An Eastern Approach to Children's Insomnia

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.

Call Today to Discuss Your Child's Health. Space is Limited

Dr. Bishara Wilson, DACM

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Natural Alternatives to Sleep Medications

 

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

1.     Begin to titrate off of your sleeping pills. Do this slowly and allow the body time to adapt.

1.     Stick to a regular schedule.

2.     Plan to go to bed and wake up at the same time every day.

3.     Stay active. Exercise regularly, but not within a few hours of bedtime.

4.     Don’t eat large meals or sugar before bed.

5.     Try not to nap. If you really need to nap, try to keep it short, less than 45 minutes.

6.     Limit caffeine, alcohol, and nicotine. All of these can add to sleep problems.

7.     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.

Call today to Schedule an Appointment Today to Help Reach Your Health Goals. Space is Limited

Dr. Bishara Wilson, DACM

flow.page/drbishara

Sources

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC181172/

 

 

TCM for Sleep

 

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: Setting 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 yourself a personalized 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.

 

 Ask me for my Insomnia Helpsheet for more information on at-home acupressure routines to conquer those sleepless nights.

Call Now to Schedule and Appoinment. Space is Limited

Dr. Bishara Wilson, DACM

flow.page/drbishara

Acupuncture and Herbs for Sleep

 

 

The digital stimulation we experience these days is overwhelming; This past year was absolutely no exception. In 2020, virtual meetings and classes took over our homes, near constant attention to news updates became a necessary evil, and online social media became the primary means for community. Almost all of us are always digitally connected, therefore stimulated by [1] artificial lighting. It’s no wonder why nearly 60 million Americans experience insomnia and other sleep-related problems daily (and this statistic was taken before the Covid-19 global crisis). With these numbers, understand that if you are suffering from insomnia or unable to get a good night’s rest, you are absolutely 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: [2] 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.

 

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

 

Consider herbs for insomnia relief.

Instead of depending on sleeping pills, consider Chinese herbs. These herbs can help with insomnia and increase your quality of sleep. Many of these herbs can be easily found in your local grocery store, or better yet prescribed by a TCM Practitioner.

 

Chamomile: Chamomile tea is a great choice for anyone before bedtime. Chamomile is a gentle herb with calming effects and has shown in numerous studies to promote relaxation. Chamomile has a light flavor making it easy to combine with other nighttime herbs.

 

Chrysanthemum: Chrysanthemum tea is very popular in East and Southeast Asia, and has been for centuries for its flavor and medicinal effects. Chrysanthemum tea is known to help cleanse the liver. When the liver is not working properly, it can cause insomnia, irritability, and dizziness. This tea is often combined with honeysuckle and monkfruit.

 

Ginseng: Ginseng tea is used for several health benefits. It is commonly used to help fatigue, dry mouth, and shortness of breath. Although ginseng is typically known as a stimulant, the root works by normalizing your body’s stress levels. When taken during the day, studies have shown that it can help increase the quality of sleep at night.

 

Schisandra: Schisandra tea can be found at most health stores and is known to promote lung and kidney function. It can also improve liver function by stimulating enzymes in the liver to promote cell growth. Because of this, it is a great tea to help insomnia and fatigue.

[3] 

Melatonin: Melatonin is a hormone produced in the brain as a response to darkness. Melatonin is heavily involved in the management of the circadian rhythms or the “sleep-wake” cycle. Melatonin supplements may help you fall asleep faster and improve the quality of sleep.

 

Valerian Root: Valerian is often combined with hops and lemon balm and can be a very effective treatment for insomnia; however more research is needed as it has shown to interact with some medications.

 

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.

 

If you or someone you know is struggling with insomnia, don’t hesitate to contact me. Traditional medicines offer a plethora of safe natural and effective therapies to address the root cause(s) of your sleepless nights. 

Give me a call today to schedule your consultation and begin your journey to wellness. Space is Limited.

Dr. Bishara Wilson, DACM

flow.page/drbishara

 

Sources

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/ 

http://www.shen-nong.com/eng/lifestyles/tcmrole_sleep_teas.html

https://www.bulletproofexec.com/how-to-cure-insomnia-with-acupuncture/

https://www.acufinder.com/Acupuncture+Information/Detail/Oriental+Medicine+Lays+Insomnia+to+Rest

Natural Light Community for Insomnia

 

Before the regular use of artificial lighting, humans spent their evenings in a slow transition to nighttime darkness. With the regular use of cell phones, computers, tablets, and TVs, it is easy to see the correlation between nighttime light stimulation and insomnia for adults and children alike. Unnatural light exposure, specifically blue light exposure, throws off our body’s biological clock or circadian rhythm.

 

Circadian rhythms run on average for a length of 24.25 hours. For those of us who stay up late, our circadian rhythms begin to be stretched, and those who wake up before the body is fully rested will tend to have shorter circadian cycles. Both of which come with a plethora of negative side-effects. If you fall into one of these categories, rest assured knowing that you are NOT ALONE. As many as 35-50% of adults are right there with you, right now.

 

In 1981 Dr. Charles Czeisler of Harvard Medical School was able to show that proper light exposure is an essential part of aligning the circadian rhythms with the environment; thereby achieving more restful and regular sleep.

 

But how can we do this?

• Align with nature: be outside as often as possible during the day.
• Red light is less likely to suppress melatonin and mess with the circadian rhythm. Consider changing a few of your lights to red light spectrum bulbs for the evening hours.
• Turn off all the digital devices at least an hour before you go to bed.
• If you must be exposed to light at night, say for example your work night shift, dim your screens as much as possible and consider purchasing a pair of blue light blocking glasses.

 

Sleep is an essential part of your wellbeing. Some studies suggest a link between improper sleeping habits to diabetes, heart disease, and obesity. Insomnia is a complex issue involving cognitive, behavioral, environmental, and physiological factors. There is no one size fits all cure. BUT the good news is Traditional Chinese Medicine (or TCM) offers a vast array of unique diagnostic tools to evaluate and treat the main cause(s) for your sleeplessness. TCM has been proven by multiple studies to be an effective treatment for insomnia. Treatments include acupuncture, at-home acupressure routines, breathing exercises, lifestyle changes, environmental adaptations, herbal prescriptions, even nutritional recommendations and so much more.

 

Don’t wait. Schedule your personalized evaluation and start feeling better today! Space is Limites

Dr. Bishara Wilson

flow.page/drbishara

 

Sources

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/

An Eastern Medicine Approach to Insomnia

 

 

 You settle into bed, close your eyes and nothing happens, you just can’t fall asleep. Hours go by and still, you’re awake. The next day you feel tired, grouchy, and are unable to focus. Does this sound familiar?

 

Sleepless nights happen to almost everyone at some time, but ongoing insomnia can indicate a deeper issue and could lead to further health concerns, let alone completely debilitate your normal functioning. Unfortunately, a common approach to treating insomnia includes prescription sleeping medications, which can cause side effects or even chemical dependence. Considering an all-natural approach to treating your sleep problems can be a very effective way to improve your sleep quality without side effects.

 

First off, it’s important to recognize if this is one bad night…or an ongoing issue. Occasional insomnia is a very common problem, affecting about one in four Americans. Everyday stress and the individual’s immediate environment can hold a lot of blame in these situations. However, there are chronic conditions that include insomnia as a common symptom. This is why a proper diagnostic evaluation from a holistic practitioner, someone like myself, is so important.

 

According to the theories of acupuncture and Traditional Chinese Medicine (TCM), insomnia can stem from a number of internal catalysts such as emotional and mental stressors, improper nutrition, and chronic pain just to name a few. To determine the underlying causes of your insomnia, I would also take into account any external factors, including lifestyle, sleep environment, late-night artificial light exposure, and other stimulants that could be adding to your sleeplessness. With this ancient form of healthcare, we can treat your symptoms, improve your overall health and well-being, and start looking forward to a great night’s sleep, every night.

 

Bedtime Breathing Exercise:

Learning to relax at bedtime can be difficult for many people. Here is a simple breathing exercise that can help you relax both your body and mind.

 

Lie down with your legs straight and slightly apart. Support yourself in any way you need to feel comfortable and ready for sleep. We suggest placing one hand on your stomach and the other on your chest. Now close your eyes and begin.

 

1) Exhale completely through your mouth → feel your chest and stomach fall

2) Inhale through your nose for a count of four → think of filling your abdomen first

3) Hold your breath for four more counts (or whatever feels comfortable)

4) Exhale through your nose for a count of six → again feel your chest and stomach fall

Repeat until you feel both your body and mind begin to relax.

 

Bedtime Acupressure Routine:

Rubbing acupuncture points with your finger for 30 - 60 seconds can stimulate and promote the circulation of Qi within your own body, restoring health and well-being.

 

Pericardium 7 (P 7): With the palm facing up, in the middle of the wrist crease, between both tendons. Functions: Clears the Heart and calms the spirit, expands the chest, dispels fullness from the chest, reduces fire from the heart, and harmonizes the Stomach. The main point to treat insomnia.

 

Heart 7 (HT 7): With palm facing up, on the inside of the wrist, on the little finger side of the crease where the hand meets the wrist. Functions: Calms the Shen (mind), pacifies the heart, clears the channels, sleep disturbance, sedates, and regulates the internal organs.

 

Pericardium 6 (P 6): On the inside of the forearm, in between the tendons, approximately 2.5 finger widths below the wrist crease. Functions: Opens the chest, regulates Heart Qi, calms the Shen (Spirit), harmonizes the Stomach, relieves nausea and vomiting, insomnia, opens and relaxes chest tightness.

 

If you or somebody you know is suffering from insomnia acupuncture and other facets of TCM might be very beneficial. Don’t wait until your insomnia begins interfering with your everyday routine, schedule your appointment, and start feeling better today.

Call Now. Space is Limited

Dr. Bishara Wilson, DACM

flow.page/drbishara

 

6 Fun Facts You Didn't Know About Sleep

 

1)     12 percent of people dream in only black and white. Some wake up with vivid detail from their dreams, others with no recollection at all, and some recall their dreams exclusively and specifically in black and white.

 

2)     ⅓ of our lives will be spent asleep. If you think that’s a lot, cats spent TWICE that at ⅔ of their lives spent sleeping. In order to function at an optimal level, adults need 7-9 hours of restful shut-eye per night.

 

3)     Ideally falling asleep at night should take you no longer than 20 minutes. Typically insomnia is the term for difficulty getting to sleep, but as we all know “insomnia” is a vast and complex term. Delayed Sleep Phase Disorder (DSPD) and known more often in the medical community as “delayed sleep phase syndrome” or “delayed sleep-wake disorder” is a more specific name to describe chronic dysregulation of the circadian rhythm.

 

4)     One in four married couples sleep in separate beds. This fact speaks volumes to the importance of achieving restful sleep. The ideal sleep environment is cool, dark, and, quiet. If sleeping next to someone makes you too warm, if your partner’s movement or snoring wakes you regularly, consider adaptations to your sleep environment that best serves your individual sleep needs.

 

5)     Parasomnia is a term used to describe unnatural sleep movements. Have you ever seen someone sleepwalking or sleep talking? If so, what they were experiencing was called parasomnia. Those with parasomnia can experience symptoms during any phase of sleep.

 

6)     Sleep deprivation can kill you faster than food deprivation. An article in Archiv Fur Kriminologie states the body can survive for 8 to 21 days without food. The longest recorded time without sleep is just over 11 days. Though it is not known exactly how long humans can live without sleep, serious symptoms of sleep deprivation will begin to show after only three to four days. Symptoms most commonly involve visual and auditory hallucinations.

 

If sleep is on your mind, you’re not alone. According to the National Sleep Foundation’s inaugural Sleep Health Index™ over 45% of Americans report weekly insufficient sleep affected their daytime activities. Good news! Traditional Chinese Medicine (or TCM) can not only help with insomnia but also help you achieve higher quality sleep overall. Schedule your appointment today.

New York Sports Acupuncture

Dr. Bishara Wilson, DACM

flow.page/drbishara