Tueykay Talks

Sleep Facts
June 6, 2010

1) Does our body and brain shut down for rest and relaxation during sleep time?

NO. No evidence shows that any major organ in the body, including the brain shuts down during sleep. Some physiological processes actually become more active while you sleep, such as secretions of certain hormones and brain activity related to learning and memory.

2) Do people need less sleep as they get older?

NO. Older people don’t need less sleep, but often get less sleep or find sleep less refreshing. As people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older people are more likely to have medical conditions that disrupt their sleep.

3) Can you make up for lost sleep during the week by sleeping more on weekends?

NO. While this can relieve part of sleep deprivation, it will not completely make up for the lack of sleep. This pattern will not make up for the impaired performance during the week due to fatigue from not sleeping enough. Furthermore, sleeping later on the weekends can affect your biological clock. It can increase difficulty to sleep at the right time on Sunday nights and get up early on Monday mornings.

4) Is worry, the main cause of insomnia?

NO. Although worry or stress can cause a short bout of insomnia, a persistent inability to fall asleep or stay asleep at night can be caused by a number of other factors. Certain medications and sleep disorders can keep you up at night. Other common causes or insomnia are depression, anxiety disorders, asthma or arthritis may have symptoms that become more active at night.

5) Are naps a waste of time?

NO. Naps are not substitutes for a good night’s sleep. They can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. Avoid taking a nap late in the day because it can interfere with your ability to fall asleep at night. Limit naps to 1 hour or less because longer naps make it harder to wake up and get back in the swing of things. Taking frequent naps during the day may indicate a sleep disorder that needs attention.

Source: Top 10 Sleep Myths-Your Guide to Healthy Sleep from National Center on Sleep Disorders Research.

How Does Acupuncture help Insomnia?

Besides improved sleep, those who have used acupuncture treatment have obtained an increased feeling of well-being and feel considerable improvement in their overall health. Acupuncture can regulate Qi which vary with stress levels. Acupuncture can reduce nervous and irritability sensation, lower feelings of anxiety, relieve muscular tension and cramping. People often tighten their jaws, stomach and hunch over when stressed.

Acupuncture treatment for insomnia is often specific according to the needs of an individual.

Nutrition: A diet high in calcium, magnesium, phosphorus, potassium and vitamins B & E is recommended. These nutrients are easily depleted by stress.

Avoid caffeine (coffee, tea, cola, chocolate), tobacco, alcohol and sugar whenever possible.

Avoid foods that contain Tyramine near bedtime. Tyramine increases the release of the brain stimulant, norepinephrine and can increase blood pressure. Food with high content of tyramine include bacon, cheese, chocolate, eggplant, ham, potatoes, sugar, sausage, spinach and tomatoes. If you are prone to headaches or Migraines, it’s also best to avoid these foods.

Lifestyle instructions:

1) If insomnia is related to work or stress, try not to work in the bedroom and remove anything that may remind you of the office. A warm bath or light snack before bedtime may also be helpful.

2) Regular exercise, adequate rest and normal sleep patterns are beneficial for stress reduction. Yoga along with meditation is commonly used together.

3) Practice daily meditation exercises at least twice. It can even be just 5 minutes. However the longer meditation time, the better.

4) Get away from daily routines and do something enjoyable to relieve stress whenever possible. Such as walking your dog or listening to your favourite song.

5) Reduce noise. Noise greater than 65 decibels can cause psychological disturbance, greater than 90 decibels can cause emotional and vegetative consequences and greater than 120 decibels can cause nervous system and hearing damages.