At the close of yet another exhausting day, the sting of insomnia strikes. Despite your weariness, the momentous head touches the pillow, you find yourself wide awake, unable to drift into slumber. Even attempts to ease your mind with relaxing music or a good book prove futile. You grapple with the feeling of being simultaneously fatigued and alert, tossing and turning until dawn breaks, only to begin the cycle.
Acupuncture might just be the thing that will help you completely relax and finally get the restorative night's sleep you need. Imagine not crawling to work like a zombie, feeling sharp and creative, thinking better, listening better and even managing a smile?
So why not give acupuncture a try?
With acupuncture, the focus is on the individual, not the illness. The underlying principle of this highly individualised treatment is that imbalance, illness and pain occur when the body's qi, or vital energy, cannot flow freely.
During your first acupuncture session, the causes of your insomnia are the first things I’ll try to uncover. Acupuncturists look at a patient holistically and I’ll spend the first 30 min of the consultation finding out about your sleep routine, your sleep environment, your sleep patterns, your eating habits, your work and family life, your thoughts and level of stress, worry and anxiety, mental health issues, infection, injury, pain or physical illness that might be causing your sleeping problem. Our initial conversation allows me to organise your symptoms into a coherent Chinese medical diagnosis and devise a treatment plan.
During the acupuncture treatment, both physical or remote, I will re-establish the free flow of qi, release blockage, restore balance between your yang and yin energies and trigger your body's natural healing response. In order to restore balance I address your insomnia as well as its causes and the effects it has on you.
Along with your acupuncture treatment you might need to make changes in your lifestyle to support your return to good sleep and good health in general. Different things work for different individuals so during sessions we also discuss a wide range of routines, relaxation techniques, changes in diet and physical activities that can work for you and can ultimately make you feel better if you’re able to implement the appropriate changes.
In Chinese Medicine, some general advices that you can include in your evening routine are:
1. Exercise wisely
Vigorous exercise too close to your bedtime can disrupt your sleep. Wheter it is running, biking or lifting weights, these exercises are better done in the morning or early afternoon when the body is naturally producing more of the stress hormone cortisol. In the evening, putting the body under stress can disrupt the release of melatonin and leed to poor sleep. Therefore, try more gentle forms of exercise such as yin-yoga or Qigong.
2. Harmonize with Breathing Exercises
Integrate the practice of deep breathing exercises into your nightly routine. Embrace the transformative power of pranayama or simple mindful breathing techniques to calm the mind and invigorate the body with oxygen-rich air. Engage in a series of deep, slow breaths, allowing the rhythm of your breath to guide you into a state of tranquility conductive to restful sleep.
3. Harness the Aromatherapy of Essential Oils
Unlock the therapeutic potential of essential oils to create an atmosphere of tranquility within your sleep space. Lavender, renowned for its calming properties, can be diffused or applied topically to invoke a sense of relaxation. Frankincense and Bergamot also offer soothing benefits, helping to ease the mind and prepare the body for a night of restorative slumber.
4. Embrace the Early Hours
Cultivate the habit of settling into bed before 11 pm, synchronizing your sleep schedule with the body’s innate circadian rhythms. Bask in the quietude of the pre-midnight hours, setting the stage for a night of rejuvenating slumber and a refreshed awakening.
5. Mindful Consumption and Routine
Be mindful of your consumption habits and daily routines. Opt for a light, nourishing dinner at least three hours before bedtime, avoiding stimulants such as caffeine, sugar and alcohol. Engage in calming activities before bedtime, such as reading, gentle stretching, or journaling, to prepare your mind and body for a tranquil transition into the realm of sleep.
6. Digital Detox for Restful Nights
Power down electronic devices at least two hours before bedtime to facilitate the unwinding of the mind. Consider turning off the WI-FI during the night to create an oasis of serenity, allowing the mind to disengage from the digital world and embrace the quietude necessary for restorative slumber.
If you are using your cell phone as your alarm next to your bed, always have your phone on the flight mode. This will prevent radiation getting very close to your head where your phone is receiving its signals. However, it is the best not to have any electronics in the bedroom.
7. Cultivate a Tranquil Environment
Create a sanctuary of peace within your bedroom. Invest in comfortable bedding and ensure a cool, well-ventilated space that fosters relaxation. Consider incorporating gentle, ambient sounds to drown out external disturbances, fostering an environment that beckons the weary mind and body to surrender the embrace of undisturbed slumber.
If you are interested in trying acupuncture and how it may benefit you, please book in for an appointment or email me with any questions, to
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