Reduce Insomnia with the Help of Acupuncture
It has recently been discovered that close to 35% of Americans in the United States, are getting less than 7 hours of sleep each night. Sadly, these statistics mean a percentage of Americans are technically in a state of sleep deprivation. What is leading to this alarming statistic? For many, our modern-day society and the stresses that go along with the pressure around us often cause people to have sleepless nights. If you’re sick of experiencing insomnia and are ready to try something that produces successful results, it may be time to focus on improved sleep hygiene and acupuncture services.
What are the Symptoms of Insomnia?
For starters, if you find yourself having a difficult time falling asleep at night, are waking up continuously throughout the night, are awake in the morning too early, or are struggling to stay awake throughout the day despite being in bed for 8 hours; these are signs of insomnia.
Symptoms can also be revealed in ways you might not even be aware of however; these include anxiety, depression, irritability, trouble with focusing, and worrying about whether you’ll fall asleep at night.
Reducing the symptoms of insomnia typically requires focusing on proper stress management. Stress and sleep deprivation are directly linked and therefore affect one another. In general, if you are feeling high levels of stress, you may suffer from a lousy night of sleep. Worse, when you are sleep deprived the amygdala, which is the area in the brain that processes emotions, becomes more sensitive to negative stimuli. Combine that with the less active prefrontal cortex, (which looks after higher reasoning functions), and a whole variety of emotions and feelings are amplified even further. When you’re flooded with negativity, you are prone to feelings of stress and anxiety.
If the stress-sleep deprivation cycle continues to manifest, you might begin stressing about the inability to fall and stay asleep; all of which contributes to the vicious cycle that can be hard to break. The good news? You can develop healthy sleep hygiene with some simple adjustments as well as giving acupuncture a try.
Improve Your Sleep Habits
Sleep hygiene refers to the habits, behaviors and activities you take part in that directly impact the sleep you get and whether it is quality sleep. Your bedroom should be organized and designed to do just that; sleep. This means that your bed should properly support your desired sleep position, your room should stay cool, dark, and free from bright lights from alarm clocks or cell phones. Simply turn your phone’s screen off to prevent distractions if you aren’t willing to part with it for the night.
A Few Tips to Help Improve Your Sleep:
- Maintain a Regular Bedtime:Your body depends on regular 24-hour cycles referred to as circadian rhythms, which time your sleep-wake cycle. A steady bedtime helps your body adjust to your sleep schedule for the appropriately timed release of sleep hormones.
- Eat a Healthy and Well-Balanced Diet: Refrain from eating heavy, high-fat foods and stimulants such as coffee or other beverages with caffeine. Having either close to bedtime can disrupt your sleep cycle. Stimulants should be avoided all together at least four hours before you go to bed. Do your best to eat an earlier dinner that is on the lighter side; this should aid in falling asleep.
- Establish a Relaxing Bedtime Routine:A bedtime routine will activate the release of sleep hormones and provides a means to leave stress prior to bed. Try reading a book, taking a warm bath, or listening to quiet music. These are all quiet ways to begin a healthy and relaxing bedtime routine.
Acupuncture Can Prevent the Stress-Sleep Deprivation Cycle
Sometimes you can do all the above and still want some extra assistance in breaking a stress-sleep deprivation cycle. When used in combination with healthy sleep habits acupuncture can help you manage stress while also allowing you to get higher quality sleep.
In a study published in the Journal of Neuropsychiatry Clinical Neuroscience, 18 contributors who reported signs of anxiety and sleeplessness received acupuncture as their treatment for five weeks. Following the end of the study, the participants’ sleep duration improved because of increases of melatonin release which is a crucial sleep hormone. Participants also shared a decrease in anxiety and the improved ability to relax. Acupuncture can also aid in better results that accompany herbal sleep remedies.
If insomnia interferes with your professional or personal life, sleep hygiene and acupuncture might be the right way for you to get the rest you need. Before you know it, you’ll have more energy and feel like yourself again.
All Points Acupuncture and Wellness Center follows strict standards of care in everything we do. Our team of acupuncturists will supply a detailed consultation and exam to address all your health concerns. Our patients are our top priority. We do not follow a cookie-cutter approach to care, rather we are focused on creating a long-term relationship to attain health and wellness goals together.
Get in touch with us to set up a consultation today!
June 9, 2019