Insomnia, it's frustrating!
Chronic feeling of unsatisfactory sleep, despite having an adequate opportunity to sleep.
Can include difficulty falling asleep, staying asleep, waking up too early, or having sleep that is not refreshing.
Signs and symptoms can include, daytime fatigue or sleepiness, irritability, anxiousness, poor concentration, tension headaches, gastrointestinal symptoms and possible difficulty in socializing.
Everyone needs different amounts of sleep, the avg needed for most:
Adults, 7-9 hours
Children, 9-13 hours
Toddlers and babies, 12-17 hours
Most common causes for sleeplessness, stress, anxiety or depression, noise, a room that can either be too cold or too hot, alcohol, caffeine or nicotine, recreational drugs, jet lag or shift work.
Pro’s ✅ / Con’s✖
✅ getting to bed and waking up at the same time each day
✅ creating a relaxing atmosphere, 1 hour before bed (ex, taking a bath or reading a book)
✅ use relaxation techniques (ex, meditation and massage, anything to relax the muscles)
✅ make sure to sleep in dark and quiet room
✅ exercising regularly each day
✅ making sure your space for sleeping is as comfortable as you need it
✖ smoking, alcohol or caffeine at least 6 hours before bed ✖ eating a big meal late at night
✖ some medications can cause insomnia
✖ exercising at least 4 hours before deciding to go to bed ✖ watching tv or using devices right before bed ✖ napping during the day ✖ driving when you feel sleepy ✖ sleeping in after a bad night sleep (try and stick to your regular sleeping pattern)
Massage Therapy (and Acu)
Adequate sleep is necessary for healthy functioning; Quality sleep is vital to health and wellness.
Quoted from author Anne Williams of Spa Bodywork and Teaching Massage, “Massage helps people spend more time in deep sleep, the restorative stage in which the body barely moves, which reduces the neurotransmitter associated with pain”
The chemistry of sleep is relevant to massage due to the fact that it directly influences the body’s production of serotonin, which is essential for the production of melatonin.
Massage is healthy, drug-free option helping many overcome insomnia by the melatonin inducing properties for the stage of sleep which influences the circadian rhythm, the natural way of boosting serotonin is positive sleep-inducing option.
The mechanism of acupuncture, regulates Yin and Yang to reinforce health and eliminate the pathogen, thus helping or improving sleep.
Insomnia indicates a unique energy imbalance in Chinese medicine, acupuncture helps over time with insomnia with subsequent visits for treatment over the course of a period of time. It induces, calmness and relaxation and sometimes an involuntary release of emotions.
What is insomnia? (n.d.). Retrieved from http://sleepdisorders.sleepfoundation.org/chapter-2-insomnia/what-is-insomnia/
What are the signs and symptoms of insomnia? (2011, December 13). Retrieved from https://www.nhlbi.nih.gov/health/health-topics/topics/inso/signs
Causes of insomnia. (2015, December 9). Retrieved from http://www.nhs.uk/Conditions/Insomnia/Pages/Causes.aspx Insomnia: Everything you need to. (2017. December 7) Retrieved from
Massage Therapy for a better night’s sleep. (2014. May 23) Retrieved from http://www.sleepreviewmag.com/2014/05/massage-therapy-sleep/
Acupuncture for Insomnia, Unblocking your energy flow. (2009. Nov 15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/