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Sleep disorders plague millions of Americans and can be attributed to a variety of causes. Perhaps the main cause of insomnia and restless sleep is the whirlwind pace that most modern people live with day in and day out. Our society emphasizes ‘doing’ much more than ‘being’. From the perspective of acupuncture, the yin aspect of life is quite depleted for the average modern American. In case you have never heard of yin and yang, these are the polar forces that are reflected in everything in the natural world. Yin is related to stillness, tranquility, and contemplation. Yang is related to movement, accomplishment, and function. We need yin and yang to be in balance within ourselves in order to experience true health and wellbeing. When we are yin deficient, we easily become restless, irritable, and excessively busy. Our ability to rest and restore is compromised, as we never seem to get a break from the constant activity in our minds and our lives.

This is one of the main dilemmas that we face in terms of experiencing deep states of continuous sleep. We have forgotten how to turn our minds off due to the frantic speed of everything around us and we have become yin deficient. The common word is stress, but there is a lot more to this picture than is implied. Another way to look at this is that the sympathetic nervous system is on overdrive. We are stuck in fight or flight mode, as we are trying to keep up with our hectic schedules and myriad responsibilities. We have excessive amounts of cortisol and adrenaline in our systems, which keep us feeling amped up and unable to rest. With the pattern of yin deficiency and a hyperactive sympathetic nervous system, we often feel too warm, excessively thirsty, dried out, and anxious. This pattern is extremely common in menopausal women. Due to the fact that we are in fight or flight, we sometimes can’t tell if we are tired. We often feel wired or manic. Yet other times a deep-seated exhaustion is felt that penetrates into our bones.

There are many other factors that contribute to insomnia, but this is the primary issue that many people are facing. Other potential inputs are nutritional imbalances, suppressed emotions, relationship troubles, hormonal imbalances, and energetic imbalances. Let’s take a look at a few of the top natural treatment options for insomnia:

Acupuncture
All of the major organs of the body are related to specific kinds of insomnia. For instance, there is a liver/gall bladder insomnia in which one is kept awake strategizing, planning and scheduling their lives at night. This person often can’t turn their minds off unless they read or watch TV before bed. Likewise, there are kidney, heart, lung and spleen forms of insomnia that all have specific manifestations. Acupuncture is an excellent treatment option for insomnia, regardless of its etiology. For chronic insomnia, I generally recommend receiving acupuncture once a week for 4-6 weeks, then we can assess for progress. Acupuncture helps to restore balance to the central nervous system and harmonize Qi, the functional energy that underlies our general state of health. Qi can either become stagnant, meaning that too much energy is locked up in a certain area or organ, or it can become deficient, meaning that there is not enough energy in an area or organ. Either pattern can cause insomnia and both are treatable with acupuncture.

Herbs
There are many Chinese and Western herbs that can be very helpful for insomnia. Chinese herbs are typically used in combination to create formulas that treat specific patterns of disharmony. Western herbs are frequently used on their own. The great thing about the herbs listed here is that they don’t cause the drowsiness and disorientation that many of the Western sedative drugs do.

Valerian
Has mild sedative properties that help to relax the nervous system and calm the mind.

Chamomile
Has a mild tranquilizing and calming effect that soothes all major systems of the body.

Kava
A highly prized medicinal that is used to alleviate anxiety and induce deeper sleeping patterns.

Gui pi tang
A Chinese formula that nourishes the heart and spleen, for insomnia with low energy, nightmares, anxiety, depression, and possibly night sweats.

Tian wan bu xin dan
A Chinese formula that balances the relationship between the heart and kidneys, for symptoms such as insomnia, low back pain, anxiety, feeling of heat, thirst, and night sweats.

Suan zao ren tang
Chinese formula that nourishes the heart and liver, for insomnia irritability.

An mian pian
A Chinese formula translated as peaceful sleep, for insomnia due to heart blood deficiency.

Meditation and Deep breathing
Meditation is a deeply restorative practice and can replicate many of the benefits of sleep. In fact, meditation is often considered to be even more beneficial because it can lead to a state of non-thought, which is said by many spiritual traditions to be the deepest state of relaxation and healing possible for human beings. In sleep, our minds are still processing and dreaming. Spend 15 minutes before bed meditating and it will quite likely allow you to fall asleep faster and to sleep more peacefully. If you need help in learning how to meditate, refer to my CD, Meditation, Mindfulness Practice for Beginners

Yoga
Practiced for many centuries throughout the Eastern world, yoga has finally made its way to the West with unprecedented popularity. There are many different styles of yoga; I encourage you to experiment until you find a style that meets your needs. I recommend doing 15-20 minutes of restorative poses (child pose, shoulder stand, plow pose, corpse pose, standing forward bend, etc.) before bed. Combine this with your sitting meditation practice and you will take a significant step toward healing your nervous system.

Nutrition

Caffeine
One of the obvious substances in terms of its effect on insomnia is caffeine. If you are drinking coffee, I recommend either cutting it out altogether for a period of time or switching to green tea. Coffee tends to irritate the nervous system, colon, and liver. It is very heating and stimulating and can be a major obstacle in healing insomnia. Green tea, on the other hand, is soothing to the gut and nervous system. It is cooling in nature and is loaded with antioxidants. While it does have some caffeine, it is still a much better choice than coffee.

Sugar
Another culprit in sleep disturbance is refined sugar. Regularly eating sugar causes increasing problems with the regulation of insulin and glucose, which will lead to hypoglycemia and possibly pre-diabetic symptoms. It has been clinically proven that blood sugar has a profound impact on the health of the nervous system. In order to keep blood sugar balanced, white sugar should be avoided or, at the very least, should be coupled with adequate protein intake. Sugar also causes inflammation in the body, which can adversely affect our ability to relax, rest and restore.

Alcohol
While some people claim that alcohol helps them sleep better, if you have chronic insomnia and drink regularly, it is certainly worth giving it up for a period of several weeks and see if your sleep improves. Alcohol also has an adverse effect on blood sugar and can easily irritate the liver, heart, and nervous system. Many people are sensitive to alcohol but haven’t identified it as a problem.

The ideal diet
Simply put, the best thing you can do to heal nutritionally from most chronic health conditions, including insomnia, is to eat an organic whole foods diet that is rich in antioxidants, essential fatty acids, and fiber and to minimize processed foods, sugars, and refined carbohydrates.

Nutritional Supplements

Melatonin
Has been proven to help people fall asleep, still controversial as to whether it helps with staying asleep.

Fish oil
ssential fatty acids have numerous health benefits. They are often used in the treatment of emotional and mental imbalances. As such, they tend to compliment other treatments that are being used for insomnia.

5HTP
A precursor to serotonin, 5HTP is used for anxiety, depression, carbohydrate cravings and insomnia.

I should reiterate that it is extremely rare that any of these natural options cause the side effects seen in Western sedatives such as drowsiness, moodiness, or dream disturbed sleep. I commonly notice that the patient’s overall health improves while using one or more of these protocols. Insomnia is quite treatable using this combination of therapies. In particular, I would highly recommend acupuncture is you have never tried it before. It should also be noted that there is a wide disparity in the quality of nutritional products available to the consumer. I only use pharmaceutical grade products that have performed thorough clinical testing on their products. It is definitely worth it to pay more for higher quality products and to be diagnosed by a qualified healthcare professional in order to achieve maximum benefit.

Acupuncture and Chinese medicine have enjoyed a long and successful history of treating a wide variety of headache patterns. Migraine headaches currently affect around 5 million Americans. The cause of migraines eludes many of its sufferers. Certain foods have been identified as triggers. Stress, anxiety, and hormonal imbalances have also been found to play a role. Many people with migraines feel hopeless, as they have tried conventional medications such as imitrex without good effect.

In Chinese medicine, migraines have a few different causes. The number one pattern underlying migraines is liver qi stagnation. This means that the functional energy of the liver becomes stuck and hyperactive. This is usually due to pent up anger or a chronic inability to express one’s emotions. Liver related headaches tend to run along the temples, as the gall bladder meridian, which is closely connected with the liver, travels through this area.

Another cause of migraine headaches is kidney deficiency which is synonymous with adrenal fatigue. This pattern is due to overwork, excessive will power, and the misuse of one’s ambition. When this is the predominant pattern, one will experience migraines when they are resting. They work hard all week and run on adrenaline, then collapse on the weekend and get a migraine. The bladder meridian, which is closely associated with the kidney meridian, runs along the nape of the neck. This is the primary origin of headaches due to a kidney deficient pattern.

Acupuncture is certainly worth pursuing as a powerful treatment option for migraines. The typical course of treatment in my practice is once a week for 6-8 visits, at which time we will assess where to go from there. Acupuncture is usually a deeply relaxing experience that optimizes one’s overall level of health. It has no side effects.

Chinese herbs are typically used in conjunction with acupuncture. The following herbal formulas can be considered in the treatment of migraines:

• xiao yao wan: for migraines that occur around the menstrual cycle. This is the best formula for regulating the liver and underlying hormonal imbalances in women.
• cnidium 9: This is a formula by 7 Forests that utilizes a variety of blood vitalizing herbs that have been clinically proven to be effective in the treatment of headaches.
• Head Q: This is a formula by Health Concerns that provides strong analgesic, anti-inflammatory and anti-spasmodic effects in the treatment of migraines.
• Ge gen tang: This formula is typically used for neck tension and headache at the onset of a cold. It can also be used for chronic neck tension and occipital headaches.

OTHER TREATMENT OPTIONS

For most migraine sufferers, reducing stress plays a crucial role in healing this condition. Yoga and meditation can be incredibly helpful practices in this regard. These practices help to restore circulation through movement, awareness, and deep breathing. Many people with chronic pain have been able to heal their symptoms using these techniques alone.

Basic dietary considerations:

• Give up caffeine and alcohol for 2 months and look for improvement in symptoms
• Drink 8 glasses of filtered water daily. Dehydration plays an integral role in many headache patterns
• Avoid inflammatory foods: sugars, refined carbs
• Eat plenty of organic fruits and vegetables
• Eliminate high trigger foods such as chocolate, avocado, coffee, and peanuts for a period of time

With the right combination of treatments and a strong commitment to improved health, most patients respond very well to the Chinese medical treatment of migraines.

Neck pain is one of the most common reasons for doctor visits. It is estimated that approximately Million people currently suffer with chronic neck pain. Acupuncture is one of the most widely used treatment options for neck pain, as it has a proven history of effectively treating this condition.

In Acupuncture theory, pain is said to be caused by the stagnation of either Qi (energy or life force) or blood in the body. When energy gets stuck, pain results. Pain that is due to qi stagnation tends to be rather mild or achy in nature, whereas pain due to blood stagnation is more severe, sharp, fixed, or stabbing. Acupuncture is often effective in either case, as it has the unique ability to regulate the circulation of Qi and restore blood flow through painful areas.

Acupuncture works by regulating the flow of Qi in meridians, which can be seen as networks that distribute Qi through the body. The meridians correspond to the major organs of the body. The bladder meridian runs along the nape of the neck and is, therefore, primarily implicated in the treatment of neck pain. The energetic of the bladder meridian relate to fear, anxiety, ambition, will power, and urgency. Therefore, many people with neck pain also have deeper layers of fear that need to be released, either from whiplash as occurs in a car accident, or in relating to the daily life circumstances of work, money, and survival. The Qi tends to get stuck around the point Bladder 10 at the nape of the neck, which is a central point for clearing fear and anxiety.

Acupuncture should be a relaxing, gentle treatment approach, even if the painful area is being stimulated. There are occasions where the neck won’t be touched at all, as the treatment will be more effective by stimulating distal points that correspond to the imbalanced meridian.

While acupuncture is an excellent treatment option for all kinds of neck pain, Chinese herbs are used frequently as well. The following formulas are used regularly for this purpose:

• Neck Formula by Plum Flower: This formula has been found to be 92% effective in Chinese hospitals for treating all kinds of neck pain.
• Ease Plus by Health Concerns: Helps with neck and upper back tension due to excessive stress and worry
• Ge gen tang: Often used for neck pain due to the onset of a cold, but has been applied for many types of chronic neck pain as well. This formula has also been found to be useful for helping chiropractic adjustments hold for longer periods of time.

Regular yoga practice is also of great benefit for most kinds of chronic neck pain. The following poses all have a direct action on creating space between the cervical discs and relieving muscle tension through the upper back into the occipital region:

• standing forward bend
• downward facing dog
• bridge
• plow
• shoulder stand
• fish

Meditation and deep breathing exercises can also be helpful, as most people with chronic neck and upper back pain tend to breathe quite superficially. Training yourself to breathe more deeply oxygenates the muscle tissue and provides an internal massage for the deepest layers of your musculature. To learn mindfulness meditation, go to http://www.mindfulnesscd.net

Most of my patients with chronic neck pain commit to acupuncture once a week for 4-6 visits, at which time we reassess for progress. Most patients find that they feel much better after each treatment, not only in relation to the neck pain, but in their overall sense of health and well being.

Optimal health. We all want to have it, but very few of us are anywhere close to achieving it. This is because, unfortunately, health is not a high priority for most of us. Even more so, most of us don’t even know how to define optimal health. Our medical model teaches us that health is the absence of disease. I can guarantee you that health is much more than this. There are millions of people who don’t have a diagnosable disease, but are still in poor or mediocre health.

Interestingly, there are also many people who do have a disease but are in good to excellent health. How could this be? Because I define health in a much different way than our medical model does. I define health as the absence of addiction, not disease. Health is about living spontaneously. In Chinese medicine, the character ziran symbolizes both health and spontaneity.

Now, this may seem strange to you. But think about it. People who are free of harmful habits and addictions generally exude peace and contentment. I am referring to both inner and outer habits here. For instance, coffee, sex, gambling, food, cocaine, etc. are external habits. Inner habits include belief systems and perceptions that are habitual, rote, and stuck. We get lost in what we think we know about ourselves and our lives. To achieve optimal health, we must be free of addictions of all kinds. The daily habits are what get us in trouble.

We can see here that optimal health has a strong spiritual component, as it is largely based on seeing through limiting thoughts and beliefs and living with a fresh perspective every day. The byproduct of a spiritually, emotionally and physically balanced life is tremendous energy and vitality and a heightened experience of general wellness. If this is one end of the spectrum and death is at the other, I would argue that most of us are somewhere in the middle. We may not have a ‘disease’, but we don’t feel that great either. We may have chronic pain, stress, emotional ups and downs, fatigue, etc.

Sometimes we wonder if there really is something wrong with us. Symptoms such as these show us that the wind is blowing in the wrong direction, especially if there is a family history of degenerative illness or cardiovascular disease. If we look at the following statistics, it is obvious that, as a society, we have a ways to go before most of us are optimally healthy. ,li>16 million people in USA have diabetes

• Over 30% of America obese, 4 million Americans carry over 300 pounds
• We each have a 1 in 3 lifetime risk of getting some form of cancer
• 23 million Americans have some kind of heart disease (1 in 12), 44 million have arthritis (1 in 6)
• 38 million have anxiety and depression
• 5 million have Alzheimers

The following five foundations of optimal health have become apparent to me after working with such a diverse array of people and health concerns. These five foundations have spiritual, emotional, and physical connotations, each of which is an integral part of healing. Each of these must be met with this quality of spontaneity that optimal health depends upon.

Mindfulness, Passion, and Purpose
For most of us, embarking on the path to optimal health will entail making some lifestyle changes that are conducive to this pursuit. To do this authentically, we have to start with a healthy psychological orientation toward making changes. This means that we initiate our healing without using will power. Instead, we use mindfulness, passion, and purpose to guide us through change. We identify with the deepest part of ourselves that is already complete and we set an unwavering intention to allow this to surface as we embark on healthy living. We are not making changes out of guilt or ‘should’. This will always backfire because will power comes in limited supply. Contrarily, we have a burning desire to discover who we are and to fulfill our potential. Our health is crucial to and inseparable from this process. This is the most important foundation because it is crucial for the success of any of these other foundations.

Nutrition
Ok, now that we have identified what we are seeking out to do, we need to eat a certain way to be healthy. Food is an extremely important influence in our mood, attitude, energy level, and how comfortable we feel in our skin. The key is to strip away what you have been taught about food through your upbringing, the media, or what you see around you. Food is either poison or medicine and we have to start working w/ it medicinally if we wish to use it as a gateway to optimal health. Eating an organic whole foods diet is a wonderful first step to take in this regard.

Exercise
We have all heard that it is essential to exercise regularly, but so many of us haven’t made a commitment to it. This is because exercise feels like a burden, it is uncomfortable and we have to use will power to do it. Sometimes we use exercise to beat ourselves up, or we exercise out of guilt. And for some of us, it just isn’t on our radar screen at all. Exercise can only be done long-term if it is enjoyable.

Sleep
Most of us need 7-9 hours of sleep per night to get the rest we need for our busy lives. When we are living with mindfulness, passion, and purpose, we can get away with much less sleep, perhaps even 4-5 hours per night. If you suffer from insomnia or restless sleep, then healing this one of the first priorities for your health. We need time to rest and restore, or else our waking hours will be compromised.

Chinese medicine
So, how does alternative medicine fit into achieving optimal health? Well, I think it plays a big role even if we aren’t suffering with explicit health problems. In China, acupuncture is considered to be a primary part of the average person’s lifestyle. It keeps the internal workings of the body balanced and often improves one’s mental well being as well. The truth is that, unless you are already optimally healthy, acupuncture and herbs can take you very far in that direction. Other forms of medicine such as Ayurveda can also be included in this category, as can the skillful application of drugs and surgery in Western medicine.

In order to initiate the lifestyle choices that reflect a high degree of wellness, it is important that you take action NOW. We are incredibly clever when it comes to putting off things of this nature. We convince ourselves that it’s simply not a good time to even think about this. Each of us has a passion for self-care and optimal living that is buried within us. How are you going to find it in this moment? Perhaps the first step is making a personal commitment to live in accordance with health and balance rather than stress, drama, and denial. Yes, it’s easier said than done, but it certainly can be done. The choice is yours.

In my private practice, PMS and dysmenorrhea (menstrual cramps) are certainly common reasons for seeking treatment with acupuncture with herbs, as these holistic methods tend to be very effective and safe options for most women. Chinese medicine and acupuncture have enjoyed a rich history in treating gynecological issues. Even today, many women turn to this style of treatment for numerous female health concerns. PMS and cramping usually respond very well to treatment. The key is to give it sufficient time before discerning if it is working for you. My experience has been that women younger than 25 typically respond very quickly to acupuncture and herbs, while women in their 30’s and 40’s may need to be a bit more patient. This is because the time frame of progress is usually based on how long one’s symptoms have been present. The longer they have been there, the longer treatment tends to take. Even in worst case scenarios (long-term and severe symptoms), I still expect that the woman’s overall health should improve greatly within 2 months of weekly treatment.

Both PMS and cramping are generally attributed to an underlying liver imbalance that is based on qi (energy) and blood stagnation. The liver is responsible for balanced circulation throughout the body; cramping pain and PMS are signs that the blood has congealed and qi has become stuck. The primary cause of liver qi and blood stagnation is emotional in nature and is specifically related to the suppression of anger and frustration. When you feel stuck in your life and your creative resources are thwarted, the natural byproducts are anger and frustration. The continued attachment to these emotions makes us feel stuck on all levels. Thus, the body will mirror to us this stagnation by impairing the circulation of qi and blood through the liver meridian. This, in turn, causes pain, mood swings, and further emotional upset.

Liver blood stagnation that causes cramping can also be caused by abuse at the onset of menses. Whether it is sexual, physical, or verbal abuse, such external reinforcements can easily cause our blood circulation to shut down as a protective mechanism against the injurious circumstance. In my practice, many women with severe and prolonged cramping have confided in me that they were once abused. When I tell them that their menstrual imbalances are probably related to this, many of them intuitively recognize this as true, which is the first step in initiating the healing process.

Many women have resigned themselves to simply putting up with these uncomfortable symptoms every month. They simply think that this is normal and that there is no treatment available for it. When I tell women that acupuncture and herbs work very well, many do not believe me until they start to see miraculous changes in their cycles. They no longer feel like the world is ending and they are no longer doubled over in pain for 3 days; How could this be? Well, this is actually one of the easier conditions to treat since acupuncture excels at moving stuck qi and blood. Needles disperse energy and promote circulation. That is their primary function. By harmonizing the flow of qi in the liver meridian, order is restored the woman’s body and mind. Along with acupuncture, here are a few herbs and supplements that I recommend. It is always best to pursue natural treatments under the guidance of a skilled practitioner. With that said, consider the following:

Chinese Herbs

• Xiao Yao Wan: Also called Free and Easy Wanderer, this is the quintessential gynecological formula in Chinese herbal medicine and one of the most popular herbal formulas throughout history. This formula combines a variety of herbs that regulate liver qi and strengthen the spleen. Therefore, it is good for PMS, mild to moderate cramping, mood swings, fatigue, and bloating during menses.
• Jia Wei Xiao Yao Wan: This is Free and Easy Wanderer Plus, which adds to heat-clearing herbs to the original formula. This makes it suitable for more severe symptoms of irritability, headaches, cramping, and possibly elevated body temperature.
• Shao Fu Zhu Yu Tang: This formula promotes the circulation of liver blood and warms the lower abdominal organs, which makes it suitable for more severe cramping that is alleviated by the application of heat.
• Crampbark Plus: This is a formula by Health Concerns that combines a variety of blood moving herbs for menstrual cramps and irregularity.
• Women’s Chamber: This is a variation of a Chinese herbal formula called gui zhi fu ling wan that is used for fibroids, cysts, endometriosis, and cramping. This formula moves liver blood, warms the uterus, and dissipates phlegm accumulations (cysts and fibroids).

Nutritional Supplements

• Krill Oil: This is an essential fatty acid complex that is rich in phospholipids which makes it ideal for female health. If krill oil isn’t available or is too expensive, take a standard fish oil, starting at 3,000mg daily. Essential fatty acids are excellent for stabilizing the mood, reducing inflammation and pain, and aiding in the regulation of estrogen and progesterone (especially krill oil).
• Phosphatidyl Choline: This is a phospholipid that has been shown to help in balancing estrogen and progesterone. It has a positive effect of PMS and cramping.
• Antioxidant Complex: Taking a high quality antioxidant ensures that you are getting adequate vitamins and mineral for healthy blood and hormonal balance. Vitamins B12 and folic acid are commonly deficient in women and can lead to blood imbalances from the perspective of Chinese medicine.
• 5 htp: This is a natural precursor to serotonin that is helpful for stabilizing moods and reducing cravings. It is also useful for fatigue and poor sleep.
• Calcium: 1000-1336 mg/day has been proven to improve mood and reduce water retention.
• Magnesium: deficiency is strongly implicated as a causative factor in PMS (use 360mg 3x/day)
• Vitamin E: 100-400 IU/day has been clinically shown to reduce PMS symptoms
• Vitamin B6: promotes healthy levels of neurotransmitters and endorphins for emotional stability

Nutritional Recommendations

Nutritional therapy can go a long way toward healing PMS and cramping. The standard American diet is certainly enough to create a host of problems for female health, including hormonal imbalances, various side effects of holding excess weight, low serotonin levels, and poor metabolism. Here are a few basic tips to consider if you want to use food to heal yourself:

• Avoid refined sugar: Refined products in general should be avoided in order to heal PMS and cramping. Sugar in particular is harmful for all systems of the body.
• Switch to eating an organic whole foods diet: Eating organic means that the food is free from added hormones and other synthetic agents. This one step should profoundly benefit your health.
• Drink a lot of water.
• Avoid coffee: Coffee is one of the main inputs into fibrocystic conditions. It is an irritant to the colon and liver and can cause blood stagnation over time. Switch to green tea if you need the caffeine.

Lastly, make sure you get plenty of exercise. This is an important consideration for healing ourselves in general. Try to get at least 20 minutes a day, 5 days a week. Find ways to manage your stress level. Yoga and meditation are incredibly helpful for this purpose (along with many others). Hopefully after reading this brief article, you feel more encouraged that there are steps you can take for PMS and cramping that you might not have known about. Don’t forget, it is common that natural therapies take time, as they have a cumulative effect over a few weeks. Be consistent and accurate in your treatment (which is difficult without some professional guidance) and you should make vast improvements.