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Sleep Better with Acupuncture and Healthy Sleep Habits
Stress and sleep deprivation have become far more common in modern society than they once were. In Washington state, nearly one-third of adults report getting less than the recommended seven hours of sleep. Together, stress and sleep deprivation form a continuing cycle that can be hard to break. But, with the help of acupuncture and healthy sleep habits, you can reduce stress and anxiety to get the sleep you need.
End Stress-Sleep Deprivation Cycle
Stress and sleep deprivation are like the chicken and the egg; it can be hard to decide which one came first. Stress can lead to sleeplessness but the changes in the brain that take place during sleep deprivation also increase stress.
The amygdala, the part of the brain that processes emotions, becomes more active and sensitive to negative stimuli during sleep deprivation. At the same time, the prefrontal cortex, which applies higher reasoning functions to your emotions becomes less active. Overall, you become more susceptible to the thoughts and feelings that cause stress and anxiety. Adequate sleep restores emotional balance but it’s hard to get when stress takes over.
Use Acupuncture to Reduce Stress and Improve Sleep Quality
Acupuncture has been used for hundreds of years in traditional Chinese medicine. As it has become more accepted in the Western world, researchers have begun to explore how it works to treat everything from sports injuries to anxiety.
A study published in The Journal of Neuropsychiatry and Clinical Neurosciences explored the connection between acupuncture, anxiety, and the sleep hormone melatonin. After undergoing acupuncture treatments for five weeks, participants showed an increase in the night time the release of melatonin. This helped participants fall asleep faster, stay asleep longer, and wake less often during the night. After acupuncture, participants also scored lower on an anxiety scale.
Acupuncture has also been shown to improve sleep quality. Many times, stress and anxiety cause restlessness and frequent waking. The relaxant effects of acupuncture treatments can help reduce the psychological symptoms that interfere with sleep. Acupuncture has been shown to improve sleep quality in populations that traditionally struggle to get enough rest such as the elderly. The benefits of acupuncture can continue for weeks or months after treatments have stopped.
Develop Healthy Sleep Habits
Acupuncture can help put a stop to the stress-sleep deprivation cycle, but to further improve the quality of your sleep, you’ll need to develop healthy sleep habits and environment. The environment in your bedroom can make a big difference in your ability to sleep. A mattress that’s not only supportive of your preferred sleep position but also fits your height and weight can help your body relax at night and prevent wakefulness. Other ways you can support good sleep include:
Keeping Your Bedroom Dark: Light plays an important role in the timing of your sleep-wake cycle. Light pollution and light from electronic devices can all interfere with your sleep. Blackout curtains or heavy drapes can keep street light out and try to keep electronics out of the bedroom or covered to reduce light.
Keeping Consistent Sleep Schedule: A consistent sleep schedule, which means a regular bedtime and wake-up time, helps your body follow it’s the natural biological and physiological cycles that control hormone release.
Developing a Calming Bedtime Routine: A bedtime routine helps your mind and body release tension before bed. It can also help signal the release of sleep hormones. Meditation, reading a book, or a warm bath are all good ways to prepare yourself for sleep.
The nervous system is responsible for controlling movement, digestion, temperature regulation, memory, breathing, and sensory. Nervous system dysfunction can occur related to physical, emotional, or chemical stress. Below is an exercise that can help with this stress.
The nervous system is like a tree. It needs nourishment and the environment to support it's growth. The most classic of Qi Gong exercises is named "Bear Hugs Tree." Here is how you practice it:
The nervous system is responsible for controlling movement, digestion, temperature regulation, memory, breathing, and sensory to name a short list. Nervous system dysfunction can occur as a result of a trauma, compression of a nerve, side effects to medication, lack of sleep, vitamin and mineral deficiency. Not to mention the effect emotional stress can have.
There are many ways you can reduce stress and put your nervous system in a more balanced state. Over the next few months we will go through examples of these. Check out one of my favorite acupressure techniques to reduce stress.
Dr. Russo's Top Ten List to balance the nervous system
4. Essential Fatty Acids
5. Nervous System focused exercise
6. Language Skills
We are very honored to be one of the top 30 Qigong blogs on the planet. Dr. Russo has spent over 20 years studying Chinese medicine and he is happy to share his knowledge. To learn more please read his Qigong and acupressure blog as well as check out his instructional videos on YouTube.
Welcome to my blog and this official Introduction to my Five Part Series on Acupressure and Qigong! Some of these ideas can be kind of tricky, so my job here will be to dial it all down to a format that makes plenty of sense to you. Let’s get started.Read More
If you've been following along with my Traditional Chinese Medicine series, you know that we've covered the branches of TCM that I use in my practice. In this post, let's pull back the curtain and take a look at what to expect during your first acupuncture appointment. Welcome to my clinic!
After you book an appointment, I'll send you an online form to fill out before your appointment. This form covers your medical history and any symptoms and conditions you may currently have. It's a head to toe assessment that gives me an overview of your health from a TCM perspective. If you don't have access to the internet, you can book via phone and arrive early to fill out the form on an iPad before your appointment.
On the day of your appointment, wear loose, comfy clothing. Many treatments can be done while you're clothed, and paper gowns and sheets for draping are used for treatments that expose more of the body.
First we'll sit down together to talk about TCM and your history and present concerns. I like to share a short slide show introduction to TCM to encourage any questions you may have about your treatment and to share an understanding of this ancient holistic model of medicine. Next it's time to get physical for the examination. I will check your pulse and sometimes your back or abdomen, depending on the issue being treated. The silliest part is that acupuncturists are the only people who ask you to stick out your tongue! There are regions of the tongue that correspond to different internal organs, and checking the appearance of these is part of my diagnosis. After the exam, I share what I'm seeing and recommend treatment. I like to write and use diagrams as well as explain verbally because it’s more comprehensive and helps patients understand their treatment.
For your initial acupuncture treatment, I will usually leave the needles in for 10-20 minutes. During this time you can choose to listen to music if that helps you relax. You may be pleasantly surprised when you see the needles! They are only 0.25mm thick, as opposed to hypodermic needles which are about 3mm thick. Jitters before getting poked the first time are normal, and most people come to feel comfortable with it and look forward to it later!
After your treatment I'll share my observations and recommendations for your treatment plan. Please know that I am open to collaboration with other practitioners you may be working with. Often treatments can be more effective when everyone is working together, and potential problems such as conflicting advice can be avoided.
First appointments are about an hour long and follow ups are 30-60 minutes on average, depending on the condition and needed treatment.
Ready? Set. Let's get started!
We’ve finally arrived at acupuncture! Acupuncture is one of the first things Westerners think of when they think of Traditional Chinese Medicine, but I’ve left it for the end because the other branches of TCM lay the groundwork for effective acupuncture treatments.
Like the other treatments we've explored, acupuncture works to restore and maintain the balance of qi in your body. Qi flows through the body by a system of channels, or meridians. You can think of these as similar to the circulatory or nervous systems. Acupuncture points are areas on the meridians where needles are placed to influence the flow of qi. Acupuncture is used to treat a wide variety of conditions, from colds to chronic pain. Some of the most common ailments I treat include: back pain, sciatica, migraines, other types of pain, digestive issues, infertility, and cancer care support.
One of the biggest questions people often have about acupuncture is, “Does it hurt?” Since most of us have had experience with immunizations and blood work, this question is completely understandable! We're used to thinking that needles cause pain. Acupuncture needles are designed differently: they are much thinner, about the size of a human hair, and they are solid because they are not designed to insert or remove anything. Also, they do not go deeply into muscle tissue or blood vessels. Patients will sometimes feel a pricking or stinging sensation when the needles are placed, but this fades quickly.
Acupuncture and herbal medicine come together in a treatment called moxibustion. This treatment is almost always used with acupuncture in China; the literal translation of the character for “acupuncture” is actually “acupuncture-moxibustion”! Moxibustion is a technique that uses the herb mugwort, which is placed on acupuncture needles or directly on the skin and is burned, creating heat and warmth in those areas. Moxibustion is especially helpful for patients who have a deep weakness, which is termed qi and/or blood deficiency, in one or multiple systems. While I don't practice moxibustion in the clinic, there is a form that I can prescribe for self-treatment at home. This is called “pole moxibustion” and it uses a cigar-like stick of mugwort that is hovered over the area to be treated until it is pink and warm. A patient I saw had a hairline fracture in his radius (the bone in the forearm closest to the thumb). It was not severe enough to be casted, but was immobilized with a brace. At the time of the fracture, his arm was in too much pain to apply needles to it directly, so this was a perfect opportunity for pole moxibustion. The patient applied the pole moxibustion twice a day for one week and then once a day until the pain dissipated. Each time he did the treatment, the pain decreased and he could feel the whole arm get comfortably warm. This treatment was combined with acupuncture in other regions to help with the pain and inflammation from a systemic standpoint.
Receiving acupuncture or acupuncture-moxibustion is normally quite relaxing. Many patients experience a deep meditative state, a sense of euphoria, or even fall asleep! This means that on top of the health benefits, getting a treatment can be like a mini vacation! Ready to get away and try something new?
Welcome back to our tour of Traditional Chinese Medicine! I already wrote about some of the ways acupressure can be used at home to help manage pain and stress, but the possibilities of acupressure go far beyond self-care. Techniques such as cupping, gua sha, and tuina are all forms of acupressure and bodywork that can be done by a trained practitioner and have different impacts than other TCM treatments. In this post I’m going to focus on the acupressure and bodywork techniques that I use in the clinic.
Cupping uses glass cups that are heated and then applied to the patient’s body. The heat used creates a vacuum seal by burning out the oxygen. Several cups may be placed at once and they are usually left in place from a few seconds up to several minutes. Cupping changes the pressure of that area of the body, creating more space. It’s especially useful for pain relief and for breaking up mucus and phlegm in the lungs, encouraging the lungs to expand more, and stimulating a more productive cough in order to clear out the phlegm. I can also treat abdominal pain from constipation by using acupuncture to stimulate qi to open the area and using cupping to create more space in the abdomen. The patient may be able to feel things starting to move again! Take back pain, for another example: cupping brings blood to the surface and encourages the fascia to relax. Cupping can seem dramatic when you first see it, because the heat is created with flaming cotton balls. It’s safe in the clinic with a trained doctor, and also a poster child for “don’t try this at home!”
Gua sha is a technique that uses plastic, ceramic, metal, or bone as tools to scrape the skin. It’s often used for pain relief and respiratory ailments. “Gua” refers to the actual scraping technique that is used. “Sha” refers to the reddening of the skin; a different effect is seen if the root issue is acute versus chronic, for example. During the first few treatments, the sha shows me where the stressors are being held internally. A patient with chronic digestive issues will show very dark discoloration around the regions of the back that are connected to the stomach, pancreas, and liver, for example. Gua sha performed on the back can confirm which systems are the most stressed, as well as what muscles have either low tone or high tone. They’re not singing muscles! Muscle tone refers to the level of tension in a resting state as well as the ability to contract on demand.
Tuina is a form of bodywork that is used to address issues that other branches of TCM aren’t as effective for. It’s usually not emphasized in the US because other systems of bodywork, such as physical therapy, massage, and chiropractic, are so prevalent here. Tuina has 3 basic systems: a bonesetting system that is similar to chiropractic treatments, but includes soft tissue and channel manipulation as well; gentle acupressure techniques that create a more subtle and visceral effect by causing vibration throughout the body and the organs related to the treated areas to relax; and manual therapy or bodywork that is similar to massage. Tuina is added to a treatment when the muscles around an injury are so tight, they do not release from the acupuncture. Specific acupressure techniques will release a tight muscle immediately. Tuina is also applied before an acupuncture treatment, especially if the patient is stressed out about getting a treatment. This will help to calm the mind so that the body is comfortable getting the acupuncture.
As you can see, acupressure and bodywork techniques in TCM are varied and widely applicable! Make an appointment to learn more—singing and juggling flaming cotton balls not required.
Continuing our exploration of the branches of Traditional Chinese Medicine, today let’s take a look at nutrition and herbal medicine. These two branches have many things in common, so for the sake of simplicity we’ll discuss them together.
Most Westerners are used to thinking in terms of calories and nutrients. Like the rest of TCM, the approach to nutrition is more holistic than the Western approach. Nutritional guidelines include aesthetics and presentation, references to season and geographic location, and encourage eating foods of a variety of colors because the visual stimulation affects the energy of internal organs. TCM nutrition is not “one size fits all” as many Western nutrition recommendations or research results are presented. Instead, the 5 Elements and the concept of Yin and Yang are used to create personalized recommendations for an individual based on their constitution and current health needs.
Herbal medicine is taken internally, and is more potent than food. There are a couple different approaches to integrating herbs into your life. One is to include local or regional herbs in your diet. For example, dandelion can be a salad green or made into a tea. It supports the liver and helps with detoxification. For more specific effects, practitioners will customize a Chinese herbal formula, taking into account your constitution and your signs and symptoms. It’s also important to know the nature of the herb, whether it’s cooling, warming, drying, or moistening (more on this characterization later in this series).
These Branches Work Together
Nutrition and herbal medicine act internally to help balance qi. For example, if you have issues with digestion, there may be an imbalance in your system such as a low level of digestive enzymes. Enzymes can be boosted with both food and nutritional supplements. Chewing your food well also helps, because digestion begins in the mouth. Cravings are a sign of imbalance and could indicate an organ system stress or a lack of an enzyme.
Nutrition and herbal medicine work together: nutrition sets the stage for the body to get the most out of any herbs you take. It's important to note that taking Chinese herbs is different from popping a pill. Herbs help to support the body's natural functions to balance qi and help the body heal itself.
Chinese nutrition and herbal medicine guidelines recognize the uniqueness of each person, so another important thing to realize is that finding out what works for you will probably require experimentation. Remember the tangled knot from the introduction? This is another opportunity for patient and practitioner to work together and figure out what the patient's body, mind, and spirit need to be healthy and vibrant.
If you want to explore the role of nutrition in healing and maintaining your health, let's talk!