Many times we don’t get enough sleep because we just don’t get to bed a decent hour. Some of us
My wife and I have a friend George Kerin, who spent 30 years of his life in a mental institution. As a therapist, not as a patient. George once told one of my classes that after thirty years of watching people that had driven themselves crazy, “the best friend you will ever have is a good book, keep one handy at all times.” Turns out
One study was done at the University of Sussex, cognitive neuropsychologist Dr. David Lewis found that reading a good book before bed can help reduce stress levels by as much as 68 percent, better than sipping tea, listening to music, or going for a walk. Dr. Lewis found that it takes just six minutes of reading to significantly relax your body and your mind
What the Science Says About Complementary Health Approaches and Insomnia
Research has produced promising results for some complementary health approaches for insomnia, such as relaxation techniques. However, evidence of effectiveness is still limited for most products and practices, and safety concerns have been raised about a few.
- Relaxation techniques can be helpful for insomnia.
- Melatonin supplements may be helpful for sleep problems caused by shift work or jet lag. Melatonin may also be helpful for people with insomnia, but its effect is small.
Read more from the National Center for Complementary and Integrative health
Guidelines for better sleep. from the National Sleep Foundation
Maintain a regular sleep schedule, including weekends.
Establish a relaxing bedtime routine such as soaking in a hot bath, reading a book or listening to soothing music.
Create a sleep-conducive environment that is dark, quiet, comfortable, and cool with a comfortable mattress and pillows.
Use your bedroom only for sleep and sex. Don’t eat too close to bedtime.
Avoid nicotine caffeine (e.g., coffee, tea, soft drinks, or chocolate) close to bedtime. They can keep you awake.
Alcohol too close to bedtime can lead to disrupted sleep later in the night.
Regular physical activity leads to improved sleep quality, longer sleep, and a shorter time to fall asleep.It is best to complete your workout at least a few hours before bedtime. Exercise too close to bedtime can keep you up.
Acupoints for insomnia
KI 3, “Great Creek” Taixi
Shu Stream: Earth
Source Point
LOCATION: In the depression between the medial malleolus and the
IMAGE: The depression in which this Shu Stream point is located is like a creek: one of the banks of the creek is the Achilles’ tendon; the other bank is the medial malleolus.
FUNCTIONS: Benefits the Kidneys
Cools heat
Strengthens the lower back and knees
Ht 7 “Spirit’s Door” Shenmen
Shu Stream: Earth
Source Point
LOCATION: At the ulnar end of the transverse crease of the wrist, in the depression on the radial side of the tendon of m. flexor carpi ulnaris.
IMAGE: Ht 7 is the “door” through which the “spirit” or
FUNCTIONS: Calms the Spirit
Pacifies the Heart
Clears the Channels
Benefits Heart Qi, Opens the Orifices, benefits the brain, and sedates the mind, Benefits the Tongue,
P 6 “Inner Gate” Neiguan
Luo point
Confluent point of Yin Wei meridian
LOCATION: 2 cun above the transverse wrist crease, between the tendons of m. palmaris
IMAGE: This is the “inner” (anterior) arm gate to the San Jiao channel & the Yin Wei channel
(See SJ 5)
FUNCTIONS: Calms the Heart & Spirit, Regulates the qi, Suppresses pain
Sp 6, Spleen 6 “Three Yin Junction” Sanyinjiao
Meeting point of 3 Lower Yin Meridians
LOCATION: 3 cun directly above the tip of the medial malleolus, on the posterior border of the medial aspect of the tibia.
IMAGE: The three yin channels of the leg connect here.
FUNCTIONS: Strengthens the Spleen & transforms Dampness
Spreads the Liver Qi
Benefits the Kidneys