Acupuncture

Roughly half of all adults have experienced insomnia at some point or another. There are many treatment options for insomnia ranging from meditation to medications. Acupuncture and Traditional Chinese Medicine (or TCM) continue to come out on top of the list of suggested treatments for sleepless nights and improper circadian rhythms. The reason TCM is so effective has a lot to do with the adaptability of treatment modalities. TCM does not only suggest herbs and acupuncture, or massage and physical exercise but also lifestyle changes to introduce healthy habits. Here are some of our favorite lifestyle adaptations you can consider if you or someone you love is struggling with insomnia.

Spent time outside:

Camping has been shown to help reset the sleep cycle of insomniacs. Your body will be able to reset itself after a couple of days, allowing your circadian rhythm to get you back into a proper sleeping pattern. This theory goes hand in hand with some of TCM’s primary principles; staying in tune with nature. Ask me for some of my favorite wintertime outdoor activities.

Digital detox:

The digital stimulation we experience these days is overwhelming, though often necessary. With the “go-go-go” attitude of mainstream culture, sometimes digital stumilation alone can make it hard to slow down enough to find rest. Turn off the devices at least 2 hours before bed. Better yet, create a digital detox day of the week. One day where you and your family unplug and allow yourself to reacclimate to the natural world.

Plan for sleep:

Seting a bedtime, and sticking with it, can help reset your sleep cycle. Implement a routine and do the same things nightly before going to bed. If you are struggling to fall asleep on time, consider a wind-down routine. Create a routine for yourself that may include a cup of tea, a yoga or tai chi session, reading or writing, experiment with what feels best for your mind and body.

Change the lighting:

We are all sensitive to light. Before the regular use of artificial lighting, humans spent their evenings in a slow transition to nighttime darkness. In the evening create a darker environment in your home to help your brain ease out of the daytime stimulation and start slowing down. Alternatively, when you wake up in the morning, be sure to open the shades and turn the lights on again to help tell the brain to wake up and get going. Consistency is essential and will help train your brain and balance your circadian rhythm.

Daytime activity:

Studies show that people who exercise regularly tend to sleep better and feel less drowsy in the morning. Make sure to do the appropriate types of exercise at the right time of day. Save intense exercise classes for mornings and do something more relaxing before going to bed.

Late night binges:

Stop ingesting caffeine, alcohol, and nicotine and go easy on the late-night snacks. Eating too late is common and can cause indigestion and restless nights. If you’re still hungry right before bed, try something light and healthy, like a tablespoon of peanut butter or a handful of almonds.

Schedule your TCM evaluation:

Traditional Chinese Medicine has been proven by many studies to be a safe and effective treatment for insomnia. Treatments include acupuncture, at-home acupressure routines, breathing exercises, lifestyle changes, environmental adaptations, herbal prescriptions, even nutritiaonal recommendations and so much more. Your specific symptoms and patterns of disharmony will be addressed all in an effort to find the root cause(s) of your sleeplessness.

As you can see, there are many ways to battle insomnia and balance your sleeping patterns. Find the remedies, therapies, and routines you resonate with most, and stick with them. I’m here to help, give me a call or schedule your appointment online for more information.

Life will only get better when you do!

A TCM Perscription:

There are a variety of reasons I recommend a full in-person diagnostic evaluation to address your health concerns. One of the benefits to the practice of Traditional Chinese Medicine is the adaptability of therapies including herbal prescriptions. Herbal remedies are often prescribed based on the individual’s patterns of disharmony.

Traditionally Chinese medical practitioners use acupoints along the meridian system to stimulate the movement of Qi. There are a variety of reasons Qi can become imbalanced within the body, all of which can be diagnosed and treated by a TCM practitioner.

Call me at (218) 724-3400 to schedule an appointment to get more information on at-home acupressure routines to conquer those sleepless nights.

With the “go-go-go” attitude of mainstream culture, sometimes it can be hard for the young ones to slow down enough to find rest. If this is something you are struggling with at home, please know that Traditional Chinese Medicine can help.

In his article Treating Infants and Small Children with Chinese Herbal Medicine Dr. Fratkin brings attention to the fact that in China, the experience of a young pediatric patient is very dissimilar to those here in mainstream Western medicine. Pediatric medicine in China (as with many pro-Eastern medicine cultures) follows a more natural and non-invasive approach to healing and wellness.

Is acupuncture safe for my child?

So many people can benefit from this wonderful medicine. Treatments are individualized to each patient, regardless of age. Acupuncture and TCM look at each individual as a complex and holistic system; therefore can be an incredibly effective treatment for common childhood ailments. In fact, children often respond more quickly to acupuncture than adults. This makes sense when you consider that in children, there are three systems most commonly affected, those are digestion (spleen-stomach), respiration (lungs), as well as common colds and infections from their building immune system. All three of these are known to benefit from TCM modalities including cupping, Gua Sha, Tui Na, acupuncture, and acupressure – all of which are safe, natural, and minimally invasive.

Consider a gentler approach with your precious little ones, consider TCM. If needles are an issue, don’t let that discourage you. TCM offers a great set of modalities above and beyond acupuncture. If your child suffers from insomnia, schedule their appointment today, we will discuss ALL of your options.

Sleep is a complex physical and mental state of restfulness and rehabilitation. The field of sleep disorders has become increasingly complex with more than 90 disorders of sleep described, each with clear diagnostic criteria. If you are suffering from insomnia or unable to get a good night’s rest, you are not alone. Many people turn to over-the-counter (OTC) sleeping aids and even stronger prescription medication without first considering a more natural alternative. If you are one of those people, consider this:

Antihistamines: over the counter sleeping pills including Benadryl, Aleve PM (aka Diphenhydramine), and Unisom (aka Doxylamine succinate) all contain antihistamines. Unfortunately and among other adverse reactions to antihistamines, our bodies are able to develop a tolerance to the consequent sedative effects quite quickly.

Benzodiazepines – estazolam, flurazepam (Dalmane), temazepam (Restoril), quazepam (Doral), and triazolam (Halcion) are approved by the FDA and often prescribed to treat chronic insomnia. Benzodiazepines need to be taken with caution to long term side-effects including chemical dependency, Ataxia (balance problems), loss of coordination, memory problems, slurred speech, and more.

Melatonin – Most people’s bodies produce enough melatonin for sleep on their own. The brain begins to release melatonin mid-to-late evening and continues production throughout the night.
Melatonin regulates the sleep-wake cycle. Melatonin is sold over the counter as a “dietary supplement” and is a less invasive sleep aid with fewer harmful side effects. However, studies show that melatonin is really only effective when used for the short-term treatment of insomnia — such as from jet lag or from night shift work.

Tips to help ditch the sleeping aids

• Begin to titrate off of your sleeping pills. Do this slowly and allow the body time to adapt.
• Stick to a regular schedule.
• Plan to go to bed and wake up at the same time every day.
• Stay active. Exercise regularly, but not within a few hours of bedtime.
• Don’t eat large meals or sugar before bed.
• Try not to nap. If you really need to nap, try to keep it short, less than 45 minutes.
• Limit caffeine, alcohol, and nicotine. All of these can add to sleep problems.
• Relax. Try taking a warm bath, meditating, or reading to wind down before going to sleep.

Consider acupuncture. Traditional Chinese Medicine (or TCM) is a centuries-old practice that has proven to be a safe, natural, and effective treatment for insomnia.

Sleep aids: Understand over-the-counter options – Mayo Clinic
Medications for the Treatment of Sleep Disorders: An Overview