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.
Call Now to Schedule and Appoinment. Space is Limited
Dr. Bishara Wilson, DACM
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