Alternative Approach to Insomnia
Insomnia is becoming a major health problem in our modern society. And here in the Portland, the problem is particularly pervasive in the summer when daylight arrives as early as 5:00 A.M.
There are many possible reasons for insomnia. But in all these cases, the common factor is too much activity in the brain at night, during sleep time. In traditional acupuncture terms, the heat in the body is not grounded and is rising to the head at night. In western medical terms, there is an over stimulation of the sympathetic nerves leading to an imbalance in the autonomic nervous system.
Japanese acupuncture and shiatsu work well together to balance and ground the body’s energy and often this is enough to restore a normal sleep pattern. But sometimes, a client will come to me after years of sleep disturbance and several other therapies. In cases like this, insomnia is usually more stubborn and in addition to acupuncture and shiatsu treatments, I will suggest diet and lifestyle changes and possibly herbal supplements for a brief period, to help correct the imbalance.
If you have difficulty getting a restful night’s sleep, here are a few home remedies that can be helpful.
1) Diet – For many people it’s important to avoid all stimulants, particularly after the noon meal. Aside from the obvious stimulants such as coffee, tea, chocolate and soft drinks, certain spices stimulate the nerves or create heat in the body, which can disturb our sleep. Try to avoid spicy foods or at least try to eat them in the middle of the day, so that by bedtime, their effect has diminished. In the evening, eat a lighter meal and avoid fried, broiled or greasy foods, alcohol, black pepper, cayenne, ginger, cloves and garlic. Also, try to keep salt to a minimum.
2) Supplements – People with insomnia often have a calcium and/or magnesium imbalance. First, I suggest magnesium citrate (200 mg in the morning and 200 mg before bed). If magnesium alone does not help after a few days, add 200 to 400 mg calcium at bedtime, either in the form of coral calcium or calcium citrate.
3) Exercise – Of all the self-help advice, nothing is more effective than daily exercise in order to balance the body’s energy, improve the circulation and assist in the elimination of toxins. If you have a serious health condition, it is important to exercise carefully and not over do it. Discuss exercise with your health care professional in order to design a program that is best suited for your particular body type and condition. But for sleep problems, avoid exercise after 6:00 P.M.
4) Hot Footbath – Soak the feet and ankles in a bucket or tub of hot water for 20 minutes before bed.
5) Foot Rubbing – Before bed, sit cross-legged, or in a chair, and stroke one foot at a time (with the opposite hand) lengthwise and with medium to strong pressure, at least 200 strokes. Use two drops of sesame oil on each foot during this process. Then put on some old socks and go to bed.
6) Avoid napping during the day, avoid eating after 7:00 P.M., avoid exercise after 6:00 P.M. and avoid hot baths. (Warm baths are fine but hot baths are counter productive)
7) Above all, if you can’t sleep for a few nights, don’t worry. No one ever died from insomnia. Even if you just lay quietly in a dark room for 6 to 8 hours, you are getting more rest than you might imagine. And the next day, you’ll probably function better than you think.
If you have tried these suggestions and still can’t sleep, a series of acupuncture and/or shiatsu treatments can be very helpful. Or consult with an Ayurvedic or Chinese herbalist.
Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:
Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805
Tags: Acupuncture, insomnia, Japanese acupuncture, portland, Portland acupuncture, Shiatsu