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

flow.page/drbishara

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/

 

 

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

 

Research Update – Acupuncture and Insomnia

Research Update – Acupuncture and Insomnia

A study published by the Journal of Sleep Medicine shows acupuncture is a safe and effective treatment for insomnia sufferers. The study group was composed of 72 patients with primary insomnia. Acupuncture treatments were given three times a week for four weeks and the patients were required to wear sleep monitors, as well as complete regular questionnaires. The outcomes were measured by the Insomnia Severity Index, sleep efficiency, sleep awakenings and total sleep time. The Insomnia Severity Index of the patients improved greatly, as did the sleep efficiency and the total sleep time. This study provides evidence that acupuncture can be of great help to insomnia sufferers.

http://www.sleep-journal.com/article/S1389-9457(17)30093-X/fulltext

Insomnia is a pathology that affects an estimated 32 million people in the United States. Insomnia is a sleep disorder characterized by an inability to obtain sufficient sleep, due to difficulty falling asleep or difficulty staying asleep. Insomnia can be either acute or chronic in nature. Acute insomnia is brief and can happen because of certain stressful life circumstances. Chronic insomnia is disrupted sleep that occurs at least three times per week and continues for at least three months. Of the two, chronic insomnia is the worst to experience. Chronic insomnia can lead to fatigue, mental sluggishness, brain fog, irritability, depression, anxiety, excessive worry, difficulty focusing and even accidents.

Traditional Chinese Medicine (TCM) acknowledges adequate sleep as vitally important for physical, as well as mental well-being. TCM usually views insomnia as an imbalance of energies throughout the body. These energies are known as Qi (pronounced “chee”). There are multiple energetic pathways or meridians that run through the body. A person suffering from insomnia may have imbalances in one or more of these meridians. Most typically, the imbalances occur along the heart, liver and kidney meridians. Stress, poor diet and a lack of exercise can produce a blockage or stagnation of Qi in the body. This stagnation can create heat and deplete fluids or yin in the body. One of the ways to bring balance back to these meridians is through the use of acupuncture.

Acupuncture can be used very effectively, to treat all types of sleep disorders and with none of the toxic side effects associated with medications or sleep aids. Because acupuncture is very customizable to the individual, there may also be beneficial side effects associated with the treatment of insomnia. Many patients report after receiving acupuncture treatments for insomnia that they also notice an overall improvement of both their physical and mental wellness.

There is not just one set of points to treat every person with insomnia. Also the root cause of the insomnia may stem from one or multiple issues. Each person is treated holistically with TCM and their bodies are considered unique. Qi may flow differently in some people due to previous surgeries and medical implants. These are things the TCM practitioner considers before determining the treatment plan for each patient.


New York Sports Acupuncture

Bishara Wilson, L.Ac., MSTOM

www.nysportsacu.com

888.375.5444

Research Update – Acupuncture and Insomnia

Research Update – Acupuncture and Insomnia

A study published by the Journal of Sleep Medicine shows acupuncture is a safe and effective treatment for insomnia sufferers. The study group was composed of 72 patients with primary insomnia. Acupuncture treatments were given three times a week for four weeks and the patients were required to wear sleep monitors, as well as complete regular questionnaires. The outcomes were measured by the Insomnia Severity Index, sleep efficiency, sleep awakenings and total sleep time. The Insomnia Severity Index of the patients improved greatly, as did the sleep efficiency and the total sleep time. This study provides evidence acupuncture can be of great help to insomnia sufferers.

http://www.sleep-journal.com/article/S1389-9457(17)30093-X/fulltext

Insomnia is a pathology that affects an estimated 32 million people in the United States. Insomnia is a sleep disorder characterized by an inability to obtain sufficient sleep, due to difficulty falling asleep or difficulty staying asleep. Insomnia can be either acute or chronic in nature. Acute insomnia is brief and can happen because of certain stressful life circumstances. Chronic insomnia is disrupted sleep that occurs at least three times per week and continues for at least three months. Of the two, chronic insomnia is the worst to experience. Chronic insomnia can lead to fatigue, mental sluggishness, brain fog, irritability, depression, anxiety, excessive worry, difficulty focusing and even accidents.

Traditional Chinese Medicine acknowledges adequate sleep as vitally important for physical, as well as mental well-being. TCM usually views insomnia as an imbalance of energies throughout the body. These energies are known as Qi (pronounced “chee”). There are multiple energetic pathways or meridians that run through the body. A person suffering from insomnia may have imbalances in one or more of these meridians. Most typically, the imbalances occur along the heart, liver and kidney meridians. Stress, poor diet and a lack of exercise can produce a blockage or stagnation of Qi in the body. This stagnation can create heat and deplete fluids or yin in the body. One of the ways to bring balance back to these meridians is through the use of acupuncture.

Acupuncture can be used very effectively, to treat all types of sleep disorders and with none of the toxic side effects associated with medications or sleep aids. Because acupuncture is very customizable to the individual, there may also be beneficial side effects associated with the treatment of insomnia. Many patients report after receiving acupuncture treatments for insomnia they also notice an overall improvement of both their physical and mental wellness.

There is not just one set of points to treat every person with insomnia. Also the root cause of the insomnia may stem from one or multiple issues. Each person is treated holistically with TCM and their bodies are considered unique. Qi may flow differently in some people due to previous surgeries and medical implants. These are things the TCM practitioner considers before determining the treatment plan for each patient.

If you or somebody you know is suffering from insomnia, it might be worth the time to locate a properly trained and fully-licensed acupuncturist in your area. With licensed acupuncturists in nearly all fifty states, restful sleep may be just a few pin pricks away. 

New York Sports Acupuncture

Bishara Wilson, L.Ac., MSTOM

www.NewYorkSportsAcupuncture.com

888.375.5444

Seven Ways Acupuncture Can Help Mothers

Seven Ways Acupuncture Can Help Mothers

One of the best gifts you can give your mother this Mother’s Day is the gift of acupuncture. Acupuncture can help with an abundance of health problems and get you feeling one hundred percent again. Mom’s make the world work, it’s a known fact. So this holiday season you should give your mother the gift of acupuncture, here are seven reasons why.

1. Acupuncture is great for pregnancy. In the first trimester of pregnancy, many women turn to acupuncture when they are looking for a non-medicated way to treat what ails them. The number one reason women seek acupuncture in their first trimester of pregnancy is morning sickness.

2. Acupuncture can help cure and alleviate stress. Mom’s have to deal with a lot of stress, so what is better than getting a cure for that this mother’s day? Send your mom to an acupuncturist so she can reap the benefits of calming stress relief.

3. Acupuncture is a great cure and preventative measure for anxiety. There are many acupuncture points on the body to calm the mind and bring us down from our stresses and anxieties. Such as Pericardium 6, Liver 3 and Stomach 6.

4. Acupuncture is very beneficial for those experiencing arthritis. There are different types of arthritis and different treatment plans which include acupuncture, herbs, changes in diet and exercise. Traditional Chinese Medicine  just might be able to help you move better and find relief.

5. Kiss migraines goodbye. Acupuncture is a great cure for migraines, it also can help prevent them from happening too. It is possible to stop a migraine in its tracks if one is able to see an acupuncturist during the acute stage of migraine.

6. Acupuncture can alleviate insomnia. We all know that mom’s have to put up with so much throughout the day, by being overworked and overstressed it may cause them to get insomnia. Acupuncture needles are strategically placed on points that will calm the mind, balance hormones and settle the nervous system. Most people will notice some change after just one treatment, but to get the full effect and truly eliminate insomnia, you should commit to several treatments.

7. It improves digestive function. Acupuncture is effective in improving the digestive function within individuals. There are numerous acupuncture points on the body that can help with digestion. Two of the best are located on the stomach energetic meridian, Stomach 25 and Stomach 36.

Bishara Wilson, L.Ac, MSTOM, C.SMA

www.NewYorkSportsAcupuncture.com

888.375.5444

Five Ways to Alleviate Insomnia

Five Ways to Alleviate Insomnia

 Insomnia is a phenomenon almost everybody experiences at some point in their life. And most of us don’t know how or why it happens.  Insomnia is defined as difficulty falling asleep, despite being tired. Combatting insomnia may be easier than you think. Here are five simple ways to fall asleep faster and stay asleep all night.

1. Turn off your phone

In today’s society, we are almost surgically attached to our phones, iPads, laptops, etc. And while the devices keep us informed and connected, they are also harm us when it comes to our sleep.  Smartphones and other gadgets emit blue wavelengths. These wavelengths suppress the production of melatonin in our bodies. Melatonin is a natural hormone that makes you feel sleepy. Also, the light given off by your devices can actually stimulate the mind, thus causing poor sleep. So as hard as it may be, buy a regular alarm clock and turn off the phone.

2. Keep a sleep schedule

Sleep is just as important to proper health as eating healthy-wholesome foods. In other words, make sleep a priority. You don’t have to give up dinner with friends or that periodic concert, but staying out late every single night will eventually take its toll. Make a sleep schedule and do your best to stick to it.  Lack of sleep has been proven to increase blood pressure, depression, weight gain and stress. Why do this to yourself when you don’t have to? Once you set your sleep schedule, your body will react favorably.

3. Meditation

How many of us groan when we hear the word “meditation”? Meditation really isn’t difficult but people constantly tell themselves it can’t be done because they can’t shut off their minds. But what most people don’t realize is the goal of meditation is not turning off your mind or your thoughts. Meditation helps you cope better while telling your sympathetic nervous system to relax. When the thoughts come in, you should acknowledge them but do not dwell on them. That’s what meditation helps you do. And there are many different types of meditation. For beginners, guided meditation tends to work best because you are listening to somebody guide you through the journey. Why not give it a try?

4.  Bedtime Yoga

Yoga is an ancient Indian practice that combines physical exercise, mental clarity and spiritual beliefs all rolled into one discipline. Bedtime yoga poses are very low-key and quite simple. Utilizing yoga just before going to bed can signal to your brain that slumber time is approaching. Poses such as forward bends, happy baby pose, cross-legged bends and corpse pose all have been shown to help the body prepare for restful sleep. Also for those who are a little more skilled, inversion poses like shoulder stands can help alleviate stress and calm the mind.

5. Acupuncture

Really? Getting poked with needles will help me sleep better? The simple answer is YES!  Acupuncture works with your own body to help bring it back into balance. If you have stress, you have an imbalance.  Acupuncture needles are strategically placed on points that will calm the mind, balance hormones and settle the nervous system. Most people will notice some change after just one treatment, but to get the full effect and truly eliminate insomnia, you should commit to several treatments. And always seek out a properly trained and fully licensed acupuncturist to get the best results.

There are many other ways to fight insomnia too, but these are some of the best. Give these five methods a try and then focus on the ones that resonate with you. Over time, your body and mind will thank you and there won’t be any harsh side effects…just good sound sleep. Sweet dreams!

Bishara Wilson

New York Sports Acupuncture

www.newyorksportsacupuncture.com

888.375.5444