We've heard it again and again and again. Sleep is so important for our health. You need to get 7-9 hours a night. We need sleep to repair the body, reduce inflammation, balance our hormones, lose weight and support brain health. These are all true things. Sleep is critical, and if you aren't sleeping well, no amount of acupuncture, herbs or a healthy diet will make you feel happy and healthy (although these things can also HELP you sleep well).
Here's a quick list of things that can help you get your Zzzzz's.
1.) Balance your blood sugar. This means lowering your intake of carbohydrates and including some good protein and fat at each meal. If your blood sugar is not stable, your sugar can drop low in the middle of the night and you will wake up, even though you may or may not experience hunger. Your body experiences a sugar crash as a huge emergency because your brain isn't getting the sugar it needs to function. So again, make sure to eat three good meals in the day and include good fats and proteins. There are some nutrients that can help blood sugar stabilization which include b vitamins, magnesium, chromium and herbs such as gymnema sylvestre. Ask your practitioner for a supplement recommendation if diet alone isn't working for you.
2.) Wind down properly at night. It is a recent phenomenon in human evolution that we have bright lights well into the night. All of those lights decrease the amount of the hormone melatonin that is produced by the pineal gland. Melatonin is what helps us fall and stay asleep. Make sure to dim the lights in your house about 2 hours before bedtime. Also stay off any backlit electronic devices like iphones, reading tablets and computers before bed. It's also a good idea to keep your room really dark. Cover any sources of light in the room such as alarm clocks, and use blackout curtains over the windows to block out streetlights.
3.) Have a Ritual. Having a nighttime ritual that promotes relaxation is a good idea. Some people like to journal about things they are grateful for. Some people like to pray, meditate or read inspiring or spiritual literature. Maybe some gentle yoga is for you. Perhaps a bath with epsom salts and lavendar. Experiment with a nighttime ritual that promotes peace, ease and relaxation.
4.) Press Acupuncture Point An Mian. There is an acupuncture point on the sides of the neck (see image below) that is specifically for peaceful sleep and it has been shown in acupuncture studies to help people sleep. Have someone rub this for you, or use a foam roller or tennis ball to rub it by laying down on your back and putting the roller or ball under your neck. It's like a neck massage! Acupuncturists use this point in combination with others to help promote restful sleep.
5.) Keep Your Cool. Melatonin production is also helped from having a cool body temperature. Try not to let the temperature get above 70 in your room and sleep in light bedclothes (or naked if you like!). Taking a hot bath or shower before bed can help cool your internal temperature, as your body will compensate for the hot water by cooling you down.
6.) Use herbs and nutrients to lower stress and anxiety. If your mind races at night and you worry about things, get some help from a professional herbalist or nutritionist to help lower your cortisol and promote overall relaxation.
Here's a quick list of things that can help you get your Zzzzz's.
1.) Balance your blood sugar. This means lowering your intake of carbohydrates and including some good protein and fat at each meal. If your blood sugar is not stable, your sugar can drop low in the middle of the night and you will wake up, even though you may or may not experience hunger. Your body experiences a sugar crash as a huge emergency because your brain isn't getting the sugar it needs to function. So again, make sure to eat three good meals in the day and include good fats and proteins. There are some nutrients that can help blood sugar stabilization which include b vitamins, magnesium, chromium and herbs such as gymnema sylvestre. Ask your practitioner for a supplement recommendation if diet alone isn't working for you.
2.) Wind down properly at night. It is a recent phenomenon in human evolution that we have bright lights well into the night. All of those lights decrease the amount of the hormone melatonin that is produced by the pineal gland. Melatonin is what helps us fall and stay asleep. Make sure to dim the lights in your house about 2 hours before bedtime. Also stay off any backlit electronic devices like iphones, reading tablets and computers before bed. It's also a good idea to keep your room really dark. Cover any sources of light in the room such as alarm clocks, and use blackout curtains over the windows to block out streetlights.
3.) Have a Ritual. Having a nighttime ritual that promotes relaxation is a good idea. Some people like to journal about things they are grateful for. Some people like to pray, meditate or read inspiring or spiritual literature. Maybe some gentle yoga is for you. Perhaps a bath with epsom salts and lavendar. Experiment with a nighttime ritual that promotes peace, ease and relaxation.
4.) Press Acupuncture Point An Mian. There is an acupuncture point on the sides of the neck (see image below) that is specifically for peaceful sleep and it has been shown in acupuncture studies to help people sleep. Have someone rub this for you, or use a foam roller or tennis ball to rub it by laying down on your back and putting the roller or ball under your neck. It's like a neck massage! Acupuncturists use this point in combination with others to help promote restful sleep.
5.) Keep Your Cool. Melatonin production is also helped from having a cool body temperature. Try not to let the temperature get above 70 in your room and sleep in light bedclothes (or naked if you like!). Taking a hot bath or shower before bed can help cool your internal temperature, as your body will compensate for the hot water by cooling you down.
6.) Use herbs and nutrients to lower stress and anxiety. If your mind races at night and you worry about things, get some help from a professional herbalist or nutritionist to help lower your cortisol and promote overall relaxation.
Acupuncture for Sleep and Insomnia
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