.
Unlike what is commonly found in Western medicine, there is no one 'prescription' for using acupuncture and TCM to treat insomnia. Treatment of insomnia is complex and the practitioner will use a different combination of acupuncture points specific to the individual patient's sleep disruption. Just as no two instruments will vibrate at exactly the same frequency and produce exactly the same sound – so too each person's body is considered unique with its own individual resonance and Qi flow. Therefore, there are many different ways that an acupuncturist can treat sleeplessness, depending on the needs of the patient.
With the sun setting earlier now, and daylight savings time upon us, I’d like to encourage you to try increasing your awareness of this changing rhythm and alter your schedule slightly. On top of receiving acupuncture treatments, try the following:
Start winding down for bed an hour earlier. About 70% of Americans are sleep deprived or experience trouble sleeping. Make the increased darkness work in your favor to try and get an extra hour of sleep.
On sunny days, try to get at least 20 minutes of sun exposure on your hands, face, or arms. This can help keep Vitamin D levels adequate and also helps regulate your circadian rhythm.
If you tend to get low Vitamin D levels in winter, it may be a good idea to start supplementing now if appropriate.
Switch your diet to more warming cooked foods like soups and stews, stir-fries, and braised foods, and steamed vegetables. Avoid a lot of cold, raw foods.
Include warming spices in your cooking like cinnamon, cardamom, ginger, garlic, and nutmeg.
Drink hot teas instead of cold or ice water.
Take warm baths at night before bed. As you cool down after the bath, it signals your body and mind to sleep. It’s also a nice way to induce relaxation after a stressful day. Try a bath with 2 cups of Epsom’s salts for aching muscles. Add lavender essential oils to promote relaxation.
Have hot water with lemon first thing in the morning. It stimulates the digestive tract to facilitate a bowel movement as well as gently detoxifying the liver. It’s a great way to start the day.
Are you ready to finally experience a deep, restful slumber? Acupuncture for better sleep may be the answer. The skilled acupuncturists at Onyx Acupuncture work with you to deliver the best results. Schedule your appointment today and start sleeping better tonight!
Acupuncture treatments and herbal formulas are not a one size fits all solution and are customized for more complex sleep conditions. Please feel free to contact us if you have any questions.