Here are Be Well Family Acupuncture, we are passionate about helping the women of Jacksonville, FL find optimal health, naturally. We work with women through all stages of the lifespan, from puberty - to childbearing years - to menopause and beyond. Acupuncture and Chinese Medicine can assist in so many areas of women's health. Below we've detailed the top ten health concerns women come into our clinic for.

We are also proud to have our offices located inside Full Circle Women's Care - a full service obstetrics and gynecology practice with an emphasis on a balance between holistic and allopathic medicine. We are firm believers in the integration between modern medicine and traditional eastern medicine, so we are happy to be located within this setting where patients can receive the best of both worlds.

The Top 10 Reasons Women Receive Acupuncture Treatment:

1. Anxiety and Stress Relief - This first reason may surprise you, because, hey, don't men have stress and anxiety too? Sure they do, but, unfortunately women are just more likely to suffer. The Anxiety and Depression Association of America states that "From the time a girl reaches puberty until about the age of 50, she is twice as likely to have an anxiety disorder as a man. Anxiety disorders also occur earlier in women than in men." Luckily, acupuncture is amazing for treating anxiety because it deeply calms the nervous system and studies show it actually reduces stress hormones.

2. Fertility Challenges - Very often women seek help in our clinic for fertility challenges. Acupuncture can be used to assist regulating hormones so that a woman can get pregnant naturally or it can help when a woman is going through IVF treatments (a recent study suggests acupuncture doubles the chances of success with IVF). Acupuncture is helpful for fertility because it increases blood flow to the reproductive organs, balances hormones and regulates the menstrual cycle. It's important to note that while a woman's health is vitally important to achieving a healthy pregnancy, it does take two to tango, so to speak. In many cases, having the male partner come in for treatment can greatly increase the odds of conception because acupuncture has been shown to increase sperm count, motility and morphology. 

3. Menstrual Pain - Cramping, pain and PMS around the monthly cycle has become very common. Young women go on birth control pills at a young age to manage pain and many more have to take pain medications at "that time of the month." However, increasingly, women are looking for non-hormonal and natural options to dealing with menstrual pain. Acupuncture can really help alleviate these symptoms and there are also some very safe herbal formulas that we use that can assist with this as well. Often, women who have had cramps for years and are miserable on a monthly basis are surprised with their period starts with no warning at all - symptom free!

4. Prenatal Symptoms & Health Concerns - Acupuncture is so useful in pregnancy. Acupuncture is a completely drug-free way to treat multiple symptoms that arise during this amazing time in a woman's life. Some of the most common symptoms that women seek treatment for are: nausea and food aversion, fatigue caused by hormonal shifts, headaches caused by hormonal shifts, back pain, round ligament pain, pubic symphysis pain, hemorrhoids, digestive complaints like acid reflux and constipation and can assist in preventing preeclampsia. Read more on our webpage about prenatal acupuncture.

5. Cervical Ripening and Labor Preparation - Acupuncture has been used for thousands of years to naturally encourage labor to commence. In our experience acupuncture, is best used for cervical ripening, and recent studies show that acupuncture promotes cervical ripening. Cervical ripening refers to the cervix becoming soft, thinning (becoming effaced) and opening up (becoming dilated). Cervical ripening needs to happen before a woman can go into labor naturally. In our experience, one or two treatments when a patient is overdue and her cervix isn't ripe really isn't the best use of acupuncture for labor preparation (though sometimes it is still worth a try if a woman is really wanting to avoid a chemical induction). To really allow acupuncture to work at it's best, a woman should begin treatments at week 36 and receive two treatments per week to ripen her cervix and prepare for labor. In our experience and in the experience of the doulas and birth professionals we work with, this is the best use of acupuncture to encourage labor and a smooth childbirth experience.

6. Depression - Again, depression is one of those things where we say - "wait, don't dudes get depressed too?" Of course, they do, but unfortunately about twice as many women as men experience depression. Women also suffer certain types of depression that are unique to their gender, including premenstrual dysphoric disorder (PMDD--a much more severe form of PMS), perinatal depression (depression during pregnancy or after pregnancy) and also depression during peri-menopausal time (as a woman approaches menopause). Acupuncture is very effective for generalized depression, seasonal affective disorder (SAD) and these hormonal influenced depressions that women experience. Acupuncture can be safely combined with medication for depression and many studies have shown that acupuncture boosts the effects of drug therapy for depression​.

7. Headaches and Migraines - Headaches and migraines are another one of those things that women get more than men. So while we've treated many men successfully with head pain, women are more likely to seek our care of these symptoms. The most common types of head pain we see in women are either tension related pain coming from the neck and shoulders or hormonal related headaches and migraines. In some cases, it's a combination of both tension and hormonal headaches. In both cases we see great results. For tension headaches, we often combine cupping with acupuncture to help loosen tight neck and shoulder muscles. Migraines and headaches are often associated with PMS, and as we've discussed above, acupuncture is amazing for smoothing out symptoms from hormonal changes.
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8. Endometriosis, Cysts and Fibroids - We can use acupuncture to reduce symptoms of endometriosis, ovarian cysts, chocolate cysts and fibroids. With the addition of Chinese herbal medicine we can often reduce the size and sometimes even completely put into remission these conditions within about 3-4 months. The principle we use to treat these conditions is restoring proper blood flow in the reproductive organs.

9. Menopause Symptoms - Hot flashes, night sweats, mood changes - these can all be helped with acupuncture and Chinese herbal medicine. We can use herbs to restore the "yin" of the body. In Chinese medicine yin is a substance in the body that is cooling, nourishing and moistening. It is related to estrogen in the body. We can use natural, safe herbs and acupuncture to restore this cooling substance to the body without the use of hormone therapy.

10. Breech Presentation in Pregnancy - If your baby is in a breech or transverse presentation, acupuncture and a special herb called moxa can be successful to help baby go head down. Generally this takes two acupuncture treatments and a course of self-moxa treatment at home (we give you the tools and educate you on how to do it). This method can safely be used in conjunction with an External Cephalic Version (ECV) and other methods such as chiropractic adjustments and tools from the website Spinning Babies.

​How To Improve Digestion and Energy with Warm Foods

Chinese Medicine has a branch of treatment that is called dietary therapy. As a refresher, the other treatment methods in Chinese Medicine are acupuncture, herbal medicine, bodywork (tuina massage) and therapeutic breath/movement. Eating warming foods is one of the chief tenants of Chinese dietary therapy. According to Chinese medical theory, our stomach and other digestive organs are like a big pot of soup, boiling over a fire. We put food into the soup pot to be "cooked" and digested. When we digest properly, the nutrients from the food are distributed to all of the organs in the body through the bloodstream and energy is brought to the organs so they can function and be healthy. However, if we are constantly throwing cold foods into our digestive "pot," the fire can't work as efficiently and it needs to constantly heat up again. When digestion is compromised in this way, the distribution of nutrients is not ideal and therefore our organ function and overall health is diminished. This is why Chinese Medicine considers digestion as paramount to our overall health.

It is especially important when it's cold outside to eat warm foods, but it's even important year-round so that you keep that digestion cooking the best as possible. So, what should you eat?!

Foods to Eat Regularly:

• Cooked foods (boiled, steamed, roasted, baked, stir-fried - all good!)
• Soups and stews are particularly good
• Warm foods (make sure to reheat leftovers)
• Warm drinks and herbal tea

Foods to Minimize:

• Raw salads (if you are going to have a salad, have some cooked protein and/or veggies on top to warm up the raw stuff)
• Smoothies and cold juices (I recommend trying egg muffins on busy mornings when you can't cook a proper breakfast - just reheat it!)
• Ice water and other iced drinks
• Cold desserts like ice cream, milkshakes and cheesecake, etc.
• Lots of raw and cold fruits (these should be eaten more in the summer, or cooked or baked fruits are a good option in winter)

In Chinese medicine, warm foods can also be warming from their nature or energetic quality, not just their physical temperature. Incorporate these often, especially in winter. Some of these warming foods are:

• Spices such as cinnamon, ginger, cloves, cumin, nutmeg, black pepper, curry, garlic, and cardamon 
• Herbs such as parsley, chives, fennel, dill and cilantro
• Veggies such as squash, bell pepper, leeks, onion, radish, sweet potato
• Meats such as roasted, stewed or stir-fried chicken, turkey, lamb, beef and bison
• Grains such as quinoa and rice
• Chai tea

I hope you enjoy more nourishing, warming foods in your diet this winter to enhance digestion and health! Also remember, it's not all about WHAT we eat, but HOW we eat. Take time to eat your food without distractions. Try sitting down at the table instead of eating in front of the TV, standing up or in the car. It doesn't take too much time to sit down and eat a meal. You'll be amazed when you start to do this how much more you enjoy your meals. Happy eating!

How is Your Mood?

A Hard Time of Year
Okay, so we live in Florida. Most of the country envies our winter weather! However, while we do still get a lot of sunshine in the winter, many people are still impacted by Seasonal Affective Disorder (SAD). The combination of shorter days, colder weather keeping people indoors and holiday doldrums can leave a lot of people feeling quite low. Some signs of SAD are lower energy, crying, depressed mood, social withdrawal, irritability, anxiety, insomnia, overeating and lowered sex drive. Perhaps depression and low mood is something you struggle with in general, and it's heightened in winter.

Acupuncture Can Help SAD and Other Mood Issues
The good news is that there are many natural therapies that can help SAD. I'll go ahead and talk about acupuncture first. Acupuncture, in general, is great for depression and low mood. We've treated hundreds of patients with mood disorders with excellent results. Specifically, for SAD, we can use a special point to help stimulate the pineal gland. The pineal gland secretes melatonin which makes us drowsy and sleepy. In darker months, more melatonin is often secreted. By stimulating the pineal gland with acupuncture, we can help the patient feel more awake and less lethargic. We also use points to calm irritability (we treat the liver meridian in Chinese Medicine terms) and lift the spirit (which is related to the heart in Chinese Medicine). A typical course of acupuncture treatment for SAD and Depression would be a series of 10 treatments, delivered twice a week for the first couple of weeks and then once a week after that. Some patients find that a monthly maintenance treatment is also useful after their initial course of treatments. Acupuncture can often work fast for depression, sometimes showing results after just a couple of treatments. Greater long-term results will be apparent after the treatment plan is complete.

Other Holistic Treatments
There are several other treatments that are all natural and have been shown effective for SAD.

1.) Light Therapy - Light Therapy is a very specialized treatment for SAD and involves using a specially designed lamp. This light source emits light in wavelengths that mimic the sun's health and mood enhancing rays, but minimizes harmful rays. Light therapy is done in the morning to help boost mood and energy in the beginning of the day, and can help reset the body's internal clock. Light therapy is generally pretty well accepted by patients without too many side effects, though if you have bipolar disorder you should talk to a light therapy expert, as in some people with bipolar disorder it isn't well tolerated. There are numerous lamps out there. I've seen good results with the Lumos 2.0, available on Amazon. I personally like to start using light therapy in late fall as a preventative measure.

2.) Get into the sun in the winter whenever possible. Go outside at morning or mid-day when the sun is the brightest. Be in the sun or 15-20 minutes without sunscreen on and get the sun on your arms, face and chest (as the weather will allow, again, we are lucky here in Florida!). Obviously, don't stay out long enough to get burned!

3.) Eat Vitamin D rich foods and supplement with at least 1,000 IU of Vitamin D3 daily (make sure to get this type of Vitamin D). Foods high in vitamin D are fatty fish like salmon, tuna and mackerel, cod liver oil, egg yolks, beef liver and fortified foods like cow's milk and nut milk (however, these fortified foods often don't have the best form of vitamin D for your body to absorb). You may need a larger dose, even up to 10,000 IU per day if your levels are low. Ask your doctor for a 25(OH)d test. There is controversy over the optimal levels of vitamin D in the blood, but make sure that you are at least above 30 ng/ml. Anything below that is very deficient. Some resources, such as the Vitamin D Council, say that levels between 40-80 are optimal (this is a higher recommendation than what you will typically see on the lab reference range). Yes, you CAN get too much, so make sure you test a few months after you start taking a supplement, especially if you are taking higher doses. I'll reiterate that it is important to get tested! You don't want to be taking too low of a dose or too high of a dose.

4.) Make sure to get some physical movement in every day, whenever possible. Even 20 minutes of moderate walking can brighten mood.

5.) Also, make sure to rest. Winter is a season where we naturally should be hibernating a little bit, so if you feel like sleeping a little bit more, let yourself. Just don't overdo it too much, as sleeping the day away can make symptoms worse.

6.) Eat well, emphasizing whole foods. Don't stress if you have a little indulgence now and again, but focus on fresh veggies and low-glycemic fruits, meats, nuts and seeds, eggs and beans and grains in their whole form (not processed). I love The Healthy Mind Cookbook for ideas.

7.) Work on increasing gratitude in your life. Write down at least three things you are grateful for each day. Once we start doing that, we realize there is always, always something to be grateful for! Having a gratitude practice has been proven to boost mood.

8.) Know that this will pass. It is the natural rhythm of life to have up periods and down periods. All of nature goes through this as well. Do whatever you can to feel better, but know that you will be okay in the end and this too shall pass. Offer yourself compassion and understanding. Don't beat yourself up for feeling sad or low. You are a human being and this is normal to go through! You will feel better eventually.

I recently sprained my ankle pretty badly while walking on a cobblestone sidewalk in St. Augustine that was missing a few bricks. My foot went into the hole, I heard a "pop" sound from my ankle and I was on the ground in seconds. My ankle was immediately swollen and I couldn't put any weight on it. This is the third time I've sprained this ankle but it had been 14 years since the last time. Although I was super bummed, I knew I had lots of natural tricks up my sleeve to speed the healing process.

I wanted to share a few things that I did that I believe allowed me to heal in record time - 100% naturally, of course!

We've all heard to ice a sprained ankle, well I'm here to tell you I actually used a lot more hot water than ice! The famous RICE protocol (Rest, Ice, Compression, Elevation) for sports injuries was coined by Dr. Gabe Merkin in a book he wrote in 1978 and has been the conventional treatment for sports injuries of all kinds ever since. However, in Chinese Medicine it is believed that athletic and traumatic type injuries cause something called blood stagnation at the site of the injury, and this stagnation has to be relieved in order to heal. Ice only contributes to further stagnation because it slows down and coagulates the blood. Also, if we look at it from a western perspective, inflammation is actually a good thing because it is what is causing healing to occur. We don't want to suppress inflammation too much, or we risk stunting the healing process. Dr. Merkin actually DOES NOT RECOMMEND ICE anymore. He explains here in this article from his website.

Here is my natural medicine sprained ankle protocol:

1.) I took oral Arnica Montana, 30c, immediately after the injury. I had some in my purse so I actually took it while I was still on the ground. Arnica is a great homeopathic remedy for trauma, bruising, swelling and pain. I continued to take this about once an hour for the first two days of the injury. I actually had very little bruising to my ankle the whole time, and I attribute this to the arnica.

2.) I used three different topical herbal and homeopathic preparations on my ankle. One was Good Life Botanicals Relief Salve which is a blend of full spectrum hemp oil, several essential oils that are good for pain and trauma as well as arnica. I carry this awesome product in my office and I've seen it work for many types of pain (both chronic and acute). I also applied straight arnica gel to the ankle (you can actually get this at Walgreens or CVS these days). The third topical I used was Zheng Gu Shui, which is a Chinese herbal linament that has been around for a very long time. It's traditionally used for martial arts injuries and actually can help to heal bones and tendons. It also has big-time blood stagnation relieving properties. On the recommendation from a colleague, in addition to applying it to my ankle I also added about a tsp of Zheng Gu Shui to hot water soaks (see below).

3.) I used hot and cold hydrotherapy to increase circulation. I alternated soaks of cool water and warm water on my ankle to increase circulation and retain flexibility (always ending in warm water). I also used epsom salts in the water.

4.) I used internal herbal medicine to relieve pain and remove blood stagnation. I used an herbal analgesic formula from Evergreen Herbs that drastically took my pain down (this isn't available online, but can be ordered from my office). I also took a formula called Bruise Mender which is a traditional formula that eases blood stagnation and also includes herbs that help to nourish and heal bones and tendons. It is great for both soft tissues injuries like sprains, as well as fractures. I will continue to take this formula for awhile after the injury.

5.) I got acupuncture and cupping! Acupuncture and cupping helps to relieve blood stagnation and increase circulation so that the inflammatory process can do what it needs to do.

6.) I used nutrition to help encourage tendon repair and collagen production, as well as encourage a healthy inflammatory response. Here's what I did:

• Collagen Peptides Powder, 1-2 Tbl per day in soup, water or any drink. Blends in hot or cold liquid. Collagen is the building block of soft tissues, including ligaments and tendons.
• Vitamin C, 1,000 mg per day. Vitamin C stimulates collagen production and also supports the immune system (the immune system controls the inflammatory response).
• Bromelain, a protein digesting enzymes from pineapple that helps encourage a healthy inflammatory response. Take between meals.
• Zinc, 30 mg, Also important for tissue repair and immune function. 
• Protein, I made sure I got about 90 grams of high quality protein per day while healing. An injury automatically increases the body's needs for high quality protein because protein is so important for tissue rebuilding. The collagen (see above) also helped me meet my protein goals.

7.) I used the Celluma Pro on the pain setting to help encourage tissue repair. The Celluma is an LED Light Therapy device that is FDA Approved for pain, anti-aging and acne.

8.) I rested for a good six days before going back to a limited schedule of patients. I kept my foot elevated and used crutches to stay off of it. I used a compression wrap and air-cast on it when I was moving around the house on my crutches, but would unwrap it at night while sleeping.

9.) I got a massage. I needed this not only for my ankle, but also for my hips, back and neck and shoulders after sitting for so long and also being on crutches.

10.) I kept the joint mobilized when I couldn't walk on it by drawing the ABCs with my big toe. This keeps the joint more flexible. When I could do more, I started strengthening and balance exercises for the ankle, foot and leg.

I've been pleased with how fast my sprain has healed, but you may still see me moving a little slower and wearing a brace for the next few weeks!

Neck pain is a very common occurrence in our modern society and it's one of the most common things I treat in my acupuncture practice. From sitting at a computer all day, driving in traffic and texting on our smartphones - it's no wonder many people have a "crick" in the neck! All of these modern activities induce something called a "forward head posture," which can in turn cause a lot of strain on your neck. Stress is also a very common contributing factor to neck pain and tension. Additionally, a motor vehicle accident is also an all too common cause of neck pain.


Common symptoms that can accompany neck pain and tension include:

• headaches 
• shoulder pain
• numbness, tinging and/or shooting pain into the arms and hands
• poor sleep due to pain

How to find natural relief from neck pain:

• Epsom salt baths are good for relieving tension, epsom salt contains magnesium which is a natural muscle relaxant.
• Avoid forward head posture. Make a conscious effort to not jut your head forward. There is a book of exercises from an Australian Physical Therapist called Treat Your Own Neck that provides exercises to correct this posture. I highly recommend this to all of my patients.
• Natural therapies like chiropractic and massage can provide a lot of relief for many people. Yoga is also a great method.
• Find ways to relax such as mediation, yoga, deep breathing or essential oils that provide relief from stress.

How acupuncture works for neck pain relief:

• Acupuncture helps to loosen tense muscles and releases trigger points. 
• Acupuncture stimulates blood-flow to the tight muscles. When muscles are tight (or injured, such as in a crash) they become ischemic, meaning blood isn't flowing there. This means that oxygen and nutrition are not getting to the muscle so that is can do it's job of contraction and relaxation. Restoring blood flow enhances function, range of motion and relieves pain.
• Acupuncture helps to release the body's own natural painkilling hormones and endorphins to not only reduce the neck pain, but also relieve stress which can be an underlying cause of neck pain.
• Most acupuncturists also use cupping, which is a form of bodywork that creates decompression of soft tissue. Cupping is amazing for relieving neck pain, and though is it similar to massage, I've seen patient's who haven't benefitted from massage find relief through cupping for their neck pain. Michael Phelps was the most recent celebrity to bring notoriety to cupping.

What about acupuncture for spinal stenosis, herniations, bone spurs, arthritis, etc?

I've seen great results for neck pain caused by these conditions. While acupuncture will not correct the underlying physical structure, I've seen acupuncture provide a lot of relief for sufferers with these conditions.

How many acupuncture treatments will it take for me to see relief?

It depends on how severe your pain is and how long the condition has been around. Many people will see relief from the first treatment, some will start seeing relief a little later around the third or fourth treatment. A course of about 6-12 treatments is recommended; this number will depend on your particular condition and response to treatment. Many patients will benefit from "tune-up" maintenance treatments about once every 4-6 weeks, after their initial course of treatment is complete.

Are there any side-effects from acupuncture for neck pain relief?

This is one of the biggest benefits to using acupuncture for neck pain relief - because side effects are mild and very rare. When you are weighing options like surgery or opioid pain medication, acupuncture has VERY few potential side effects by comparison. For a few, after a treatment they may feel slightly lightheaded. This is nothing that a little water and rest can't fix. A small bruise from acupuncture or marks from cupping are also a potential "side-effect." With acupuncture, more common side-effects are feeling calmer and less stressed, sleeping better and having more energy.

Does acupuncture hurt?

No. It really doesn't!

Our hormonal system isn't just about "that time of the month." Our hormonal health includes our thyroid, our pancreas and our adrenal glands (our body's stress barometers) as well as our estrogen, progesterone and testosterone. Hormonal health is very important for our wellbeing including our mood, our energy and our sleep. Here are a few tips for achieving hormonal balance:

• Make sure to get enough sleep, especially between the hours of 10 pm and 2 am. If you are asleep during these hours every night, you will be doing your adrenal glands a big favor. The adrenal glands are restored by good sleep especially during these hours. Make sure to make your bedroom cool and block out all sources of light, as any light in the room can inhibit melatonin production.
• Mind your liver! The liver is actually an extremely important organ for hormonal health, even though it isn't technically part of the endocrine system. Old, spent hormones are detoxed through the liver, and new hormones are conjugated and converted to their active forms. Poor liver function can lead to symptoms such as sluggish thyroid and low sex drive. To help the liver, limit alcohol and sugar intake, and eat veggies such as greens and beets. Also ask me about the 21 day purification program, which is a super boost for your liver health.
• Limit sources of stress. Stress impacts our hormones because we will start producing cortisol and adrenaline instead of the hormones we want like estrogen, progesterone, testosterone and thyroid hormone. Stress is always going to be present, so limiting unnecessary sources is essential. Start paying attention to how you feel doing certain activities. Do you get a sinking feeling in your stomach when you watch the news on TV? Does your heart race when you see drama on Facebook? Is there a certain friend you have who makes your hair stand on end? Life is too short to allow things into your life that are causing you stress. Consider a news and/or Facebook "fast" for 30 days and see how you feel. Also consider limiting exposure to "toxic" people in your life.
• Find restorative activities to replace stressful activities. Hormonal health is about living a balanced life. Gentle yoga classes, walking, reading inspiring books or picking up one of those adult coloring books are all good examples of restorative activities! Treatments such as massage and acupuncture are wonderful for relieving stress and thus balancing hormones.

Soup, not dip!

When I went to make broccoli soup today, I discovered that my broccoli was yellowed and dry. That usually never happens in our house (veggies going bad) but this time I just waited too long. I hate that! I still wanted some creamy, nutritious veggie soup, so I improvised with what I had on hand. I came up with this soup that capitalizes on the flavors of spring.






Spring Spinach & Artichoke Soup

1/2 onion, chopped
3 cloves of garlic, minced
generous "glug" of avocado oil (could use olive oil)
1 package frozen artichoke hearts
1/4 cup cashews, raw and in pieces
2-3 Tbl lemon juice
3 cups chicken broth
2 cups fresh spinach
salt and black pepper to taste

Heat oil on medium heat. Add onion and stir until translucent. Add garlic and cook for about a minute, taking care not to burn it. Add artichoke hearts and chicken broth. Bring to a simmer for 10-15 minutes or so. Turn off heat and add your cashews and spinach, let wilt in the hot broth. After 10 minutes or so (give the cashews time to soften), add to a blender and blend on high until very smooth (or use an immersion blender - I want one!). Add in lemon juice and salt and pepper to taste.

Enjoy this creamy, tangy and veggie packed soup!

Guys...sleep is SO important! I can't stress this enough. It is right up there (maybe even MORE important) with your food choices and exercise.

We all seem to be in an energy crisis these days. Everyone is exhausted and reaching for whatever can give us an energy boost...sugar, coffee, etc. and then at night many of us push through our needs to sleep.

I'm not immune to this, and sometimes I struggle to wind down at night, particularly on the nights I work late (I usually end up leaving the clinic around 8 pm or so three nights a week). I get home at 8:30 and I'm a little amped up and I end up wanting to watch TV or get on Facebook to wind down. It makes sense, these are mindless activities. They are also the WORST activities you can do to help you go to sleep. The blue light that is emitted from these devices stunts the production of melatonin and generally just wakes up your brain.

So, starting last week I made some changes in my nighttime routine, and it is going well so far. I thought I'd share the changes I'm implementing, along with some general tips to help you sleep like a baby!


General Sleep Tips:

• Acupuncture treatments for insomnia generally work best later in the afternoon or at night. If you are seeking acupuncture care for better sleep, make your appointments in the evening.
• Ask to have your cortisol levels checked. Cortisol has a normal daily rhythm (it is supposed to be high in the morning and low at night), and if your cortisol is too high or too low, it can cause sleep problems. I routinely check this for my patients. If yours is out of whack, we can use herbal medicine, acupuncture, lifestyle changes and specific nutrients to correct it.
• Analyze what is waking you up (or keeping you from falling asleep). How can you remedy the situation? Is it a snoring partner? Animals that snore or hog the bed? Uncomfortable pillow or bed? You have control over these situations! Your sleep is so important that you may need to kick the cat (or even your spouse, temporarily) out of the room. I know this sounds harsh, but your sleep is THAT important. Encourage your partner to seek treatment for snoring, as it can have a negative impact on their health. Invest in a better mattress and pillow. Make a comfy bed for fido somewhere else, if he is keeping you up.
• Make your room as dark as possible. Get blackout curtains. Remove all sources of electric light from your room.
• Make your room as cool as possible. This helps promote melatonin production. Shoot for 72 degrees or cooler (a lot of sleep experts recommend even colder, but I know a lot of people don't want their AC bill to be too high! You can also get a fan in your room if that helps.). Find the temperature that works for you to induce sleep.
• A bath or warm shower can help to drop your body temperature (the heat warms you up, and your internal thermostat helps to cool you down). Once the cooling starts, melatonin production increases! You can also soak away muscle tension from the day in a bath -- another bonus! Add epsom salts if you desire, for a great source of magnesium.
• Magnesium and B6 are nutrients that help to promote serotonin production, which is a brain neurotransmitter that helps you calm down and feel at peace. I recommend a broad spectrum B Complex, with some added B6. Magnesium helps to promote muscle relaxation as well as nervous system relaxation.
• Make sure to eat a balanced dinner with adequate protein, complex carbohydrates (about 1/2 cup...not much more) and healthy fats. This will help ensure your blood sugar stays stable throughout the night. If your blood sugar drops, it can trigger a stress response (which will wake you up). You can also experiment with eating a small protein snack before bed if you find that helps you sleep. Cherries and walnuts are a good combo that contain natural melatonin.
• Drink a relaxing tea at night, like chamomile. However, if you have issues with urination at night, you may want to have this early in the evening.
• Want more self-care tips? Here is an article (I was quoted in it!) on How to Get Rid of Insomnia.

The Lifestyle Tips I'm Implementing:

On nights that I work late, here is my plan to make sure I sufficiently wind down and go to sleep at a good time (10:30 or earlier!). A lot of my changes start before I even get home.

• I'm taking my magnesium supplement before I leave work, so that I will be nice and calm on my 20 minute drive home, and it will be in my system by the time I get home.
• I now have a stash of CDs to play in my car that are enjoyable and calming. Having CDs (instead of plugging my phone into my car stereo) give me easy access play this music. All week I've been listening to piano music on the way home from work, and it has been very nice.
• I'm keeping some essential oils in my car to apply on my ride home. Some of the best oils for promoting relaxation, stress relief and sleep are lavender, ylang ylang, vetiver, chamomile and valerian oil.
• I always make my bed in the morning, which is a new habit I've gotten into over the last few months. This helps make my bed inviting. I'm also working on keeping my bedside table tidy (which gets cluttered with nutrition books!). Having things neat and tidy helps me to calm down and feel like the day is complete.
• I've been putting my phone and computer away right as I get home. One short TV show with my partner is allowed, but NO computer time!
• I'm keeping a "to do tomorrow" notebook by my bed. Often I get online in the evening to answer patient emails, place a nutritional supplement order or do other things on my "to do" list. Keeping this little notebook will help to reduce mental activity about what I need to do in the morning, and will keep me from working late at night.
• I'm doing some gentle stretching before bed. My favorite yoga poses tend to be spinal twists, and I find them very relaxing. I'm going to end my day with a few of my favorite poses. Check out the 10 minute routine below for calming down before bed.
• I like to do yoga nidra meditation (guided meditation) on some evenings. Some of my favorites are from Marie Bailey and Kamini Desai. I haven't listened to any yet this week, but I plan to load them onto my little iPod Nano.

I hope these tips help you to make sleep your own top priority! Please let me know what helps you wind down at night.