Trouble Sleeping? How to Sleep Well and Other Fall News

October 2013

Greetings

I hope this finds you well and enjoying the first month of fall. As days become shorter and the weather changes, we can stay aligned with nature by using this time to get some extra rest and simply trying to do less in our every day lives.   

While I have been recommending my patients to sleep a little more lately, coincidentally I’ve found many of them complaining of sleep issues. Do you have trouble falling or staying asleep? A study from June of this year shows that a whoping 83% of Americans have trouble sleeping, and the CDC has found that 1 in 25 people resort to taking prescription sleeping pills. We’re not sleeping well, that’s for sure.

I can’t help but ask what’s going on that’s giving so many people trouble with one of our most fundamental functions: sleep. In this issue of Malibu Acupuncture & Herbs Online check out How to Sleep Well. If you do find yourself waking up in the middle of the night be sure to read on about 4-7-8 Breathing, a proven technique to help people with insomnia fall back asleep.

Hope you get your ZZZZs!

With Love,

Malibu Acupuncture & Herbs

News

Insurance update

Beginning November 1st we will be an in-network provider with ASH insurance. For those with ASH insurance and acupuncture coverage, your co-pay will be the only charge at the time of service.

For those with other insurance carriers, we will continue to give you a superbill to be sent to your insurance for reimbursement.
 
Hopefully in the near future we will all have access to better acupuncture coverage!

For insurance questions call or stop-by the office.  We are always happy to check your insurance benefits for you.

 Special Points

How to Sleep Well

We all know how important getting a good nights sleep is. With just one night of shortened or poor sleep, we feel the effects the next day– an extra cup of coffee, less energy to workout at the gym, less sharpness of mind, more irritable and likely to snap.. the list goes on.  

The brain recharges itself during sleep. Not only that, it eliminates waste responsible for Alzheimers and other neurological disorders. Research shows that people with sleep deficits have poorer overall health and are more at risk for chronic disease like hypertension, diabetes, depression, obesity, and cancer. Sleep deficits are also correlated with weight gain or inability to lose weight, depressed immune system, impaired memory, and increased stress related disorders.

Sufficient deep sleep is in fact one of the most essential things you can do for your health. How many hours a night do you need? The official recommendation is 7- 9 hours a night for adults but everyone is different. Are you getting what you need? If not, then find out why.

Common causes of insomnia include:
– Stress, especially mental or emotional
– Irregular cortisol levels due to stress or low blood sugar
– Hormonal (men and women)
– Sleep Apnea 

Nearly all causes of insomnia can be treated naturally with acupuncture, herbs, nutritional supplements and lifestyle changes. While you get started, here are some absolutes to getting a good nights rest.   

Consistency. Go to bed (best by 10 or 11 pm) and wake up around the same time every day.

Make your bedroom a sanctuary. That’s right. Your bedroom is your private place where you nourish and rejuvenate yourself. Most important is your bed- use your bed strictly for sleep or sex. Do not watch TV in bed or bring work in bed. Strive to keep your bedroom a place of peace and rest by having emotionally charged conversations elsewhere.

Lights out. Sleep in as much complete darkness as possible or use an eyemask. If you have electronic devices in your bedroom with small lights, put a piece of tape over them.  

Keep it cool. Studies show that the best temperature for sleeping is pretty cool, 60-68 degrees. Set your bedroom thermostat below 70 degrees.

Check in with your bed partner. We love sleeping with our partners. It’s romantic and feels natural but is it the best for your sleep? Maybe not. Snoring, tossing and turning, even a stressed out bed partner can have major effects on our sleep. Consider sleeping in separate rooms when the issue arises. Even better suggest he or she get help to figure out the root cause of their sleep issues so you can rest better together.

Avoid substances that disturb sleep like alcohol, sugar and caffeine. Alcohol may make you feel relaxed and ready to fall asleep but the effects are short lived. A few hours later after metabolizing in your body, that same drink is likely to wake you up in the middle of the night. Sugar and caffeine are a no brainer.

Practice a presleep ritual. Are you watching the news, answering emails or checking your facebook page 20 minutes before you go to bed? No more. The lights on TV, computer screens and cellphones can interfere with melatonin production up to 40% if used within an hour before bed. Find another way to wind down.

Create a presleep ritual. About 1-2 hours before you got to bed, turn off as many lights as possible. Do something quiet and relaxing like meditation (seated or lying), deep breathing, listening to peaceful music or reading.

Work out your emotional stuff. Chronic stress elevates cortisol levels and interferes with sleep. Try not to go to bed stressed, worried or upset. Journal if you find yourself list-making or mentally trying to work out a problem. Use deep breathing if you are having a hard time letting go of your stress or emotions. 

Eat a high protein snack right before bed. What? Eat right before bed? It may be contrary to every weight loss rule you’ve ever heard but don’t worry, it won’t make you gain weight. During the night our blood sugar naturally drops, and this can be part of the reason for waking. A tablespoon of almond or peanut butter works well for regulating blood sugar levels and avoiding nighttime blood sugar crashes.

Ask Lauren

Ok, I understand what to do before bed to get a better nights sleep. But what if I still wake up in the middle of the night?

First if you wake up during the night do not turn on a light. If you turn on a light it will give your body the message that it’s time to wakeup (which we’re trying to avoid).

You can also use this technique before going to bed or any other time to help you wind down or de-stress.

Recommendations

Melatonin

Along with acupuncture and other herbs, I often prescribe melatonin for my patients with insomnia. 

But I don’t suggest that you just run to the vitamin store and pick up a bottle. I can’t tell you how often I hear, “I tried ____ and it didn’t work.” First I ask, Were you doing acupuncture?  If your energy channels are all blocked and your sympathetic nervous system is in overdrive, it’s unlikely that anything is going to work as it should.

Also remember that the nutritional supplement industry is totally unregulated and all supplements are not created equal. That means that you need to be an educated consumer and work with a qualified professional who has looked into details like quality, effectiveness, and product manufacturing.   

Melatonin is a hormone secreted by the pituitary gland. Studies have shown that melatonin helps reduce the time it takes to fall asleep, sleep more deeply and be more alert in the morning. 

Recipe of the Month

Autumn Kale & Roast Pumpkin Salad

Pumpkin isn’t just for making Jack O’ Lanterns.This orange squash is an often overlooked source of high fiber, making it good for digestion and those looking to lose a few pounds. It is also high in beta-carotene, potassium (way more than bananas), and the amino acid tryptophan (important in healthy serotonin levels).

This salad is so yummy, satisfying and beautifully bright-colored, I feel like I could eat it all autumn long.  

Ingredients

1 cup quinoa cooked
1/2 a small pumpkin
Several large leaves of kale
2 TBS olive oil
1/2 tsp sea salt
2 TBS Nama Shoyu (soy sauce without wheat)
1/4-1/2 cup pomegranate 
Handful chopped brazil nuts

1. Peel the pumpkin and remove the seeds. Chop into bite sized chunks. Place in a roasting dish with the olive oil and sea salt. Mix well.  Bake at 350 for 20 minutes or until the pumpkin is just cooked through.

2. Wash and drain the kale. Strip the leaves from the hard stem. Chop into largish pieces. Place kale in saucepan with about 1/2 cm water in the bottom.  Steam over a high heat until softened. Remove from heat and drain excess water.

3. Mix roast pumpkin and steamed kale. Season to taste with Nama Shoyu. Place atop quinoa. Garnish with chopped brazil nuts and pomegranate.  

Enjoy!