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A woman lying in bed suffering from insomnia
Chronic insomnia affects over 30% of adult Americans, and the incidence rises with age. Cognitive therapy and sleeping medications are common forms of treatment. While sleeping drugs come with some hazards, they can be beneficial in the short term and cognitive therapy has a lot of potential as an effective cure. But using conventional methods, it is a problem that can be managed but regrettably not healed. Even while many Americans may not fit the definition of “chronic insomnia,” anyone who consistently lacks adequate sleep will eventually experience negative effects on their physical, mental, and emotional well-being. In addition to the obvious weariness that many types of insomnia cause, these conditions can also cause mood problems, headaches, dizziness, and painful muscles. According to a significant study, those with insomnia were five times more likely to experience depression than people who slept well. In addition, there are other negative consequences on the immune system, weight, cardiovascular system, and brain health.
Acupuncturists typically always ask about quantity and quality of sleep no matter the initial complaint or reason for seeking treatment. This is because as holistic health practitioners, we recognize the enormous impact sleep has on the overall health experience. If there are any deficits when it comes to sleep, this will usually be part of the focus for treatment. In Traditional Chinese Medicine (TCM), nighttime is yin time, a time for rest, healing, and recovery. It needs to be in balance with yang time (daytime) activity levels. This harmony of yin and yang is central to the TCM understanding of health.
Since everyone is unique and there are numerous causes of imbalance, acupuncture treats insomnia on an individual basis. A person’s internal environment will be examined in addition to external factors like trauma or stress. A pattern evaluation is performed to assess any organ imbalances, excess hot or cold-type diseases, and the flow and availability of blood and energy (qi) in the body. But does it work?
In a review of random controlled trials evaluating the effectiveness of acupuncture for insomnia, acupuncture was found superior to medications in its ability to increase sleep duration for >3 hours. Also, acupuncture plus medications showed a better effect than medications alone on total sleep duration. And finally, acupuncture plus herbs was significantly better than herbs alone in increasing sleep rates. Worthwhile to note that there were no serious adverse effects of acupuncture observed in any of the trials.[1]
According to Western physiology, acupuncture has an impact on our ability to sleep by causing the production of the hormone that makes us sleepy, melatonin, as well as several other yet-to-be-determined mechanisms like the activation of specific regions of the brain involved in sensory processing. Additionally, acupuncture has been shown to activate the vagus nerve, which aids in bringing about a feeling of relaxation throughout the body. Not only does the quality of sleep increase while the body is in this calm state, but it also activates the immunological and repair systems, reducing oxidative stress and inflammation in the body.
Given the interrelationship of sleep and overall health, if all acupuncture did was improve sleep, it would still merit recognition as a valuable health system. But Acupuncture is prescribed for so much more! Call today to set up a sleep and overall health-improving series of treatments and start feeling the benefits right away!
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/
Nearly 30% of American adults struggle with chronic insomnia, and that percentage increases with age. [1] Standard treatment includes sleeping pills and cognitive therapy. Cognitive therapy shows a lot of promise as an effective treatment and sleeping pills, though presenting some risks, can be helpful in the short term. It is a condition, however, according to standard approaches, that can be treated, but unfortunately, not cured. And while many Americans don’t meet the criteria of a ‘chronic insomnia’ label, anyone who lacks proper sleep on a regular basis will eventually suffer physical, mental, and emotional health consequences. Besides the obvious fatigue that comes along with many types of insomnia, there can be accompanying effects such as headaches, dizziness, sore muscles, and mood issues. One large study found that those with insomnia were five times more likely to suffer from depression than those who got adequate sleep.[2] This is in addition to other associated effects on brain health, cardiovascular health, immunity, and weight.
Acupuncturists typically always ask about the quantity and quality of sleep no matter the initial complaint or reason for seeking treatment. This is because as holistic health practitioners, we recognize the enormous impact sleep has on the overall health experience. If there are any deficits when it comes to sleep, this will usually be part of the focus of treatment. In Traditional Chinese Medicine (TCM), nighttime is yin time, a time for rest, healing, and recovery. It needs to be in balance with yang time (daytime) activity levels. This harmony of yin and yang is central to the TCM understanding of health.
Acupuncture takes an individualized approach to insomnia, as everyone is different, and there can be many reasons why someone is out of balance. In addition to external factors such as trauma or stress, a person’s internal environment will be looked at. A pattern assessment is done to evaluate both the abundance and flow of blood and energy (qi) in the body, excess hot or cold type disorders, and any organ imbalances. But is it effective?
In a review of randomized controlled trials evaluating the effectiveness of acupuncture for insomnia, acupuncture was found superior to medications in its ability to increase sleep duration for >3 hours. Also, acupuncture plus medications showed better effects than medications alone on total sleep duration. And finally, acupuncture plus herbs was significantly better than herbs alone on increase of sleep rates. Worthwhile to note that there were no serious adverse effects of acupuncture observed in any of the trials.[3]
According to Western physiology, acupuncture affects our ability to sleep by triggering the release of our sleep hormone: melatonin, and various other mechanisms still being studied, such as the activation of specific brain pathways involved in sensory processing [4]. Acupuncture is also known to stimulate the vagus nerve, which helps shift the whole body into a more relaxed state. When the body goes into this relaxed state, not only does sleep quality improve, but the body also turns on the immune and repair systems, cutting down oxidative stress and inflammation in the body. [5]
Given the interrelationship of sleep and overall health, if all acupuncture did was improve sleep, it would still merit recognition as a valuable health system. But Acupuncture is prescribed for so much more! Call today to set up a sleep and overall health improving series of treatments and start feeling the benefits right away!
[1] https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics
[2] https://www.webmd.com/sleep-disorders/insomnia-21/slideshow-chronic-insomnia-health-impacts
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265683/
[5] https://www.morningsideacupuncturenyc.com/blog/acupuncture-and-the-vagus-nerve
Today we have access to more things to help us heal than at any other time in history, one of the first and most important steps to healing is making sure you’re getting enough quality sleep every night for the body to do its internal restorative work. In Traditional Chinese Medicine (TCM) yang qi is what keeps our minds and bodies busy during the day and at night it goes internal to help a deeper detox and repair the systems of the body while the yin qi takes over externally to rest our conscious minds and shut down muscle activity. This yin/yang trade-off, when working in balance, is the very foundation of good health according to TCM.
The nature of yin is cool and calm. It’s associated with calm, darkness, and stillness…all the relaxing sensations you get when you’re genuinely resting. A body in a yin state will slow down its heart rate and metabolism. In Biomedicine (Western Medicine), this relates to the parasympathetic nervous system. Its main purpose aligns with yin qi: to keep us calm and conserve energy. While the sympathetic nervous system is what switches on our fight or flight response and is more correlated with Yang qi. Yang is expansive, stimulating, warming, and gets us moving. In general, yang qi is more accessible during the day, while yin qi dominates the nighttime.
Sleep disturbances are one of the main manifestations of too much yang and/ or not enough yin. To correct issues like insomnia we need to look at how we are living in accordance with that natural balance.
1) Ingesting Too Much Yang: Before bed, or in general, spicy food, alcohol, or stimulants can disturb sleep. Spicy food and alcohol causes heat in the system, which creates excess yang in the body. Too much coffee also keeps yang qi stuck at the surface to be available for activity. Even just having a large meal before bed can block the yang energy from going deep in the body at night.
2) Too Much Activity/Excitement: The yang qi is needed deep on the inside of the body at night, don’t hold it hostage with outward energy requirements. Stop exercising at least 90 minutes before bedtime. This allows for endorphin levels and body temperature to return to levels that are conducive to sleep. Try not to argue before bed, or even get too excited. Give yourself time to wind down & transition.
3) You need to Cool Down: Literally. Yin is associated with coolness. To invite your yin qi to come out at night keep the bedroom temperature between 60-67℉.
4) Too Much External Stimulation: Lights, especially blue light from tv’s, phones and computer screens prevent melatonin release in the body, making it harder to fall asleep. If you need to finish work on a computer, wear blue blocker glasses or get a blue light blocking screen cover for your computer. Also, yin time should be quiet time, it’s recommended that all electronics should be turned off about half an hour before bed to help calm the mind before bed.
5) Too Much Stress, Not Enough Rest: We live in a yang-obsessed world. This creates stress as many of us are over-worked and over-stimulated, while not always having time for a healthy self-care practice (meditation, Tai Ch, etc.). This leaves us with a restless mind (‘disturbed shen’ in TCM terms), and can keep us lying in bed exhausted, but unable to sleep. The challenge is to resist the modern-day pressure to keep up and create more self-care time to support a more balanced lifestyle.
6) Feng Shui of the bedroom: A Feng Shui specialist can analyze the yin yang balance in your bedroom. For instance, the bed should be opposite the room’s door, but not directly in line with it (this is called the command position in feng shui). The headboard should be against a solid wall with balanced night tables on each side. It is also important to keep the area under the bed clear, not for storage. Many people find simple feng shui adjustments can have a perceptible effect on things like sleep and wake cycles.
In addition to these considerations for improving sleep, don’t forget the value of relaxing into a healing state on the acupuncture table. Acupuncture is a cost-effective self-care tool and can help reset your yin-yang balance for better sleep and overall health, call us today so we can help you get better sleep!
Acupuncture is part of Traditional Chinese Medicine (TCM) and is practiced in many different forms which include herbal remedies, cupping, and massage, which have all been used for thousands of years. The basis of TCM is the idea of qi, the body’s vital energy.
TCM treatments promote the movement of qi throughout the body in order to help bring balance back to the body. The goal of acupuncture is to correct this imbalance which can cause a variety of ailments and conditions that you may currently have.
Acupuncture uses very thin needles (which have been compared to being as small as cat whiskers) that stimulate pressure points and other areas of your body. It stimulates qi by placing needles in specific spots, often along meridians. Meridians are the channels that Qi travels in the body.
Acupuncture can help with many health conditions, including:
Below are the top five ways that acupuncture can help
1. Relieves Pain
Acupuncture can help alleviate many types of pain that may range from headaches and migraines to neck and back pain. These studies have shown its effectiveness in treating lower back pain, migraines, tension headaches, and knee pain. Acupuncture works differently for everybody. For some, a single treatment can alleviate symptoms for several months while others need a more routine treatment schedule.
2. Improved Sleep
Another thing that Acupuncture can help improve is sleep and insomnia. Scientists believe that acupuncture increases the production of brain chemicals that promote relaxation, thus allowing for better sleep.
3. Uplift Mood
Acupuncture can help with improving mood, including helping with depression, stress, and anxiety. The needles from acupuncture treatment release endorphins in the body. Endorphins are hormones that provide a boost in mood, encouraging happiness and relaxation.
4. Help the Heart
Acupuncture is also good for your heart due to the relaxation and stress reduction that one achieves from the treatments, which are also known to reduce blood pressure. Stress and high blood pressure are commonly related to heart attacks and heart disease.
5. Support the Immune System
Research has shown that acupuncture can boost immune system function. The placement of acupuncture needles can release immune-boosting cytokines. Cytokines are messenger cells that regulate the body’s immune response. By triggering the immune system, acupuncture can help fight infections or illnesses like colds and the flu.
While this is not an exhaustive list of how acupuncture can help, if you deal with any of the above symptoms or think that acupuncture may be right for you- schedule an appointment with us! We’d be happy to support you in achieving your health care goals!
In a study published by the Journal of Sleep Medicine showing acupuncture is safe and effective treatment for insomnia sufferers. There was 72 patients that composed the group with primary Insomnia. The patients were given 3 treatments for about 4 weeks while wearing a sleep monitor, along with a complete regular questionnaire. The outcomes were measured by the Insomnia Severity index, sleep efficiency, sleep awakenings and total sleep time. The Insomnia sleep index of the patients showed great improvement as did the sleep efficiency and total sleep time. The study provides evidence that acupuncture can be of great help to insomnia sufferers.
Insomnia affects an estimated 32 million people in the US alone. Insomnia is a sleep disorder characterized by the inability to obtain sufficient sleep, due to difficulty falling asleep or difficulty staying asleep. Insomnia can be acute or chronic. Acute insomnia is brief and can happen because of certain stressful life situations. Chronic insomnia is where sleep is disrupted at least 3 times a week and continues for 3 months or more. Chronic insomnia is the worse of the two to experience. It can lead to fatigue, mental sluggishness, brain fog, irritability, depression, anxiety, excessive worry, difficulty focusing, accidents and even weight gain.
Traditional Chinese Medicine (TCM) acknowledges the importance of adequate sleep as vital to our bodies and mind. TCM views insomnia as a imbalance of Qi in the body. There are multiple Qi meridians (lines) that run through the body. A person that suffers from insomnia could have an imbalance in one or more meridians. More often then not the imbalance occurs along the heart, liver and kidney meridians. Stress, poor diet and 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 into the body is through acupuncture.
Acupuncture is very effective treating different types of insomnia with none of the toxic side effects associated with medication or sleep aides. The reason is because Acupuncture is customizable to the individual, there may be other benefits you will notice from getting acupuncture.
If you or somebody you know is suffering from insomnia, it might be worth the time to call us at Master Lu’s Health Center in Salt Lake City or come in to help get a better night sleep.
