According to the American Sleep Association (ASA), approximately 50-70 million Americans suffer from some type of sleep disorder. The ASA reports that insomnia is the most common specific sleep disorder, with short term issues reported by about 30% of adults and chronic insomnia by 10%. Getting enough sleep is critical to overall health and massage therapy is a great drug-free, effective, and safe option to treat a variety of physical issues that could be impacting sleep quality.

Specifically, insomnia is defined as the inability to fall or stay asleep. It is considered acute when it lasts for several days or chronic when it can last up to several months. Some people suffer from what is called primary insomnia which is defined as having no identifiable cause. Secondary insomnia is defined as related to a specific cause or condition.

If you suffer from insomnia or another sleep disorder, acupuncture can help relieve many of the underlying issues that could be causing the disruption to your sleep. Your acupuncturist will do a full health history to see what issues you might be dealing that are contributing to the sleep issues. And there are actually five acupuncture points that can help. These aren’t the only points your acupuncturist might use, but they are the most common.

The first point, A Mian, translates to “sleep peacefully,” and is a set of points that are actually referred to as “extra” points, which means they are not on any of the meridians. A Mian is primarily used to help achieve restful sleep.

The second point is Stomach 36 (ST36), also known as Zu San Li or Leg Three Mile and is a widely used point for rejuvenation, longevity, and vitality. This point is used to bring a balance of Qi back to the patient which is important in regulating blood flow which can also impact sleep.

The third point is Pericardium 6 (PC6), also known as Inner Pass or Nei Guan. It is utilized to treat irritability, insomnia, palpitations, and anxiety, in addition to other issues. You might be familiar with this point if you suffer from motion sickness as it is often used to decrease vomiting. Utilizing this point is said to quiet the heart and calm the spirit which could help you sleep!

The fourth point is Heart 7 (HT7), also known as “Spirit Gate” or Shen Men and it is specific to sleeping disorders like insomnia. It is also used to address irritability, dementia, sleep apnea, and palpitations, among other issues.

The fifth most common point used to treat insomnia is Yin Tang, another extra point not located on a meridian. It is also known as the “third eye” as it sits right in the middle of the eyebrows. This point is particularly effective for migraines and insomnia.

Acupuncture is a wonderful drug-free and effective option to treat insomnia and the underlying causes of various sleep disorders. Don’t endure another sleepless night and groggy day. Call me today and make an appointment so you can get the rest you need tonight. 

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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 difficult as it may be, buy a regular alarm clock and turn off the phone.

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.

Once you set your sleep schedule, your body will react favorably.

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. What most people don’t realize, however, is that 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.

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; I’m happy to suggest some guided meditation CDs for you.

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. (For those who are a little more skilled, inversion poses like shoulder stands can help alleviate stress and calm the mind).

Acupuncture

Stress creates imbalances. Acupuncture works with your own body to help bring it back into balance. 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.

There are many other ways to fight insomnia, 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!

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