What better place to start than where we are all quarantined. In the home. There are so many aspects of cultivating a strong immune system. While this info is hardly exhaustive, I will offer up some places to start to upgrade your body, home, and overall health.
Today I will be focusing on sleep. I will continue on with other in-home immunity tips in the coming weeks so stay tuned!
Sleep is so important. Which we know because most of us feel like crap if we don’t get enough sleep but sleep can also impact immune and gut health, brain functioning, metabolism, mood etc. This is first on the list because it is the most important and something that most of us skimp on. Whether it is to watch one more show or get more work done, or maybe you have a hard time falling asleep despite your best efforts, staying up too late can really affect overall health and well-being. And then there are many of us who have trouble staying asleep or wake up too early. All of these forms of sleeplessness take their toll. Here are some ideas if this sounds like you.
Sleep hygiene: Go to bed at the same time every night and wake up at the same time every morning. This will reset your internal clock and get you on a rhythm which can be extra helpful when days and dates tend to get muddled while in quarantine. Turn off all devices, maybe even dare to put them in another room while you sleep. Dim the lights in the house after dinner to let your body know it’s about that time. Follow the same bedtime routine every night.
Products: I carry a host of Calm Spirit formulas that are specific to certain patterns of sleep disruption. For example, Tian Wang Bu Xin Dang is a classic Chinese formula that targets restlessness, anxiety, and night sweats. My favorite herb company Evergreen has a line of modern formulas called Calm that I really love that can target generalized stress and anxiety but there is one called Calm ZZZ that is specific to settling the mind and body in preparation for sleep. Something important to note about Chinese herbs that promote sleep is that they are not habit forming. They treat the underlying issue that is preventing you from getting your best sleep.
I also carry Best Rest Formula, a Pure Encapsulations blend of Valerian, GABA, and other herbs to support sleep. I love this company and all of their products are of the highest quality.
Essential oils are also a great natural remedy. Lavender, valerian, and chamomile are just a few of many that have been shown to promote sleep.
Melatonin is the most well-known over-the-counter choice. I find that the lowest dose possible of anything is best and would recommend starting with 1mg and then increase .5-1 mg at a time until you find what works for you. A couple of downsides to consider: it is a naturally occurring hormone in the body and taking it regularly can alter your hormone levels slightly. This is more important for women. It can also leave you feeling a little groggy in the morning. Long-term use is not recommended.
Selenium is found in many foods and can also be taken as a supplement to promote sleep. Wherever possible, increasing your body’s ability to function properly through food is a great choice. Some selenium-rich foods are shellfish, red meat, eggs, liver, garlic, and brazil nuts.
Magnesium (glycinate form is easier on the stomach and more readily absorbed by the body) is a great sleep aid as well. Magnesium is also great for folks with muscle spasms, twitches, cramps etc. I personally love Ancient Minerals (https://www.ancient-minerals.com/product/magnesium-oil/), a company that offers magnesium in versions that can be absorbed into the skin. This skips the digestive tract altogether and allows your body to absorb more of the product. You can also apply it directly to body parts that need it (cramping calves, achey back, shoulders) to get some topical pain relief. It works quickly and effectively. I usually recommend the oil spray, but they also have a lotion and bath salts. Here again, eating foods rich in magnesium is great too. Some options include but are not limited to bananas, spinach, almonds, and avocados.
Exercise: Obviously, exercise is good for your overall health and some of us need more of it. But it is also a great way to expend energy in preparation for rest. Exercising, whether it be in the morning, noon, or night will help the body and brain more efficiently process food and information making it easier for us to rest when the time comes. It also might be helpful for you to do a restorative or yin yoga practice before bed to slow the body down. Remember that exercise is one of the best forms of self-care.
Naps/Meditation: I lump these two together because many of us don’t have time to nap during the day and even if we did, we may not be “good” at napping. Most of us, however, can set aside 15-30 minutes for quiet time and/or mediation. This has been such a game changer for me. I am not a good sleeper and I am not a good napper but in recommitting to my meditation practice, I am able to go to that in-between space and my body feels so much more rested overall because of it. I prefer to meditate while lying in bed so that if I do fall asleep I’m all set.
Less caffeine: It stimulates cortisol production which basically means that coffee contributes to stress. This is on top of the direct relationship between stimulants and lack of sleep. When we receive news that is stressful (ie. pandemic-related information), and we are hopped up on caffeine, we become more stressed out about potential implications and fall more deeply into the fear-based mentality that is all around us.
How does Acupuncture help sleeplessness?
There have been many studies performed to determine the efficacy of acupuncture in treating insomnia. You can find tons of information about it online. Here is one study that looks at several of these studies together. In general, acupuncture restores balance in the body so that it can heal itself. This is true for whatever ails you, insomnia included. Acupuncture can stimulate the release of neurotransmitters in our bodies that help to regulate our emotional and physical responses to stimulus. Here is another study that looks at acupuncture and the release of serotonin. Serotonin plays a role in sleep, mood, memory and more. Whether the cause is an anxious mind, body pain, or hormone imbalances, acupuncture can help so that your body and brain can rest.
In conclusion, there is much to be said about sleep. It is such a cornerstone of health and can be so elusive for many of us. If there is one thing that you can focus more energy on in terms of moving toward a more healthful version of yourself, let it be sleep. I am hoping that we can take this time of quarantined life to slow down a bit and allow our bodies the opportunity to rest.
Iris Martin is a Licensed Acupuncturist in Pasadena, California specializing in pain management and fertility. She loves sharing her passion for natural approaches to health and wellness through her online articles and at her clinic at 501 S. Arroyo Parkway. Call 408-780-0443 to book an appointment.