Those of us who live in North America, too often accept inadequate or poor quality of sleep that does not sufficiently rejuvenate our minds or bodies. Whether the quantity or quality of sleep is inadequate, the price that we pay may be devastating. Insomnia often leads to poor memory, poor performance at work or even difficulty in completing daily tasks. It can increase stress levels, contribute to obesity, suppress the immune system and result in a host of other health problems.
Typically, when insomnia becomes chronic, patients resort to the most common treatment which is pharmaceutical drugs such as sleeping pills, tranquilizers and antidepressants. Unfortunately, these drugs do not work as well as their advertisements claim. Studies vary, but reports indicate that when evaluated in a sleep lab, these medications only increase total sleep by 20 minutes per night. In addition, this limited effectiveness may only be short term. Side effects associated with drugs are also of concern. Side effects may include grogginess, memory lapses, rebound insomnia, sleep walking or driving, and drug dependency.
So what are alternative treatments for insomnia? My first suggestion is to evaluate and improve your sleep hygiene. Sleep hygiene takes into consideration behavioral and environmental factors that effect sleep. See the sleep hygiene recommendations below.
If after improving sleep hygiene, you are still experiencing insomnia, there are some very effective options available from the age old practice of Traditional Chinese Medicine (TCM) which includes Acupuncture and Chinese Herbal Medicine. Acupuncture and Chinese herbal medicine treatments do not rely on drugs, and they work with your body’s own energy, Qi (pronounced Chee) to solve the cause of Insomnia, rather that just treating the symptoms.
There are a number of factors that can lead to an imbalance of Qi. Factors include stress, anxiety, depression, pain, or simply having a very busy mind. I will ask you a number of questions to determine the underlying causes of your insomnia as there are many possibilities from a Chinese Medicine perspective. Once I make a diagnosis, I will use very fine sterile needles (acupuncture) to restore balance and renew the flow of Qi in your body. It is possible that you may benefit from taking a Chinese herbal formula to aid the process. I will determine which formula is appropriate, and will prescribe the formula only until balance is achieved and regular sleep is restored. Most Chinese herbal formulas are not associated with significant side effects, but I will check your medication history to avoid the possibility of a reaction with other medications you may be taking.
One other technique you may consider to help calm the mind and therefore promote better sleep is meditation. Through a practice of meditation, you can develop a way for your mind to rest. I often like to refer patients to a wonderful meditation teacher who teaches in Phoenix and in Sedona, Sarah McLean. Sarah is one of the most practical and effective meditation teachers I have met. You can learn more about her and about meditation at her web site: www.sedonameditation.com..
With Acupuncture, Chinese herbal medicines, improved sleep hygiene and perhaps adding meditation, you will be on your way to sleeping better. You may begin to see an improvement immediately, or it make take a few visits before you see a significant difference but together, we will work to promote a great night’s sleep every night.
Sleep Hygiene Recommendations:
[tweet_box]Keep a regular sleep schedule. Even on your days off, try to go to sleep and wake at approximately the same time every day.[/tweet_box]- Sleep only when sleepy. Though it is great to keep a regular sleep schedule, if you are not sleepy do not go to bed. Explore some of the recommendations that follow.
- Develop a sleep ritual. Before bed consider taking a hot bath, eating a light snack, drinking an herbal tea (non-caffeinated), read, or listen to relaxing music.
- If you do not fall asleep within 20 minutes, get up and do something boring. Get out of your bedroom. You might want to explore some of the sleep ritual options
- Use your bed only for sleeping. Don’t watch TV, eat, write, read, or talk on the phone while in bed. Sex is OK.
- Pay attention to your bedroom environment. Your bed should be comfortable. Your bedroom should be quiet, dark and slightly cool. Use a white noise machine, ear plugs and black out curtains if necessary.
- Avoid naps. If you must have a nap, limit it to not more than one hour and make sure it is before 3:00 pm.
- Don’t go to bed hungry, don’t eat a main meal just before bed. A light snack will prevent you from waking up from hunger. On the other hand, your evening meal should be at least three hours before bed time.
- Avoid caffeine, nicotine and alcohol at least 4–6 hours before bed. All of these substances interfere with sleep. With alcohol, it may seem like you go to sleep more quickly, but your sleep cycle will be effected.
- Exercise at least 3-4 hours before bedtime. Exercise is very important but significant exercise before bed may leave you feeling “revved up”.
