The importance of healthy sleep

Sleep is vital to our health

Most people know that healthy sleep is important, though many do not make sleep a top priority. An article from Harvard Medical School called In Search of Sleep shares that high-quality sleep is vital to good health. A lack of sufficient sleep has been linked to weight gain, cognitive decline, and an increased risk for heart disease, diabetes, and stroke.

 

We do some of our best healing while we sleep. In fact, the Harvard Medical School article shared a scientific discovery of an important brain cleaning function that occurs during sleep. Scientists discovered a waste clearance system called the glymphatic system. The cerebrospinal fluid in the glymphatic system washes away harmful proteins that can build up without proper rest.

 

In Chinese medicine, the optimal time to sleep is from 10pm to 6am. This allows enough time for a person to enter a deep sleep by 11pm when the Gall Bladder is at its peak functioning time from 11pm to 1am collecting and processing bile which helps with digestion and breaks down fats. Then, the Liver reaches its peak between 1am and 3am. This is when the Liver processes and detoxifies the blood. The other two organs that reach their peak on the Chinese organ clock during optimal sleep hours are the Lungs and Large Intestine.

 

Sleep hygiene

Sleep hygiene is a term used to refer to sleep habits. “Good sleep hygiene” means that there are good habits around sleep. “Poor sleep hygiene” means that the habits are not conducive to sleep. Developing a set of good habits is key to promoting healthful sleep. Here is a list of positive habits to consider:

 

• Establish consistent sleep and wake times.

  Go to bed at the same time every night. Wake up at the same time every morning. Try to stick with this schedule even on the weekends. The body craves consistency and a predictable sleep schedule. Most people need between 7 to 9 hours of sleep every night.

 

• Create a quiet and dark environment.

  Close the shades and turn off all lights. This includes any blue light from electronics, including the TV, tablets, and smart phones. The bedroom should be as dark as possible. From an acupuncture perspective, the first point on the Bladder acupuncture channel is called “Bright eyes”, and it is located in the inner corner of the eyes. When the “Bright eyes” point and the eyes experience light, they send a signal to the body to wake up. This is why a dark room is so important to achieve restful sleep. The room should also be quiet, unless soft music or a sleep guided visualization is being played. The temperature should be comfortable and cool.

 

• Do not eat before bed.

  Large meals should be avoided before bed. The stomach needs time to digest food after a meal. Ideally, food should not be consumed after 7pm. In Chinese medicine, the peak time of the stomach’s ability to function is between 7am – 9am. Conversely, the low point of the stomach’s energy occurs between 7pm – 9pm. This is the time that the stomach is slowing down and is least able to digest food effectively.

 

• Avoid caffeine and alcohol before bed.

  Most people would agree that caffeine should be discontinued several hours before bed. While it may seem like alcohol can help people fall asleep more quickly, it actually results in poorer sleep. When alcohol is consumed before bed, the liver has to deal with processing the alcohol instead of restoring and regenerating itself. This derails the healing that would normally occur during sleep.

 

• Exercise, though not right before bed. 

  Exercise has many benefits, including improving sleep. An article from Johns Hopkins Medicine called Exercising for Better Sleep details why it may be better to complete exercise several hours before bed. Essentially, exercise causes the body to release endorphins that can increase brain activity and make it hard to fall asleep. Exercise also increases core body temperature which gives the body the message that it is time to be awake.

 

Acupuncture research on sleep issues and insomnia

An article published in the Journal of Alternative and Complementary Medicine titled Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials discussed the prevalence of sleep issues and insomnia in adults. Estimates show that 40% of adults experience insomnia. Of this total percentage, 10-15% is identified as chronic, and 25 – 35% occurs on an occasional basis. Sleep disturbances generally involve difficulty falling asleep, and / or difficulty staying asleep. In Chinese medicine, we also consider excessive dreaming and the types of dreams that occur. Sleep deprivation can be very detrimental, with consequences ranging from delayed reactions and cognitive responses, distractedness, and headaches, to the development of mental illness.

Acupuncture for healthy sleep

There is no one-size fits all acupuncture treatment for sleep.  This is because there are many potential reasons why a person may have trouble sleeping.  Some of these possibilities include excessive thinking or worry, poor digestion, hormone imbalance, hot flashes, and pain. A Chinese medicine diagnosis and treatment is tailored to the individual, and a variety of questions are covered to identify what is going on from a Chinese medicine perspective. For example, if a person wakes up frequently during the night, knowing what time this occurs is extremely helpful to correlate this to the time on the Chinese organ clock.   The Chinese medicine diagnosis and acupuncture treatment focus on the energetic imbalance that the practitioner identifies in the patient. The overall goal is to balance the patient’s energy, which allows the body to heal itself.

 

Ear seeds

Ear seeds are a great option to include with an acupuncture treatment. They can also be used as a standalone treatment for people who are afraid of needles or are not able to see an acupuncturist. The points chosen on the ear depend on the Chinese medicine diagnosis. The practitioner selects the points that most effectively promote healthy sleep for the patient and their specific needs. Read more about ear seeds in the blog entitled All about ear seeds and auriculotherapy.

 

When to see a doctor

It’s a good idea to see a doctor if you are regularly tired upon waking and have trouble staying awake during the day. Additionally, if you have been told that you snore loudly or it sounds like your breathing stops at times, it is recommended to seek medical attention to rule out conditions like sleep apnea.

 

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Any further questions? Please reach out and email us through our website or call or text 910-622-4269.

 

About the Author

Ericca Burke is the owner of HAVEN Centered Wellness where she provides acupuncture and Chinese medicine treatments in Wilmington, NC. Click this link to read more about Ericca. 

 

About HAVEN Centered Wellness in Wilmington, NC