Relieve Insomnia with Acupuncture and Other Natural Alternatives

Thirty-five percent of adults in the United States report getting less than seven hours of sleep.

Unfortunately, that puts you in a state of sleep deprivation. The high-stress environment often found in the modern world is what drives many people to sleeplessness. That’s where good sleep hygiene and acupuncture can relieve stress and help you get a good night’s rest.

The Symptoms of Insomnia and the Stress-Sleep Deprivation Cycle

Easing the symptoms of insomnia often starts with stress management. Stress and sleep deprivation go hand-in-hand. Stress causes you to get a lousy night’s sleep. But, when you’re sleep deprived, the amygdala, the part of the brain that processes emotions, becomes more sensitive to negative stimuli. At the same time the prefrontal cortex, which is responsible for higher reasoning functions, becomes less active. Consequently, your negative emotions become amplified, which increases feelings of stress and anxiety.

If the stress-sleep deprivation cycle continues long enough, stress can start to develop around the inability to fall and stay asleep, compounding the problem. However, you can use good sleep hygiene and acupuncture to break the cycle.

Improve Your Sleep Hygiene

A few behaviors that can help you sleep better include:

• Keeping a Regular Bedtime: Your body relies on regular 24-hour cycles called circadian rhythms to time your sleep-wake cycle. A consistent bedtime helps your body acclimate to your sleep schedule for the correctly timed release of sleep hormones.

• Eating Smart and Healthy: Heavy, high-fat foods and stimulants like caffeine close to bedtime can both interfere with your sleep cycle. Stimulants should be avoided at least four hours before bed, and try to eat an early, light dinner to aid the onset of sleep.

Acupuncture to Break the Stress-Sleep Deprivation Cycle

Sometimes you need extra help to break the stress-sleep deprivation cycle. When used along with good sleep habits, acupuncture can help you manage stress and sleep better.

Acupuncture

In a study published in the Journal of Neuropsychiatry Clinical Neuroscience, 18 participants who reported symptoms of anxiety and sleeplessness were treated with acupuncture for five weeks. At the conclusion of the study, the participants’ sleep duration increased due to increases in the release of melatonin, a vital sleep hormone. Participants also reported lower levels of anxiety and improved ability to relax. Acupuncture has also been shown to improve the results of herbal sleep remedies.