Resolve to Put Insomnia to Rest!
In our society we
put a premium on our waking hours and have the tendency to underestimate
the importance of a full-night’s sleep. Millions of people who suffer from
insomnia look for quick fixes instead of exploring the root causes of the
problem. Sleep hygiene is an afterthought for many people. Evening is a
time to allow our minds and bodies to turn inward to our subconscious. Sleep
deprivation is the root of many health issues like memory impairment, a
weakened immune system and stress that can lead to cardiac disease, heart
disease and digestive disorders.
Exposure to the diminishing light at dusk helps regulate sleep hormones in
the body. Excessive lighting at night, evening shift work, evening
computing, video games, television and late-night eating all serve to
counteract the body’s natural rhythms. It’s no wonder people have trouble
sleeping. Rather than embrace nighttime as rest time, we tend to let our
minds wander from one element of stress to another keeping us up for hours
or perhaps an entire evening. We are then forced to approach the new day
without having benefited from the regenerative powers that night time
brings.
In Traditional Chinese Medicine (TCM) sleep occurs when the yang energy of
the day folds into the yin energy of nighttime. Yin energy of the body is
cooling and restorative. It is the time of day when our bodies turn inward
and regenerate. This is the time we dream and explore the caverns of our
unconscious mind. Conversely, daytime is yang, which is expansive. We
expend the energy we have built up from the process of sleeping. Together,
this is the cycle of yin and yang.
To apply this yin-yang concept to your everyday life try eating your last
meal at least three hours before going to bed. For example, you can
"cool" your yang energy down by avoiding hot and spicy food and
drink. Avoid alcohol, coffee, chocolate and any other stimulants, especially
late in the day.
To improve your sleep cycles, help circulate your body's energy by working
out or by gentle exercising. Build your body’s nutritive aspect by eating
marrow-based soups and stews, dark pigmented vegetables and fruits. Avoid
overworking or over rumination as well.
An invaluable tool to help your brain unwind is meditation. It helps the
body create a sense of calm. Meditation can reduce stress, increase
feelings of well-being, and improve overall health. It can help one
increase alertness, relaxation and reflection even in "waking"
states. Meditation is best practiced during the day to help improve your
sleep patterns at night.
If you or someone you know suffers from insomnia call today to see what
acupuncture and Oriental medicine can do for you!
Sufferers of Chronic Fatigue Find Relief With Oriental
Medicine
Chronic fatigue syndrome (CFS) is far more than just
being tired. It is a frustrating, complicated disorder characterized by
extreme fatigue that may worsen with physical or mental activity and does
not improve with rest. Those affected with CFS can get so run down that it
interferes with the ability to function in day to day activities with some
becoming severely disabled and even bedridden. In addition to extreme
fatigue, chronic fatigue syndrome encompasses a wide range of other
symptoms, including but not limited to, headaches, flu like symptoms and
chronic pain.
If you suffer from CFS, Oriental medicine can help relieve many of your
symptoms. Exceptional for relieving aches and pains, acupuncture and
Oriental medicine treatments can help you avoid getting sick as often, and
recover more quickly, as well as improve your vitality and stamina.
Research on Chronic Fatigue and Acupuncture
A study in China evaluated cupping as a treatment for chronic fatigue
syndrome. All of the study patients complained of fatigue and some had
additional problems with headaches, insomnia, muscle-joint pains, backaches
and pains, poor memory, gastrointestinal disturbances, and bitter taste in
their mouth, among others. Patients ranging in age from 28-54 received
sliding cupping treatments twice a week for a total of 12 treatments. The
results showed there was vast improvement in fatigue levels, insomnia, poor
memory, spontaneous sweating, sore throat, profuse dreams, poor intake,
abdominal distention, diarrhea, and alternating constipation and diarrhea.
In another study conducted at the First Affiliated Hospital of Guangzhou
University of TCM in Guangzhou, China, subjects with chronic fatigue
syndrome were evenly divided by random selection into an acupuncture group
and a control group. The observation group was treated with acupuncture and
the control group was treated with an injection. Participants completed a
fatigue scale and results showed that people who received acupuncture
reported significantly more relief from their symptoms. A similar study
conducted in Hong Kong gave half of the group conventional needle
acupuncture and half (the control group) sham acupuncture. Again, using a
fatigue scale, improvements in physical and mental fatigue were
significantly bigger in the acupuncture group and no adverse events
occurred.
Most significantly, 28 papers were statistically reviewed through a meta
analysis in order to assess the success of acupuncture as a therapy for
CFS. The results showed that treatment groups receiving acupuncture for
chronic fatigue syndrome had superior results when compared with control
groups. Rightly, they concluded that acupuncture therapy is effective for
chronic fatigue syndrome and that it does merit additional research.
If you are struggling with chronic fatigue syndrome call today to see
how acupuncture and Oriental medicine can be incorporated into your
treatment plan!
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In This Issue
·
Resolve to
Put Insomnia to Rest!
·
Sufferers
of Chronic Fatigue Find Relief With Oriental Medicine
·
Tips for a
Restful Night
Tips for a Restful Night
Sound sleep is the foundation of good health. We need
6-8 hours of sleep every night to recharge our batteries.
Practicing good sleep hygiene and keeping your body in sync with the rhythm
of day and night can help your body cope with sleep deprivation and give it
an opportunity to get stronger and heal.
By implementing just a few of these suggestions, you should notice a great
improvement in your sleep and how you function during daylight hours.
Ambiance
Make your bedroom a sanctuary. Keep it dark, cool, and quiet. Angle the
clock face away from the bed. If you get up to use the bathroom during the
night, don't turn on the light; use a nightlight to safely guide you. The
optimal temperature for sleep is 60 to 68 degrees Fahrenheit.
When Hungry
Avoid heavy meals and sugary or high grain snacks before bed. They will
raise your blood sugar and make it difficult to fall asleep. Reduce
nicotine, caffeine and alcohol use.
If you are hungry, eat a high protein snack a couple of hours before going
to bed. Try yogurt, a banana or half of a turkey sandwich.
Reduce Late Night Activity
Stop working at least an hour before you plan to go to bed. Let your mind
relax. Limit television and computer use in the evening.
If you want to read in bed, avoid backlit devices as the light stimulates
the brain. Read a book or use a device that requires you to use a separate,
soft light source.
Bedtime Routine
Establish a relaxing routine as you prepare for bed. Try to go to bed and
get up at the same time everyday, even on weekends.
Relax by taking a hot shower, practicing mediation, or try progressive
muscle relaxation, starting at your toes and working up to the top of the
head.
It is important to leave the day's worries behind. Do not over-think your
day while you lie in bed. Take a deep breath, clear your mind, and drift
into a state of restful sleep.
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