Acupuncture + Healthy Sleep
Sleep disorders affect at least 40 million Americans and are among the conditions most commonly treated by Chinese medicine practitioners. Acupuncture and herbal therapies can help calm the nervous system and address the underlying factors causing poor quality sleep. Traditional Chinese Medicine (TCM) is a holistic practice that bases diagnosis and treatment on an individuals relationship with their environment. In addition to acupuncture and herbs, practitioners recommend preventative healthcare solutions based on diet, exercise, and the habits of daily life.
In addition to the regular care by a healthcare provider, try these tips to improve your sleep:
Get regular exercise - Aerobic exercise can help you fall asleep faster, get deeper sleep, and wake less often throughout the night. However, since exercise raises body temperature and a cooler body temperature is associated with the onset of sleep, it is recommended that you not exercise in the last few hours before your bedtime.
Keep a regular sleep schedule - Going to bed and waking up at the same time every day, helps to set your natural sleep-wake cycle. Try to resist the temptation to sleep in, even on weekends.
Get natural light exposure - Getting exposure to the sun helps regulate the body’s circadian rhythm. Stepping outside every morning for 10-15 min of natural sunlight within the first hour of waking signals to your brain that it’s daytime, leading to a healthy cycle of wakefulness and restful sleep. Maximize sunlight exposure and spend a cumulative 30-60 minutes outside during the daytime, and remember to wear sun protection.
Reserve your bedroom for relaxation - Use it for sleep, intimacy, and peaceful activities only. Make it as dark as possible during sleep, comfortably cool, and quiet.
Eat a reasonable dinner well before bedtime - Eat your last meal of the day several hours before going to bed so your body can focus on resting instead of digestion.
Relax before going to bed - Make sure to leave time at the end of the day to unwind before going to sleep. Developing a routine of relaxing activities like reading, listening to music, or meditation before bed can make it easier to fall asleep.
Soak your feet in warm water or take a warm bath before bedtime - Foot soaks are a traditional treatment in TCM to help balance and calm the body before sleep. Baths can help relaxation, and the drop in body temperature after bathing can help you feel sleepy.
Keep a sleep diary - It is helpful to track sleep habits, the quality of your sleep and how it relates to your diet and daily activities. Writing a few lines about your day or things you are worried about can be helpful to clear your mind before going to sleep.
Limit alcohol consumption, avoid stimulants, and don't smoke - Stay away from caffeinated beverages and food after 1:00 PM, or eliminate them all together if you are sensitive to caffeine. Although alcohol is a sedative, it interferes with deep sleep, causing restlessness during the night once the sedative effects have worn off. If you do consume alcohol, try to have no more than one drink a day, at least two hours before bedtime. Nicotine is a stimulant, making falling asleep and staying asleep more difficult.
* This information is for educational purposes only. It is not intended to be a substitute for professional medical advice. Consult a primary health care provider with questions regarding a medical condition or treatment plan.
