Having trouble sleeping? Here’s what you can do about it.
Treating Insomnia with Traditional Chinese Medicine
If you’ve ever experienced insomnia, you know it can be maddening. The sleepless nights. The mounting dread that accompanies each passing sleepless hour. It’s no wonder that insomnia and anxiety go hand in hand. If you’ve ever suffered through a sleepless night, you know how awful it can be.
If you experience insomnia, you’re not alone. An estimated one-third of the population struggles to get quality sleep.¹ Despite the fact that it’s common, the long-term consequences of poor sleep are serious.
Studies¹ show a lack of sleep negatively impacts cardiovascular, endocrine, immune and nervous systems, and is linked to serious health conditions including depression and anxiety,² ³ heart disease,⁴ diabetes,⁵ and more. There is also growing evidence to suggest insomnia increases the risk for Alzheimer’s disease.⁶ ⁷ This is because sleep deficiency is associated with a variety of biomarkers that are known to increase the risk for Alzheimer’s.⁶ Deep sleep allows the brain to increase cerebrospinal fluid secretion, enabling it to wash away toxins and defunct proteins, which may be protective against Alzheimer’s disease.⁸ It turns out those 8 - 10 hours are pretty important!
You may be asking yourself, how do I improve my sleep? If you’re reading this article, you’ve likely looked into ways to get better sleep. Perhaps you’ve tried improving your sleep hygiene (blue light blocking glasses anyone?), meditation or some form of medication. And chances are if you’re reading this article, you’re still struggling to get quality sleep. So, what can be done?
The key to addressing insomnia and sleep disorders is recognizing effective treatment is not one-size-fits-all. There are many different physiological imbalances that contribute to poor sleep. Things like neurochemical imbalances, hormonal shifts, autonomic nervous system imbalance and trauma history, nutritional deficiencies, chronic stress and various health conditions all play a role in the ability to get good night’s sleep. These factors must be identified and addressed at their root to effectively improve sleep. This is why Traditional Chinese Medicine shines in treating insomnia and sleep disorders.
For example, two people come into the clinic to be treated for insomnia. Patient A is experiencing trouble falling asleep. He also feels fatigued, anxious and foggy-headed throughout the day. Patient B has no trouble falling asleep, but rather she continually wakes throughout the night. She is perimenopausal and also experiences hot flashes, hair loss and generally feels irritable. Patient A and B both have the same primary concern of ‘insomnia’; however, their treatment would be very different. This is because the physiological imbalances causing their insomnia are very different.
How does an acupuncturist identify what could be hindering your sleep? We gain an in-depth lens into your unique physiology by examining your health history, learning about your symptoms and conducting Eastern and Western physical exams. Once we have this information, we create an individualized treatment approach to target your unique needs using acupuncture, herbs and, occasionally, supplements.
Acupuncture is foundational for treating insomnia and is used in almost all cases. We’ve never encountered a case where acupuncture is not appropriate for treating insomnia. Research⁹ ¹⁰ indicates the therapeutic benefits of acupuncture for insomnia can be explained by its regulating effect on the autonomic nervous system and modulation of sleep-promoting neurotransmitters. It is a gentle, relaxing therapy and many people report better sleep after their first session.
Herbal medicine can also be used to treat insomnia. Unlike sleep medication, herbs offer a gentle, non-habit-forming treatment for insomnia. Together, acupuncture and herbal medicine can work synergistically to address physiological imbalances that contribute to poor sleep. Because herbal formulas are holistically formulated and are potent sources of antioxidants, vitamins and minerals, their benefits extend far beyond better sleep.
Well-targeted supplements can also improve sleep quality and address things like underlying nutritional deficiencies. Often times people take supplements for sleep without seeing any improvement. This can be the result of missing the mark on which supplement to take or failing to take it in a bioavailable form. Your acupuncturist can advise whether a supplement is necessary and help you choose the form your body can absorb.
Finally, your acupuncturist can support you by suggesting ways to improve your sleep hygiene. Often times, a little tweak in day-to-day habits can make a huge difference.
Three things you can do immediately on your own to improve your sleep quality:
1. Cut out the screen time before bed. This means stepping away from the phone, television or computer at least an hour before hitting the sack.
2. Grow to love daily movement. Studies¹¹ ¹² show exercise can improve sleep quality. It doesn’t have to be vigorous – just get out and start moving in a way that brings you joy.
3. Establish a consistent sleep schedule. Going to bed and waking up around the same time reinforces the body’s sleep-wake cycle. This is a pivotal step for many people in seeing their sleep improve dramatically.
Want to learn more? Schedule an appointment today.
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