Ideas to Improve Sleep Patterns
OMG, I had the best night of sleep ever!" - One of last weeks clients.
You can too.
Most of us have experienced restless sleep or Insomnia before. There are many treatment options for insomnia ranging from meditation to medications. Acupuncture and Traditional Chinese Medicine (or TCM) continue to come out on top of the list of suggested treatments for sleepless nights and improper circadian rhythms. The reason TCM is so effective has a lot to do with the adaptability of treatment modalities. TCM offers herbs and acupuncture, massage and physical exercise, and lifestyle changes to introduce healthy habits.
Here are some of my favorite lifestyle adaptations you can consider if you or someone you love is struggling with insomnia. (they will only work if they are implemented :))
Digital detox: The digital stimulation we experience these days is overwhelming, though often necessary. With the “go-go-go” attitude of mainstream culture, sometimes digital stimulation alone can make it hard to slow down enough to find rest. Make the commitment of not looking at social media or the news 2 hours before bed. Better yet, create a digital detox day of the week. One day where you and your family unplug and allow yourself to reacclimate to the natural world. I do this every week.
Sleep plan: Set a bedtime, and do your best to stick with it. This can help reset your sleep cycle. Start an evening routine and do it nightly before going to bed. If you are struggling to fall asleep on time, consider a wind-down practice. Create a pattern for yourself that may include a cup of chamomile tea, diffuse a relaxing oil such as Palmarosa, a gentle yoga session, reading or writing, observing what feels best for your mind and body, and use this time to form a deeper and more intimate connection to yourself.
Change the lighting: We are all sensitive to light. Before the regular use of artificial lighting, humans spent their evenings in a slow transition to nighttime darkness. In the evening, create a darker environment in your home to help your brain ease out of the daytime stimulation and start slowing down. Alternatively, when you wake up in the morning, be sure to open the shades and turn the lights on again to help tell the brain to wake up and get going. Consistency is essential and will help train your brain and balance your circadian rhythm.
Daytime activity: Studies show that people who exercise regularly tend to sleep better and feel less tired in the morning. Make sure to do the appropriate types of exercise at the right time of day. Save intense exercise classes for mornings and do something more relaxing before bed, such as gentle stretching.
Late-night binges: Eating too late is common and can cause indigestion and restless nights. If you’re still hungry right before bed, try something light and healthy, like a tablespoon of peanut butter or a handful of almonds.
Breath-work: Most people take short, hurried breaths that only leave them more anxious and tense. I often teach my clients proper breath-techniques to aid in relaxing the mind and muscles while increase overall energy - the deeper you breathe, the more alive and present you will be. Often, I will record a few minutes of breath-work meditation for my clients to practice a few times a day. When we integrate deep and rhythmic breathing into our daily routine, it will naturally relax the mind and body, giving you a sense of relaxation and energy.
Schedule your TCM Evaluation: Traditional Chinese Medicine has been proven by many studies to be a safe and effective treatment for insomnia. Treatments include acupuncture, at-home acupressure routines, aromatherapy, breathing exercises, lifestyle changes, environmental adaptations, herbal prescriptions, nutritional recommendations, and so much more. Your specific symptoms and pattern will be addressed to find the root cause(s) of your sleeplessness.
A TCM Perscription: There are various reasons I recommend a full in-person diagnostic evaluation to address your health concerns. One of the benefits of traditional Chinese Medicine is the adaptability of therapies, including herbal prescriptions. Herbal remedies are often prescribed based on the individual’s patterns of disharmony.
Acupuncturists use acupoints along the meridian system to stimulate the movement of Qi. There are various reasons Qi can become imbalanced within the body, all of which can be diagnosed and treated by me.
Ask me for my Insomnia help sheet for more information on at-home acupressure routines to conquer those sleepless nights.
As you can see, there are many ways to promote a restful night and bring balance to your sleeping patternss. Find the remedies, therapies, and routines you resonate with most, and give them a little time.
I’f you are near Flatiron NYC or Crown Heights, Brooklyn, contact me
Life will only get better when you do!
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