Acupuncture for Insomnia
Sleep is essential to function at optimal levels. However, slumber becomes elusive when the body is out of balance due to stress, a ruminating mind, emotional upsets, or other physical etiologies. According to the American Academy of Sleep Medicine (AASM), more than 1 in 3 Americans are sleep-deprived (2022). Lack of shut-eye has a ripple effect on our daily lives, from how we perform at work or behind the wheel to our overall mood or cognitive function. According to AASM, Americans are one of the most sleep-deprived cultures in the world (2022).
Sleep deprivation includes:
Difficulty falling or staying asleep.
Shortened hours of sleep.
Early awakening.
Poor sleep quality.
Nightmares or night terrors.
Long-term effects of insomnia include:
hypertension
heart attack
stroke
weight gain and obesity
diabetes
depression
anxiety
cognitive decline and memory loss
immune system dysfunction
fertility impairment
gastrointestinal disorders
psychiatric disorders
In China, Acupuncture is a standard therapy for insomnia. A great alternative to prescription medications, Acupuncture balances the nervous system, calms the mind, eases anxiety, and improves body functions.
According to one study, Acupuncture increased melatonin production (an essential hormone for sleep) and reduced anxiety and insomnia in adults (Spence et al., 2004). Clinical studies also concluded that Acupuncture is superior to managing sleep duration over Western prescription medications (Cao et al., 2009). Unfortunately, many sleep aids and pharmaceuticals have short and long term side effects and many come with a black box warning. In fact, in 2019, the FDA announced a black box warning on certain insomnia medications citing reports of serious injuries and even death (FDA, 2019).
Evidence suggests that Acupuncture also helps balance the nervous system by "modulating adaptive neurotransmitters in the brain to alleviate autonomic response and activates distinct brain regions in different kinds of diseases caused by imbalance between the sympathetic and parasympathetic activities” (Li et al., 2013). Regular acupuncture treatments, over time, have a profound and lasting effect on the mind, body and spirit.
Chinese Herbal Prescriptions add additional support to Acupuncture treatments for insomnia. One sleep formula was studied and found
"to act through the neurotransmitter gamma-aminobutyric acid (GABA) or via stimulation of GABAAA receptor. Some herbs exert sedative activities via inhibition of 5-hydroxytryptamine 1A receptor. Another mechanism shown by some herbs is to upregulate the expression of orexin-A, leptin, orexin receptor-1, and leptin receptor in the brain, reducing insomnia-induced negative consequences, and thus indirectly help improvement of insomnia" (Singh & Zhao , 2017).
The herbal formula acts as a sedative and calms the mind to aid in sleep while balancing the root cause of insomnia. Since Chinese Medicine treats the individual, one patient’s insomnia may be caused by a deficiency pattern, while another patient may have an excess condition. A qualified practitioner will use diagnostic tools and a health history intake to determine which herbal prescription is best suited for the patient.
*Since Acupuncture is a holistic medicine treating the individual, always seek a qualified and licensed, Acupuncturist and Herbalist before consuming any herbal prescriptions.
Tips for Catching Some Zzzz's
Reduce caffeine intake and sorry, no caffeine in the afternoon or evening.
Power down screens, TV’s, and phones 1-2 hours before bedtime.
Eat your lightest meal in the evening and avoid eating 2 hours before bedtime.
Turn down lights at night to help the body's natural circadian rhythm.
Keep a consistent routine throughout the week.
Read a book before bedtime if your mind chatters when your head hits the pillow.
Gentle stretches and light exercises help wind people down at night. Heavier exercises should be done earlier in the day.
Keep your bedroom dark and cool at night for optimal sleep.
Drink a cup of herbal tea 1-2 hours before bedtime.
Meditation, visualization, and progressive relaxation exercises relieve muscle tension and mind chatter. I use Insight Timer for free guided meditation and relaxation techniques.
If you would like more information or would like to book a complimentary consultation please reach out either booking though the online scheduler or call/text 941-499-7775.
Happy Good Night's Sleep, Sarasota.
Dr. Jen
References
American Academy of Sleep Medicine. (2022, September 28). CDC: More than 1 in 3 Americans are sleep-deprived. Sleep Education. Retrieved February 21, 2023, from https://sleepeducation.org/cdc-americans-sleep-deprived/
Spence, W. D., Kayumov, L., Chen, A., Lowe, A., Jain, U., Katzman, M. A., Shen, J., Perelman, B., & Shapiro, C. M. (2004). Acupuncture increases nocturnal melatonin secretion and reduces insomnia and anxiety: A preliminary report. The Journal of neuropsychiatry and clinical neurosciences. Retrieved February 21, 2023, from https://pubmed.ncbi.nlm.nih.gov/14990755/
Cao, H., Pan, X., Li, H., & Liu, J. (2009, November). Acupuncture for treatment of insomnia: A systematic review of randomized controlled trials. Journal of alternative and complementary medicine (New York, N.Y.). Retrieved February 21, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/
FDA, U. S. (2019, April 30). FDA requires stronger warnings about rare but serious incidents related to certain prescription insomnia medicines. U.S. Food and Drug Administration. Retrieved February 21, 2023, from https://www.fda.gov/news-events/press-announcements/fda-requires-stronger-warnings-about-rare-serious-incidents-related-certain-prescription-insomnia
Li, Q.-Q., Shi, G.-X., Xu, Q., Wang, J., Liu, C.-Z., & Wang, L.-P. (2013). Acupuncture effect and Central Autonomic Regulation. Evidence-based complementary and alternative medicine : eCAM. Retrieved February 21, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3677642/
Singh, A., & Zhao , K. (2017). Treatment of insomnia with traditional Chinese herbal medicine. International review of neurobiology. Retrieved February 21, 2023, from https://pubmed.ncbi.nlm.nih.gov/28807167/