Sleep Like a Dream
Acupuncture for a Restorative Slumber
Although we may take the time for exercise, for embracing healthy eating, for building personal connections and to cultivate our self-care routines, most of us do not spend much time on working to improve the quality of our sleep. Yet, we spend about one-third of our entire lives in the activity of sleep! How we sleep is essential for our overall health and well-being. In today's discussion on sleep, we share how acupuncture can be a helpful sleep-improving tool.
Sleep disturbance, a widespread and growing problem today, can have a significant impact on an individual's physical and emotional well-being. Insufficient sleep not only causes fatigue and irritability but also increases the risk of chronic health conditions, such as obesity, inflammatory disorders, cardiovascular disease, and depression. Less sleep has recently been associated with dysregulation of inflammatory markers, which can worsen overall health (Zielinski, 2022).
There are numerous reasons why individuals have trouble with their sleep. The term "sleep hygiene" refers to the habits, behaviors, and environmental factors that contribute to good sleep quality and overall sleep health. Nathaniel Kleitman, who is considered the father of modern sleep research laid the groundwork in the 1920s and 1930s for understanding the importance of sleep and its impact on health, which eventually led to sleep medicine, as a recognized specialty.
Acupuncture and Sleep Disturbance
The body's vital energy, or "qi," flows along pathways called meridians, and blockages or imbalances in this energy can lead to illness or discomfort. Acupuncture seeks to remove these blockages, thus restoring the flow of qi and promoting overall health and well-being. How can acupuncture help improve our sleep?
Research has shown that regular acupuncture experiences can have a positive effect on sleep quality and can help alleviate sleep disturbances. A systematic review and meta-analysis of randomized controlled trials found that acupuncture significantly improved sleep quality compared to no treatment or sham acupuncture (Cao et al., 2009). Moreover, a study published in the Journal of Alternative and Complementary Medicine found that acupuncture improved sleep latency, sleep efficiency, and total sleep time in patients with insomnia (Spence et al., 2004).
How Does Acupuncture Alter Sleep?
Acupuncture is believed to improve sleep disturbance through several mechanisms. Acupuncture increases the production of endogenous melatonin, a hormone that regulates sleep-wake cycles, and acupuncture also stimulates the release of neurotransmitters, such as serotonin and endorphins, which promote relaxation and reduce stress (Spence et al., 2004; Yeung et al., 2009). Furthermore, there is evidence that acupuncture also influences the activity of the hypothalamic-pituitary-adrenal axis, a key regulator of the body's stress response, thus promoting sleep (Yeung et al., 2009).
The Benefits
One of the most significant benefits of acupuncture as a treatment for sleep disturbance is its natural and non-pharmacological approach. Unlike sleeping pills, which can cause side effects and dependency, acupuncture has minimal to no side effects and is a safe drug-free option for sleep improvement when performed by a licensed and experienced practitioner. Additionally, acupuncture by way of restoring imbalances between the various channels and organ pathways, serves to address the root cause of sleep disturbance, aiming to restore balance in the body's energy flow, rather than merely treating the symptoms.
Take-Home Points
Acupuncture offers a natural and effective treatment option for individuals suffering from sleep disturbance. With its ability to improve sleep quality, reduce stress, and promote overall well-being, acupuncture can be a valuable addition to one's sleep hygiene routine. And remember, improving your sleep quality will have lasting benefits that improve your mind-body health!