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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Large Intestine 4 is one of the most important and influential acupoints in the entire body. The Chinese name for Large Intestine 4 is “He Gu” meaning union valley or converging valley. The point is located on the hand in the web between the thumb and index finger, also described as the depression where the index finger and thumb bones part. This area of the hand is often described as “valley like” hence the name converging valley.

The large intestine has many important functions in the body. Connected to the Western medicine function of the large intestine, it is vital in digestion and bowel regulation, but it also has many functions above and beyond that in Chinese medicine. The large intestine is associated with the emotions of sadness and grief, it can help build immunity as it works as a paired channel to the lung meridian and has a big effect on the flow of Qi and blood in the body.

Large Intestine 4 is a strong point for building the immune system and can be used for when someone has a cold or a virus like the flu. It can be used to treat febrile illnesses, rashes from wind or heat, allergic reactions causing rhinitis, as well as sore throat and difficulty swallowing. It is the command point of the face, nose, jaw and mouth and can be used to treat many problems associated with those. Toothaches and TMJ can be painful, but Large Intestine 4 can reduce the pain without even going near the affected areas. It is one of the main points for headaches and many people instinctively press it on their hand when they have a headache, without even realizing it is an acupuncture point. If someone has suffered a stroke, this point can help with paralysis and aid in recovery.

The large intestine has a great effect on the flow of qi and blood in the body and Large Intestine 4 is a very strong point to get everything moving. Pain, according to Chinese medicine, is often described as Qi and blood being stagnant or  “stuck” and Large Intestine 4 is critical to move this stagnation, especially when coupled with another point called Liver 3. Together, this pair of points is called The Four Gates and together they are a powerhouse in getting the Qi and blood circulated. They can effectively treat pain, depression, constipation, promote labor, expel retained placenta and help alleviate menstrual disorders caused by stagnation such as endometriosis.

Large Intestine 4 is contraindicated in pregnancy because it is so powerful and moving, but it can be effectively used to induce labor. Used in conjunction with another powerhouse acupuncture point Spleen 6, these two points are commonly used together to start labor, often with electroacupuncture to stimulate the points even more than needles alone.

Once labor has started, Large Intestine 4 can be used if labor is stalled or prolonged as well as used after childbirth to expel the placenta, decrease postpartum bleeding and decrease the time between childbirth and the discharge of the placenta.

Large Intestine 4 is an exceedingly influential point and one of the most commonly used points in acupuncture treatments. It can also be effective in treating a range of emotional issues such as depression, insomnia, stress, irritability and severe PMS. This point should not be underestimated and its alternative name of Tiger’s Mouth is barely descriptive of its strength in acupuncture treatments.

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The physical job of the heart in TCM is very close to what we know it to be in Western medicine. It controls the blood vessels, and also controls the sweat. If the heart is healthy, the heartbeat will be strong and regular, without palpitations. The blood pressure will be normal, the blood will circulate well, and the heart will settle back into its regular rhythm shortly after exertion. You may notice people with heart issues tend to sweat more than the average person. Excess sweating is a sign the heart needs to be tonified (built up and supported). Heat signs in general, such as facial flushing, might be a sign that the heart energy is out of balance. On the other end of the spectrum, if the energy is deficient, a person may present with a complexion that is pale or chalky.

The heart energy also controls the tongue. When this organ is working effectively, your tongue will work to help you taste your food, and to assist normal, clear speech. Stuttering, loss of words and other speech difficulties can result from a deficiency of the Heart. If someone talks incessantly, this can also point to an imbalance of the heart. If there is excess heat in the heart, it may show up as sores on the tongue, and the tip may be red or painful.

When the heart is balanced and healthy, it results in an easy transition into sleep. When we acupuncturists learn you have insomnia, we often treat the heart. Difficulty falling asleep, nightmares and sleep terrors can result when this organ is unhappy. If you are the type of person who lies in bed forever, unable to fall asleep because your mind is racing, acupuncture can help to settle the heart energy and give you a great night’s sleep.

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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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