Healthy Sleep Hygiene

Posted on by Kerry Goodwin in News

When we hear the word hygiene, we rarely think of it in terms of our sleep, but in reality the two are closely linked. Healthy sleep hygiene can make an enormous difference in both the amount of sleep and the depth of sleep we experience. It will also encourage our bodies to fall asleep faster and stay asleep as well as decrease the length of time we spend awake if you do happen to wake up.

In March I was able to attend a continuing education course on sleep and dreams from a Chinese Medicine perspective. The instructor brought to light just how important what we do before bed is and all the best ways to encourage a deeper night’s sleep. Below is a list of ‘best practices’ to ensure you wake well rested tomorrow!

  • Stick to a consistent sleep schedule: Go to bed and wake up at the same time everyday even on the weekends. Here the goal is to establish distinctions between night and day; your body will respond.
  • If you suffer from insomnia, difficulty falling asleep, or difficulty staying asleep, avoid caffeine and alcohol. Alcohol will initially help you to fall asleep but will wake you up in the middle of the night because the liver will be working on processing the alcohol while you sleep instead of focusing on the other essential biochemical processes.
  • No naps! Now this may be surprising but this can greatly impact your sleep at night. If you do need to nap, keep it 20 minutes or less and only during the hours of 3 to 5 PM.
  • Do not go to bed unless you are sleepy.
  • The bed is only to be used for sleep or sex, this means no eating, reading, or watching tv in bed.
  • Keep your bedroom quiet, relaxing, and cool to ensure the most comfortable environment possible. Avoid playing music.
  • Keep your phone or computer away from your head while you sleep; limiting EMFs is essential to promoting a healthy sleep environment.
  • Turn off all overhead lights at dusk and use lamps the rest of the evening; keep lights on only in the rooms you are in.
  • Get sun exposure everyday if possible.
  • Allow 3 to 4 hours between dinner and bedtime, if you need a snack choose yogurt and fruit.
  • Keep vigorous activity limited to the daytime and gentle exercise only in the evenings.

If you are still experiencing difficulty falling or staying asleep after trying these recommendations for a great night sleep try acupuncture! Chinese medicine is beneficial to treating the root cause of the disease allowing the body to use its innate ability to heal itself.  Often a course of weekly treatments of acupuncture and Chinese herbs will improve sleep greatly within 4 to 6 weeks.

Sleep Great! How Acupuncture Can Help You Catch Some Zzzs

Posted on by Kerry Goodwin in News
How Acupuncture Can Help You Have a Great Night's Sleep
How Acupuncture Can Help You Have a Great Night’s Sleep

If you have ever laid awake for hours on end, watching the digital clock slowly creep along through the hours, you know how a sleepless night, not to mention a series of sleepless nights, can wreak havoc on your day. It can become a maddening cycle and make even the most simple daytime tasks feel impossible. Studies show that insomnia affects 1 in 3 people and most people will experience episodes at any given point in their lives. Women are twice as likely as men to suffer from insomnia. It may present with trouble falling asleep, staying asleep or both. The causes for insomnia are so common: anxiety, worry, depression, certain medications, drugs, chronic pain, stress to name just a few. In my practice I commonly see patients who struggle with it and are thrilled to find how beneficial acupuncture is for promoting restful sleep. Chinese herbs are also one of my favorite ways to treat sleep disorders.

Often when people seek help for insomnia through western medicine prescription medication is prescribed. Over time though, this ‘quick-fix solution’ can end up causing more drowsiness and fatigue as well as a host of other side effects. This not only compounds the issue but does not get to the root of the problem. Acupuncture and Chinese medicine work because they get to the root of the problem, calming the mind and promoting sleep without any side effects at all.

Traditional Chinese medicine views insomnia as an imbalance or disharmony in the zang organs, or shen disturbance. This is often caused by stagnation of qi and blood due to stress and poor diet, though it may also be affected by an imbalance in the heart, liver, lung, or spleen (the zang organs). According to Chinese medicine theory, there are many reasons why someone may be suffering from insomnia, just as there is no one size fits all diagnosis for every patient. Acupuncture helps to calm the parasympathetic nervous system; it lowers stress and calms the mind. By working to bring the body back into balance your acupuncturist will choose points based on the underlying diagnosis or root of the problem in order to treat the insomnia.

If you are experiencing symptoms of insomnia I encourage you to incorporate some nighttime rituals that promote restful sleep. First, put down the phone or tablet at least an hour before bed; the screen light and the rapid action of any videos stimulate your brain. Avoid alcohol which is known to cause difficulty in a good night’s sleep. Try diffusing essential oils like lavender, or spritzing lavender on your pillow, taking bath, or meditation before heading to bed. Most importantly, don’t lose hope. Help can be found. Here’s to a better night’s sleep!