Acupuncture in Wilmington
(910) 202-4248
(910) 202-4248

Category: Sleep

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Tame the Insomnia Monster: 10 Steps to Better Sleep

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  1. Stop drinking lots of fluids after 5p.m. (If you’re thirsty, sip water. Don’t guzzle 32 ounces of water before bed, you’ll be up several times at night getting rid of that fluid!)
  2. Avoid alcoholic beverages before bed, although they make you sleepy, they interrupt your true ability to sleep.
  3. Avoid heavy exercise late in the day. It can get your heart rate up too much and make it more difficult to fall asleep. (Don’t exercise 2-3 hours before bed. Gentle walking is okay but a hard-core workout is best done in the morning.)
  4. Avoid caffeine and nicotine. Caffeine can last 8 hours so late afternoon boosts of caffeine can make it more challenging to sleep deeply. Nicotine too is a stimulant, so heavy nicotine users often wake too early due to nicotine withdrawal.
  5. Avoid heavy meals late that can cause indigestion.
  6. Don’t nap after 3pm.
  1. DO: Relax before bed, give yourself time to unwind.
  2. DO: Take a hot bath before bed. The temperature change when you get out can help you feel sleepy and the bath can relax you.
  3. DO: Have a DARK, COOL, GADGET FREE bedroom. No lights in the bedroom. Cover that alarm clock or get rid of it altogether. No T.V. in the bedroom. No electronics right before bed. It’s best to turn them off an hour or two ahead if possible, if not, make sure you use a blue light filter on them or blue light filtered glasses.
  4. DO: Get outside at least 30 minutes a day. Natural light helps regulate your brain and your sleep cycle. Try really hard to get morning sunlight exposure.

We have additional tips, treatment protocols, natural supplements and herbs that can help you beat the Insomnia Monster if these tips are not enough. Please call us at 910.262.1122 Ext 2 to schedule an initial consultation and treatment soon!

Sweet Dreams!

Acupuncture, Anxiety, Health, Natural, Organic, Relaxation, Sleep, Stress

Spring: The Light and Dark of this Season

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Spring in Chinese medicine is associated with the Element of Wood and the Organ of the Liver. Spring is a great time to blossom out of our winter stagnation and get our bodies moving more. Spring is a perfect time to start that exercise routine we put off and start walking more in order to support our bodies ability to detox. Food therapy, herbs and acupuncture along with exercise and movement in general will aid your graceful transition into Spring and soothe the liver during this time of year.

The Liver in Chinese medicine is responsible for the smooth flow of energy in the body. The liver is the organ that stores the blood. The liver supports the functioning of our organs, limbs and all the tissues due to its influence over the blood. During the day the liver helps to supply blood to the muscles. During the night, the blood returns to the liver to be cleansed. Supporting the liver cleansing process helps the functioning of our whole body.

Foods to support the liver are sour in nature. Adding lemon to a glass of water in the morning starts your day off on the right foot. Drinking ginger tea can help increase blood circulation and therefore help to cleanse toxins. Some other helpful foods include, artichokes, black beans, bamboo, broccoli, and cooked dark leafy greens.

You may find yourself more easily irritated and angry in the Spring. The Liver is responsible for the emotion of anger, so, if your Liver energies are blocked or depleted, you may be more quick to anger and harder to please. An acupuncture treatment can help balance this out but you can also get creative to help funnel that frustration into something fun and productive.

Another thing to watch out for in the Spring is excessive Wind. Wind can be wonderful, but can also cause illness according to Chinese medicine. Keep your neck covered and protect yourself from excessive Wind, especially when walking on the beach while reaching your goal of moving your body more!

Not sure if you have Liver Qi Stagnation? Call our office and talk to JJ about getting in for a consultation and treatment. 910-262-1122

Acupuncture, Anxiety, Health, Massages, Natural, Organic, Relaxation, Sleep, Spa, Stress, Therapy

Sleep, The Underrated Health Benefit

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Are you sleeping 8 hours a night? Are you getting an hour or more of deep sleep and a lot of good REM (the dream state) sleep?

If not, you’re performing lower than your optimal level and you’re probably not even aware of it.

So many of us are sleep deprived and operating at sub-par performance we don’t even realize how much better we could be! Our sleep deprived state becomes our new normal and we have no idea how it’s affecting our health.

Here are ten facts about what goes wrong when we don’t get enough sleep. Not enough sleep is defined as less than an 8 hour opportunity for sleep per night.

  1. Concentration and ability to focus declines precipitously ..up to and over 400% decline.
  2. When you’re sleep deprived you don’t know you’re sleep deprived. (You’re like the person who’s had a few drinks and thinks they’re okay to drive.)
  3. “After being awake for 19 hours, people who were sleep deprived were as cognitively impaired as those who are legally drunk.”
  4. More than 250,000 people every day will fall asleep while driving, contributing to the 1.2 million accidents caused by sleepiness each year. There are more accidents caused by drowsy driving than by alcohol and drugs combined!
  5. Lack of sleep contributes to inappropriate emotional reactions and the inability to place events into a broader context. You’re more likely to snap and lose your temper if you haven’t slept well, even for only one night.
  6. If you’re tired you’re also more forgetful. Not getting enough sleep doesn’t allow your brain to process memories as well so your short term memory is affected.
  7. Not getting enough sleep doesn’t allow time for your brain to clear debris at night. That debris is one of the leading causes of the plaques that lead to Alzheimer’s Disease.
  8. Unhealthy sleep=unhealthy heart.
  9. Sleep loss leads to diabetes and weight gain.
  10. Sleep loss leads to an impaired immune system.

With all this information, those of you who are sleep deprived will most likely deny that the facts above apply to you!
But, the facts are the facts and they’re based on years of research on sleep. If you aren’t getting enough sleep, and you think you’re doing okay, imagine how amazing you would be if you DID get enough sleep regularly!

If life isn’t letting you sleep, you may need some additional help. That is why we’re here. Acupuncture and massage have both been shown to be effective at helping people sleep better and longer. Don’t spend another sleepless night and grumpy day!

Call us today at 910.262.1122 and let us help you get the sleep of your dreams.

The facts above come from the book, “Why We Sleep”, by Matthew Walker PhD

Natural, Relaxation, Sleep
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