, ,

Improving Sleep Quality Naturally

, ,

Getting a good night's sleep can be a challenge for many of us during times of increased stress and anxiety. Stress stimulates the fight or flight response in our nervous systems, which is intertwined with adrenal hormones cortisol and adrenaline. Spending too much time in fight or flight response makes it harder to fall and stay asleep for many people. Here are some ideas to try to optimize sleep health when stressed...

Create a sleep rhythm

Our bodies love rhythm and routine...wake/sleep cycles, cyclical menses, consistent eating routines, etc. Going to bed and waking around the same time can help your brain and adrenals establish predictable release of cortisol and melatonin, which help set your sense of wakefulness and sleepiness. Shoot for within 30 min to an hour of the same times each day. Avoid drinking alcohol before bed as this can disrupt sleep.

Move your body in the morning

Exercise gets our energy (qi) moving and can increase your energy and adrenal hormones in the morning when they should be highest. Exercising at night can be too stimulating and make it harder to sleep.

Balance your nervous system

During times of intense stress, we can't always avoid feeling overwhelmed and that "go go go" sensation. You can, however, take breaks during the day to help your nervous system switch from that fight or flight feeling (dominated by the sympathetic nervous system) to the "rest and digest" side (parasympathetic NS). Acupuncture stimulates the sympathetic NS, but meditation, yoga, dancing, laughing, and deep breathing also make this switch. Shoot for 15-20 minute increments 2-3 times a day of something that stimulates the parasympathetic NS during times of intense stress. Talk therapy can also help your mind process your mental stress in order to help the nervous system decompress more easily.

Try targeted supplements or herbs

Your acupuncturist can help you select appropriate herbal blends or supplements to help your sleep quality. Common ones include magnesium, CBD, melatonin, GABA, L-Theanine, Ashwagandha, and 5-HTP. At our clinics, we stock blends of these supplements from brands we trust for targeted support. Customized Chinese herbs from your acupuncturist can also help treat the root of insomnia instead of taking sedatives.

If you have trouble falling asleep, focus on…

  • meditation to calm the mind, especially right before bed

  • limit screen time an hour before bed. Read a boring or funny paper book instead.

  • mindfulness techniques to train your mind to stay present instead of ruminating, fearing the future or reliving the past

  • heal your gut if you have any chronic issues with digestion

  • Magnesium, probiotic, CBD, Valerian, L-Theanine, melatonin or GABA may help most. The Chinese herbal formula most commonly used for this is Gui Pi Tang

If you have trouble staying asleep, focus on…

  • calming short breaks throughout the day to balance the nervous system (yoga, meditation, deep breathing techniques, listening to calming music)

  • try to slow down during the day and not let your stress seep into all tasks (walk at a more leisurely pace, allow time for travel so you aren’t late and stressed, eat more slowly, etc.)

  • try journaling (especially before bed) to unload the day and process emotions and fears.

  • try listing everything you are worried about or fear (verbally or write it down) and ask yourself if these fears are likely to manifest, or are just worst case scenario. It’s easy to focus on the worst case scenario to try and prepare for it, but in truth, it rarely happens and then affects your current quality of life by eating up space in your mind and draining your energy.

  • Magnesium, GABA, Valerain, Bacopa, Ashwagandha, and L-Theanine may help most. The Chinese herbal formula best for this pattern is Tian Wang Bu Xin Dan.

If you are unable to get a good night’s sleep after trying these tips, please discuss your insomnia with your acupuncturist and MD. While most patients see rapid improvement in sleep quality when they follow these steps, some patients may need additional support with medications to balance brain chemistry.


Testimonials

“Mary Sabo is my miracle worker! It’s really incredible to think that I get to see my eastern doctor every week and have her really listen and do things that help. She is so warm and I feel like because of her, I can achieve my goals. I am not sure if this is the case for others, but my cycles have since gone from 60+ days to 35 days the first month, 30 the second and we’re on track for a 28 day cycle!!”

— T.S

I adore Mary. I have been seeing her for 4 years through a tough miscarriage, a roller coaster pregnancy, and every issue and ailment (fertility and other) along the way. She is so knowledgeable in both eastern and western medicine. I always leave her office feeling amazing, both physically and emotionally. She is kind, caring, patient, and seems to know everything about everything. Her skill in acupuncture is unparalleled - this is evident not only through my own experience, but also the doctors who work with her, the panels she's so often asked to speak on, and the incredibly successful business she so quickly grew. My visits with Mary are the highlight of my week. I cannot recommend her enough.

— M.J.

“Jessica immediately made me feel seen, respected, heard and cared for through active listening, asking varied questions, getting my pronouns correct immediately after my first request, sending email follow-ups to keep the healing going, and her clearly in-depth understanding of Traditional Chinese Medicine. As someone with chronic mental and physical pain who has dealt with my fair share sub-par bedside manner, I’m incredibly grateful to have Jessica on my team.”

— Ray