Acupressure and Breath-Work as Tools to Promote Relaxation and Sleep
You settle into bed, close your eyes, and nothing happens. You just can't fall asleep. Hours go by, and still, you're awake. The next day you feel tired, moody, and are unable to focus. Does this sound familiar?
Sleepless nights happen to almost everyone at some time. Still, ongoing insomnia can indicate a deeper issue and could lead to further health concerns, let alone debilitate your normal functioning. Unfortunately, a common approach to treating insomnia includes prescription sleeping medications, which can cause side effects or even chemical dependence. Considering an all-natural approach to treating your sleep problems can be an effective way to improve your sleep quality without side effects.
First off, it's essential to recognize if this is one lousy night…or an ongoing issue. Occasional insomnia is a prevalent problem, affecting about one in four Americans. Everyday stress and the individual's immediate environment can hold a lot of blame in these situations. However, there are chronic conditions that include insomnia as a common symptom. This is why a proper diagnostic evaluation from a holistic practitioner, someone like myself, is so important.
According to the theories of acupuncture and Traditional Chinese Medicine (TCM), insomnia can stem from several internal catalysts such as emotional and mental stressors, improper nutrition, and chronic pain, just to name a few. To determine the underlying causes of your insomnia, I would also consider any external factors, including lifestyle, sleep environment, late-night artificial light exposure, and other stimulants that could be adding to your sleeplessness. With this ancient form of healthcare, we can treat your symptoms, improve your overall health and well-being, and start looking forward to a great night's sleep, every night.
Bedtime Breathing Exercise:
Learning to relax at bedtime can be difficult for many people. Here is a simple breathing exercise that can help you relax both your body and mind.
Lie down with your legs straight and slightly apart. Support yourself in any way you need to feel comfortable and ready for sleep. We suggest placing one hand on your stomach and the other on your chest. Now close your eyes and begin.
1) Exhale completely through your mouth → feel your chest and stomach fall
2) Inhale through your nose for a count of four → think of filling your abdomen first
3) Hold your breath for four more counts (or whatever feels comfortable)
4) Exhale through your mouth for a count of six → again feel your chest and stomach fall
Repeat until you feel both your body and mind begin to relax.
Bedtime Acupressure Routine:
Rubbing acupuncture points with your finger for 30 - 60 seconds can stimulate and promote Qi's circulation within your own body, restoring health and well-being.
Pericardium 7 (P 7): P 7 is a major point in alleviating insomnia.In the middle of the wrist crease, between both tendons. Functions: Clears the Heart, calms the spirit, expands the chest, dispels fullness from the trunk, reduces fire from the heart, and harmonizes the stomach.
Heart 7 (HT 7): With your palm facing up, on the inside of the wrist, on the little finger side of the crease where the hand meets the wrist. Functions: Calms the Shen (mind), soothes the heart, clears the channels, sleep disturbance, sedates, and regulates the internal organs.
Pericardium 6 (P 6): On the inside of the forearm, in between the tendons, approximately 2.5 finger widths below the wrist crease. Functions: Opens the chest, regulates Heart Qi, calms the Shen (Spirit), harmonizes the stomach, relieves nausea and vomiting, insomnia, opens and relaxes chest tightness.
If you or somebody you know is suffering from insomnia, acupuncture and other TCM facets might be very beneficial. Don't wait until your insomnia begins interfering with your everyday routine. Schedule your appointment, and start feeling better today. I am conveniently located in the Flatiron District in Manhattan and Crown Heights, Brooklyn.