Good sleep quality is one of the most important components of a healthy life, right up there with proper diet and exercise.  However, sleep quality in America continues to decline.  The National Center for Sleep Disorders Research division of the National Institutes of Health has found that about 30-40% of adults suffer from some degree of insomnia in a given year, and about 10-15% of adults report chronic insomnia.  This amounts to millions of people who are not getting proper rest.  The harmful effects of insomnia pose a serious threat not only to personal health, but also to society.  Amongst these devastating effects are an increased risk of depression, increased risk of poor health and disease, including obesity, hypertension, diabetes, and cancer, as well as increased risk of accidents and more absenteeism at work.

Treating sleep disorders necessarily requires a multi-pronged approach in order to properly determine the cause of the sleep disorder and to prescribe the proper treatment and lifestyle modifications based on the underlying factors.  When sleep disorders are mild, not ongoing, and underlying medical causes have been ruled out, often fairly simple behavioral and lifestyle changes will suffice to regulate the patient’s sleep quality.  These recommendations come under the umbrella of sleep hygiene, and include tips such as refraining from caffeine, alcohol, nicotine, and spicy foods or heavy meals close to bedtime.  Its also important to maintain a regular schedule of bedtime and wake time, and to ensure that the sleeping environment is dark, quiet, and comfortable in temperature.  Activities that can cause stress or anxiety should be avoided close to bedtime, and vigorous exercise should only be performed earlier in the day.  Even with these and other sleep hygiene recommendations however, many people still suffer from sleep disorders, and in these cases, treatment is often necessary to restore normal sleep.

Conventional medicine often treats sleep disorders with prescription medications, which can offer relief in some cases, but is generally not a good long term solution.  Many of these medications are habit forming and addictive, come with potentially dangerous side effects, and can actually disrupt the healthy sleep cycles which occur in normal sleep.  Chinese Medicine, and specifically classical acupuncture, has a long history of treating all types of sleep disorders, and can often provide effective relief in a safe and gentle way to even serious and chronic cases of sleep disorders.

In Classical Chinese Medicine, good quality sleep consists of two components: physical rest for the body, and mental quietude for the mind.  If either of these two components are disturbed due to various reasons, the sleep quality will suffer.  In determining the potential causes of the sleep disorder, the acupuncturist must examine the health state of a number of parameters, most notably the health status of the patient’s blood, the balance of yin and yang in the patient, the condition of the emotions and psyche, acupuncture meridian imbalances, and organic disease states.  The acupuncturist gets this information through listening to the patient’s subjective description of their sleep, as well as using Chinese Medical diagnostic tools such as pulse diagnosis and looking at a patients tongue, and observing their general appearance and demeanor.

Acupuncture treatment often begins with two of the constitutional acupuncture meridians, one which regulates circadian rhythms and the duration and timing of sleep,  and the other supporting the depth and quality of sleep.  These meridians can be thought of as foundational synchronizers which allow the patient’s sleep and wake cycles and sleep quality to return to a more natural state.  In Chinese Medical terms, this is known as balancing the yin and yang energetics of the patient, yin energies corresponding to night time, sleep, and quietude, and yang corresponding to daytime, wakefulness, and activity.

Once these constitutional meridians have been rebalanced, if sleep continues to be disturbed, the treatment is then fine tuned to address whatever organic, emotional, meridian imbalance, or other factors may still be contributing to the sleep problems.  This stage could also include treating such disturbances as obstructive sleep apnea, snoring, restless leg syndrome, night sweats, or dream disturbed sleep, to name some common issues.  Once the underlying factors have been resolved through acupuncture treatment and lifestyle modifications made where necessary, the patient will enjoy rejuvenating, sound sleep once again, and this should be a lasting healing if the factors that led to the sleep problems originally are avoided.

If the sleep problems have been happening for only a short period of time, then usually a short series of treatments will suffice to reverse the trend.  If the issue is chronic, however, it will likely require a longer series of regular acupuncture treatments.  The specific treatment strategy and treatment plan is always customized to the unique presentation of the individual.  For someone who has suffered from a chronic sleep disorder, the benefits that are available are well worth the commitment to the healing process.  The integrity of the patient’s health overall will often improve dramatically through a series of treatments.

In closing, regular and restful sleep is an integral factor in healing from all health disorders, as sleep time is the time when the body rests and repairs itself.  Quality of life increases tremendously as well once proper sleep patterns are restored.  If you or someone you love is suffering from the devastating effects of a sleep disorder, classical acupuncture can offer a safe and effective alternative to conventional therapies in restoring deep and restful sleep.

To Your Good Health and Happiness,

Andrew Macfarlane L.Ac

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1. First thing I do upon wakening is say at least one thing that I am grateful for. This does not have to apply only to your personal life but could be extended to nature as well. For instance, one can say “I am grateful for my family,” “I am grateful for the sun,” “I am grateful for my dog,” “I am grateful for everything that is kind.” This is all subjective and it is important for you to make it applicable and personal to you.

2. Begin a gratitude list. This list is meant to serve as a “go to” coping skill to remind you of life’s gifts that are often overlooked. Its function is to help you recognize life’s gift, especially when you’re feeling down. Carry it with you. This list should consist of 20 things (at a minimum) that you are grateful for. Make sure to include things you enjoy as well. For example, food in the refrigerator, sunny days, green grass, a kind cashier, etc..

3. Create a daily gratitude journal/diary. The difference between a gratitude list and a gratitude journal is that the journal is to consist of events/things that occurred that day that you are grateful for. This doesn’t have to be complicated. If you are someone who enjoys writing, you can make your daily entries as long as you like. If you are someone who does not enjoy writing, simply jot down ALL of the positive things that happened in your day or things that you acknowledged gratitude for.

4. Begin to appreciate everything with fresh eyes. Start with the basics and look at nature with wonder and admiration. For example: a sunny day, a beautiful sky, a rainy day when you feel like just staying in and cozying up to a person or book.

5. Stop feeling sorry for yourself. Ask yourself if you’re the type of person who is self-absorbed/ occupied. If there is something in your life that you’re unhappy with, take steps to change it instead of complaining.

6. Don’t take anything for granted. We are entitled to nothing but the pursuit of happiness and even that is a blessing in this country because in some other countries that’s not even an option.

7. Count your blessings. I have met individuals who are dying who still have the ability to express grace, courage and appreciation for the time they’ve had and the time they have left.

8. Count the “little things.” Notice all the kindness that people or the universe has bestowed on you. For example: a driver allowing you to turn, someone holding the door for you, a person who says “thank you.”

9. Interrupt the scripted nature of your negative speech and replace it with something positive or thoughtful. For instance, whenever I’m in the car and someone blares their horn at me, rather than respond with thoughts of “What an idiot!” I simply remind myself not to allow someone else’s issue to become mine and think, “Maybe he/she is having a really difficult day. I hope his/ her day gets better.”

10. Wish well of others and bestow kindness onto everyone. Nothing makes me feel better or more gracious than giving back to others and to nature. When is the last time you did something kind for someone? Make it a regular practice to do so.

This could be the beginning of life’s journey to happiness for you. I personally think it’s best to follow the list in the order I have posted. However, we are all different and something that works for me, may not work for you. If this list is overwhelming, begin first with five that you can identify with and then every week add two more. With practice and consistency in showing/ expressing gratitude, you will find that your life will become much more rewarding and you will develop a deeper sense of peace.

While George’s results may be a little far-fetched, the concept of doing the opposite is actually a form of a commonly used psychology tool called Paradoxical Intention, coined by renowned psychiatrist Victor Frankl.  Doing the opposite of what you naturally feel inclined to do, or what you fear doing, is often very effective because it interrupts cognitive and behavioral patterns, allowing you to experience your life or situation from a different perspective and, in turn, experience a different outcome.

How can you use this simple yet effective technique?  Think of an area or person in your life where you are not getting the kind of results or reactions that you want; i.e. communication with a partner, interactions with a co-worker, struggling with a diet, etc.  For one hour, or even an entire day, monitor what your natural response to the situation or person is, and consciously make an effort to do the exact opposite. The key tenet of this approach is to keep it light-hearted and fun!  Think of it as a social experiment and make note of the change in reaction you are getting from yourself and/or others. This technique can work wonders in relationships and I often prescribe it to clients. It can breathe new life into a relationship where communication has become stagnate or partners are frequently reacting out of anger. A certain level of unpredictability can keep a relationship exciting and prevent boredom.  A shy person may strike up the courage to meet someone or speak up for herself, while someone who may be a little too aggressive can learn to reel it in a little.

Pick one day a month and make it Opposite George day! Perhaps you will meet the man of your dreams, get a new job and become wildly successful; but at a minimum you will break out of your old routine, be amused by the confused reaction of others, and will become more consciously aware of the effects of your own pattern of behavior.

http://bizchicks.org/2012/02/opposite-george-the-seinfeldian-approach-to-total-life-transformation/