Archive for the ‘Insomnia’ Category
Better Habits for Better Sleep
Jun 7, 2009
In my last post, I wrote about how acupuncture can treat insomnia. But there are also a lot of things you should do on your own.
1. Turn off the T.V. at least 30 minutes before bed. The television stimulates you and wakes you up. The computer too. So if you are reading this blog late at night, stop now, turn the computer off, and get some sleep.
2. Only use your bed for sleep and making whoopie. Don’t use it as a spare desk.
3. Try doing self acupressure for better sleeping everyday before bed.
4. Practice breathing exercises for relaxation.
5. Drink chamomile tea.
6. Avoid caffeine after 12 noon. Don’t drink coffee even if it is decaffeinated, if you are sensitive it will still keep you up.
7. If you cannot sleep, taking a warm bath will help you relax.
8. Also, if you cannot sleep, read a lighthearted article or story in dim light.
9. Exercise during the day will help you sleep at night.
10. Most importantly, don’t nap. I know it sounds hard, but it is best to go to sleep and wake up on a schedule which will confuse force your body into a sleeping schedule.
Acupressure for Insomnia, Jet Lag, and Relaxation
May 13, 2009
This acupressure routine helps promote sleep and relaxation. In addition, it can be used for improving concentration and reducing jet lag. Often, I will give my patients these particular acupressure points to augment the acupuncture treatments for insomnia.
Yin Tang- The Spirit Gate
Location- on the forehead, in line with the nose above the eyebrows
Stimulation- gently rub downward towards your nose
Function- helps calm the mind and relieve stress
Heart 7- Shen Men (The Spirit Gate)
Gently Massage the Heart Channel for Relaxation
Location- at the wrist on the pinky side of the hand
Stimulation- If trying to go to sleep, gently rub towards the body. If trying to concentrate or wake up, gently tap.
Function- calms the spirit and nourishes the heart. This is one of the most important points for insomnia and jet lag because the heart is in charge of the internal clock. This point will be very good for people who wake up in the middle of the night and cannot fall back asleep. If you gently tap this point, it can help concentration.
Pericardium 6- Nei Guan (Inner Pass)
Gently Rub PC 6 in small circles
Location- on the center line of the arm, two thumb widths up from the wrist crease
Stimulation- gently rub in a circle or straight towards the body
Function- This point has many functions. It is most famous for treating nausea and improving digestion, but it is very powerful for managing stress and helping with sleep. The pericardium surrounds and protects the heart, so stimulating this channel also stimulates the heart.
Rubbing the ears
Ear Acupuncture Model
The ear is a map of the entire body with different body parts and body organs. By rubbing the ears, you can stimulate the entire body, moving qi and helping you feel more relaxed.
Photo: Pelikanol
Five Essential Stretches for Neck Pain
Mar 5, 2009
After sitting down at my computer for a few hours I often notice a nagging 
pain in my neck. More than the automatic updates, the random pop-ups, or the crashing of my computer, I attribute it to sitting for long periods of time without getting up to move and stretch.
An ancient Chinese medicine saying states, “When qi moves freely, there is no pain. When qi stops, pain occurs.” Qi, the body’s energy, must circulate for good health. When its flow is impeded, pain and disease occurs. (For a more detailed explanation of qi circulation and pain, please see this post). The details of diagnosis and treatment can be very complicated, but in general we can say that the greater the pain, the worse the stagnation.
I find patients generally follow a downward spiral towards chronic pain. An injury or minor pain makes a person use that part of their body less, which then leads to greater stagnation and an increase in pain. Whether it is neck pain, back pain, hip pain, tendonitis, knee pain, or frozen shoulder, the quicker you are able to move the joint and regain normal qi flow, the faster and more sustainable the recovery.
Getting up from the computer, to do stretches of the neck, shoulders, and arms often helps my pain. Sometimes stretching is not enough for those in chronic pain. Combining stretching and exercise with acupuncture and Chinese herbs can often speed up relief and lead to a more sustainable recovery.
The Five Essential Stretches for neck pain
Dr. Xiao, and Students, I am on the far right
Dr. Xiao, my Tui Na (Chinese Medical Massage) professor in Hunan China, was famous not only for his technique, the Gun Fa (rolling technique), but also for his compassion for his patients and dedication to their health. In addition to his treatment, he educated his patients and their families about how to maintain and improve health through exercises and stretches. “Every person, not just those in pain, should do these exercises to keep their body loose and their qi moving,” Dr Xiao instructed me. “Remember to smile, it will help your qi flow.”
The following simple movements can help alleviate and prevent neck pain by relaxing the muscles and increasing blood circulation. You may even find it helps you think clearer afterwards.
1. Relax Your Breathing. If you do nothing else, do this simple breathing technique. Natural breathing is the foundation for the mind and body to relax and for qi to flow throughout the body. Stand in a comfortable position with your feet shoulder width apart, arms at your side, and knees slightly bent. Breathe into your stomach, allowing your abdomen to gently rise on inhale and fall on the exhale. After practicing for a while, this type of breathing often becomes your natural breath and you will feel more relaxed and calm. For a more in depth explanation, read this post.
2. Shake It Out. Maintaining the relaxed breathing, slowly begin to rock your shoulders and arms back and forth. Gradually increase this movement and shake out any tension. Remember to smile and have fun with it. You might even try adding a hardy belly laugh.
3. Gaze at the Heavens and Earth. Standing in the same position, relax your face and eyes. Slowly, bend your neck down and look at the ground, allow your muscles to relax. Then gently raise your head and look up. Try not to focus your gaze on any one particular object, but relax and look into the distance. Repeat this motion for about ten repetitions.
4. Look Both Ways Before You Cross. From a forward looking position, rotate your head to the left. When you have reached your limit, hold your head there for a moment and inhale, then slowly turn your head back to the right. Be careful not to over rotate which can cause pain and injury.
5. Rotate your head. Very very slowly roll your head in circles. Keep your eyes and face relaxed. Start rolling to the right ten times and then to the left. This is great to do in the middle of the day if you have minor neck pain.
top photo: Irina Souiki
Help for your insomnia
Jan 13, 2009
Insomnia is very difficult to deal with, and can impact the work, social life and overall quality of life. But this is an alternative to sleep aids. Acupuncture has a long history of treating this condition, and I have seen many people in my clinic overcome sleeping probelsm. Recently, I was published in Medical Acupuncture about how to treat difficulty sleeping.
As with all acupuncture treatments, treating insomnia should address both the
root cause and the branch symptom of the illness. The branch treatment means to help the person relax and go to sleep in the near future. It is treated with calming points such as Yin Tang in the center of the forehead, ear points, and points on the head such as DU 20, and Si Shen Cong. On your own, try massaging these areas.
The root treatment of insomnia addresses the cause and can lead to overall improvement of the condition. The insomnia can be caused from a disharmony in the Heart, Liver-Gallbladder, and Stomach. In Chinese medicine, the Heart houses the spirit which is the mental and emotional state of the person. The blood must nourish the heart, or else it would irritate the spirit causing insomnia characterized by restlessness, anxiety, and palpitations. HT 7 threaded to HT 5 should be used, which are on the forearm near the hand.
Emotions are also a factor because the mind and body are strongly connected. Stress and frustration can cause insomnia from Liver Qi stagnation. This pattern is associated with irritability and neck pain. The liver qi should be smoothed with LV 3 on the foot and LI 4 on the hand for Liver Qi stagnation. Sometimes, stagnation in the stomach harasses the spirit, which is characterized by insomnia with bloating, belching, and nausea. For this condition, open the stomach channels by ST 36 and PC 6.
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