Currently viewing the tag: "sleep"

Insomnia is shocking the world with the alarming rise of its incidence among adults. It is one of the most common sleep disorder. 10-15% of world’s adult population is believed to be suffering from insomnia. If you frequently find yourself tired at work or even after just waking up, you are most probably lacking a goodnight sleep. Lack of good quality sleep leads to weary mornings and with that comes grumpiness and sleepiness. According to the American Sleep Association, an adult person requires 7-9 hours of sleep to function at their best1Acupuncture & Sleep

Headaches, distraction, laziness, and feeling stress is the most common symptoms of insomnia. A goodnight sleep is the secret to performing our best; it is vital to keep us going throughout the day without exhaustion.

We may think so, but medications are often not the most ideal solution; it leads to drug resistance and can cause damage to our memory functions. What we need is a natural, non-drug remedy that provides long-term effective solution to your sleeping woes. World renowned health experts have praised as a modern natural remedy to reinforce health and enhance sleep quality.

Get Your Sleep Worries to Bed with Proven Acupuncture Therapy

The effectiveness of Acupuncture doesn’t need any convincing as research organizations around the world have provided with conclusive evidence that this natural therapy not only provides better sleep at night but also fights off the symptoms that are making you count sheep at night.

This traditional therapy uses tiny needles to access distinct body points to alleviate pain, enhance sleep, reduce stress and anxiety, and improve overall well-being. By stimulating trigger points, it corresponds to the different aspect of physical health including improving sleep quality.

According to the research data published in 2009 acupuncture is known to increase the content of gamma amino butyric acid to improve sleep quality. The study concluded with the statement that Acupuncture therapy can regulate yang and yin to eliminate the pathogenic and reinforce health to promote a relaxing sleep at night2.

Medical studies conducted by the Zhejiang Chinese Medical University1 in 2018 concluded that acupuncture therapy delivers more effective results in comparison with a certain types of drugs prescribed in the cases associated with insomnia. Its strength is its ability to treat the cause behind sleeping problem.

Another study also concluded that acupuncture induces the onset of sleep by stimulating night time melatonin production, but also reduces sleep disruption while sleeping.  These findings were concluded with 18 anxious adult subjects with a history of insomnia were given five weeks of acupuncture treatment. In addition to the increase of nocturnal melatonin secretion, there was also improvement in sleep onset, sleep arousal, total sleep duration and quality of sleep. Anxiety scores were also reduced3.

Acupressure for a Good Night’s Sleep – Get It Right

Here are some acupuncture targets specific trigger points you can try – but not limited to – for better sleep cycle.

  • Kidney 6 or the Shining Sea – Located the inside of the ankle bone on right side. Helps in relieving anxiety, hypertension, and insomnia.
  • Spirit gate or Heart 7 – Located below your pinkie finger, at the crease on your outer wrist. Promotes better sleep by taming overexcitement associated with the cold sweat, anxiety, and emotional issues.
  • Conception Vessel 17, the Sea of Tranquillity, or CV 17 – Located in the center of the breasts. Helps in relieving insomnia associated with chest congestion, nervousness and anxiety.
  • Urinary Bladder 62, the Extending Vessel, or B62 – Located below the outer anklebone on the right side. Helps in relieving headaches, insomnia, nervousness and stiff neck.
  • Vital Diaphragm (B38) – Located between the spine and the shoulder baled. Helps in balancing out the emotions associated with anxiety, grief, and stress.
  • Pericardium 6 – Located in the central point of the inner side of the forearm. Helps in reducing stress levels, insomnia, and indigestion.
  • Governing Vessel 16 or Wind Mansion – Located in a large hollow under the base of the skull, at the center of the back of the head. Helps in fighting off sleep disorders and reliving the symptoms of insomnia.
  • Urinary Bladder10 – Located on the back of the neck, around the outer spine muscles. Helps in relieving stress, exhaustion, and insomnia.
  • Gall Bladder 20 or the Gates of Consciousness – Located below the base of the skull. Helps in relieving migraine, fatigue, and low energy.
  • Governing Vessel 24.5 or the Third Eye Point – Located directly between the eyebrows. Helps in relaxing the central nervous system.

Sleep deprivation has become a public health epidemic. Don’t let chronic loss of sleep ruin your productivity and everyday energy. Acupuncture is a time-tested, natural treatment therapy which is no less than a boon to enhance sleep quality.

Not only it nourishes the body, but also relaxes your mind to promote a peaceful, restful sleeping cycle. Hailed for centuries for its therapeutic effects, acupuncture  is a potent remedy to counter the side-effects of sleep deprivation. Wholesome diet is another amazing lifestyle choice that not only improves your holistic health but also promotes better sleep at night.

 

References:

  1. Modern Acupuncture. Put sleep disorders to bed with acupuncture. Published online: 22 June 2018. https://www.modernacupuncture.com/news/2018-06-22-put-sleep-disorders-to-bed-with-acupuncture-113
  2. Cao H, Pan X, Li H, Liu J. Acupuncture for treatment fo insomnia: A systematic review of randomised controlled trials. J Altern Complement Med. 2009; 15(11): 1171-1186. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/
  3. Spence DW, Kyumov L, Chen A, et al. Acupuncture increases nocturnal melatonin secretion and reduces insomnia and anxiety: a preliminary report. 2004. J Neuropsychiatry Clin Neurosci. 2004; 16(1): 19-28. https://www.ncbi.nlm.nih.gov/pubmed/14990755

 

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Are you familiar with waking up felling sluggish, groggy and irritated after pulling an all-nighter, staying up till wee hours, or finishing a night shift?

Unfortunately, apart from feeling exhausted and lethargic, improper sleep does more harm to our health than we assume. We are not only paying fines for sleep deprivation in terms of lack of focus and bad mood; it has greater consequences for our long-term health.

The Vicious Effects of Sleep Deprivation

Despite rising awareness about the importance of proper sleep at night, health disorders associated with lack of adequate sleep are on continuous rise. It is estimated that approximately 1/3rd of human population suffers from health hazarding effects associated with poor sleep, working on computer and stress.

Alone in the US, approximately 50-70 million people are suffering from chronic health problems linked with sleep and wakefulness. Diabetes, heart diseases, obesity, and shortened life expectancy are the most common health disorders linked with poor sleep at night.

Research studies conducted on a group of volunteers state concluded that people getting inadequate sleep are at higher risk of falling victim to chronic diseases such as impaired control of blood glucose, increased inflammation, increase blood pressure, obesity, and diabetes. According to these epidemiological research studies, long term sleep deprivation is also linked with the development of health problem in people who are initially healthy.

Why Sleep Matters?

Usually, while we are sleeping, our body goes through a healing process; it provides a much needed energy boost to our body in order to effectively carry out hundreds of routine functions.

In order to function properly and sustain healthy energy level throughout the a day, a person needs good sound sleeping of 8 hours at night. Sometimes, our day starts with sluggishness and fighting for energy; usually, it happens due to inadequate sleep that prevents our body from getting sufficient relaxation.

Mental Well-Being

Critical mood disorders including depression, mental distress, stress and anxiety are linked with chronic sleep deprivation. Adequate sleep keeps us focused at work by improving mental clarity and reducing stress level. As per a study, mental exhaustion, sadness and depression are correlated with people getting less than 4 ½ hours of sleep per night.

Diabetes Prevention

Research studies point out to a strong connection between development of diabetes and getting less than 5 hours of sleep. It increases the risk of developing type 2 diabetes by adversely affecting the way our body utilises glucose.

Immune Boost & Sex Drive

Adequate sleep improves our body’s immune strength and saves us from health problems associated with a weakened immune state. Lower libido is common among men and women not getting enough sleep at night. Sleep apnoea in men is associated with lower libido due to lower testosterone levels.

Healthy Heart

As per research studies, if a person is suffering from hypertension, even one night of sleep deprivation leads to increased blood pressure the following day. Poor sleeping pattern is well known to be associated with stroke, increases blood pressure, and the development of many cardiovascular diseases including coronary heart disease. Adequate sleep improves our cardiovascular health and helps in reducing high blood pressure.

Healthy Weight Loss

Sleep promotes natural weight loss. In truth, sleep deprivation means putting on more and more weight. If you are sleeping less than 7 hours, it increases your chances of gaining more weight.

Increased Life Expectancy

It is not surprising that sleep deprivation is associated with lower life expectancy. Epidemiological studies narrate that sleeping 5 hours or less at night increases mortality risk by 15 percent.

So what’s you are going to pick? Heart disease, obesity, diabetes, shortened life, or a soothing, relaxed sleep at night?

 

References:

NHS. Why lack of sleep is bad for your health. NHS, UK. 2018. [Online] Available at: https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/ [Accessed 5 March 2019]

Harvard Medical School. Sleep and disease risk. 2007. [Online] Available at: http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk [Accessed 5 March 2019]

NIH. Sleep deprivation. NIH. 2016. [Online] Available at: https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/sleep-deprivation [Accessed 5 March 2019]

Neurocore. How sleep affects mental health. Neurocore. 2018. [Online] Available at: https://www.neurocorecenters.com/blog/how-sleep-affects-mental-health [Accessed 5 March 2019]