Or wake up during the night, unable to get back to sleep?
Do you feel unrested in the morning?
We are going to look at Insomnia from an Eastern perspective.
Chinese Medicine focuses on Qi (Chi), or energy and Blood, as the primary substances in your body. Blood carries nutrients to all areas in your body and mind. When you feel tired or sluggish, depressed and have issues with restful sleep, I look to see if you have a deficiency of Blood. This does not always mean you’re anemic, but simply needing nourishment in this vital fluid.
How do you know if you are blood deficient?
Typical symptoms that point toward blood deﬁciency are:
- Pale complexion
- Dry skin, brittle nails, hair loss
- Fatigue, especially during or after periods
- Irregular menses
- Light or short period
- Muscle tension or tingling/numbness in extremities
- Tendency toward constipation or dry stools
For women, blood deficiency is common because of our monthly cycle. After giving birth, we use our blood to make breast milk. This is a common reason why women feel fatigue, depression and difficulty nursing after giving birth. Many women do not experience issues with sleep until the birth of a child. Therefore, it important to nourish the Blood after birth and throughout breastfeeding
Now for the tools to help nourish your blood deﬁciency and get a good nights sleep.
Eat a whole foods diet — foods that are as close to their natural form as possible. This means avoiding processed foods and sugar.
The single best treatment is eating organic, free -range red meat (the only source of heme iron), especially organ meats. I especially recommend this around your monthly cycle.
Other foods that are good at building Blood are legumes, green
leafy vegetables, cabbage, celery, mushrooms, nuts and seeds.
If you are waking up in the early hours of the morning, try eating some protein and fat right before you fall asleep. This helps alleviate any drop in blood sugar, which may be triggering you to wake up.
Herbs that help build Blood include nettles, wheat grass, albany maid service, spirulina, mugwort, white peony, angelica root, rhemannia root, suan zao ren.
Insomnia is rarely just about a Blood deﬁciency pattern with respective to the process that are taken care by kcb maids indiana, so it is best to have a practitioner prescribe the speciﬁc herbal formula that is tailored to you. Different herbs are used based on whether you have difficulty falling asleep or for waking up and not being able to fall back to sleep.
I have seen great success using acupuncture. Acupuncture is a broad- spectrum technique at creating balance throughout the entire body.
Create a nightly rhythm in your life.
Try to get in bed before 11 p.m.
Do you love that second wind you get when you stay up late?
At around 11pm, your liver kicks in and releases your storage of sugar. (You need that sugar to get you out of bed in the morning.) So not only is it hard to fall asleep, you also feel groggy in the morning.
Create a night- time ritual with a sleepy time tea (perhaps chamomile, passion flower, and lemon balm).
Studies have shown that regular exercise (4-5 times a week) increases the quality and quantity of sleep.
Avoid strenuous activity and/or stressful situations at night. Both good and bad excitement releases cortisol (the ﬁght or ﬂight hormone that helps you wake up in the morning) and will keep you awake. Cortisol is the opposing hormone to melatonin, a hormone that puts you to sleep and allows your body to heal and stay young. Melatonin is a light sensitive hormone so keep your room dark all night and be aware of the light from screens.
When all these lifestyle changes fail to work, I turn to supplements. My top go to nutrients include:
- Cortisol Manager: This supplement is geared toward balancing your adrenal gland. Phosphotidyl Serine (blog on phosophtidyl serine??)
- Kavinase: Phenbute
- Kavinase PM: Phenebute plus melatonin. I use melatonin as my last resort. My goal is to stimulate your body to produce the hormones needed. If your body needs an extra jump start, or you are in a particularly stressful situation (I bring this with me when I travel), then I use hormonal therapy.
I hope this gives me some ideas to help you start getting restful sleep.
Do you have any techniques or supplements that have helped you get a good night sleep?