Sleep is essential not just for day-to-day alertness and energy, but for long-term health of the brain and body as well. Short-term lack of sleep often causes daytime sleepiness and fatigue, slowed thinking and reaction times, poor memory and attention span, fatigue, more volatile moods with feelings of stress, anxiety, sadness, and irritability. For people who are driving or operating machinery this can be quite dangerous. For people that need to concentrate at work or school, lack of sleep can dramatically reduce productivity and performance.

The body goes into repair mode during deep sleep. The cells clean out waste and repair damage, the liver and kidneys catch up on their detoxification processes, and the digestive system performs several sweeping waves that move bacteria and food residue down the tube. The brain and nervous system also perform these intense clean out and repair activities during deep sleep. During sleep your blood pressure goes down, giving the cardiovascular system a break from its daytime high-pressure state.

We know a lot about the health benefits of sleep, the health risks of not sleeping, the amount of sleep we need, and the amount of sleep Americans are not getting. What we don’t understand well is how sleep actually works. We really don’t know what flips the switch that takes us from conscious to unconscious. We do know certain things that prevent this transition, including stress, anxiety, pain, apnea, allergies or other issues that limit our airway, blood sugar, full spectrum or blue light exposure, high EMF exposure, chronic or acute inflammation, and hormone imbalances (just to name a few).
 

How much sleep do I need?

Babies need 12-17 hours
Children need 10-14 hours
Teens need 8-10 hours
Adults need 7-9 hours
 

Insomnia and sleep deprivation

In the U.S., 70% of adults report insufficient sleep at least one night per month, and 11% report insufficient sleep every night. The CDC estimates that as many as one in three adults don’t get enough sleep. Recent studies have shown that Americans got even less sleep during the pandemic, despite being stuck at home.

There are two main categories of inadequate sleep, or sleep deficiency: insomnia and sleep deprivation.

While there is considerable overlap between these, the root causes are different. Sleep deprivation is defined as inadequate time allocated for sleep either due to obligations or lifestyle choices. Insomnia is the inability to sleep despite having enough time set aside for sleep.

Long-term lack of sleep has been associated with hypertension, heart attack, stroke, obesity, diabetes, depression, anxiety, decreased brain function, memory loss, dementia, weakened immune system, hormone imbalance, and lower fertility rates.
 

What can I do to get more sleep?

Sleep hygiene is essential whether your lack of sleep is caused by schedule or insomnia. Creating rituals for winding down and doing them at the same time every day makes a huge difference in resetting your circadian clock. Some good sleep hygiene habits include:

• Making sure you eat your last meal by 7pm
• Lowering the lights and using blue light filters after sunset
• Having a relaxing bath, or cup of herbal tea an hour before bed
• Getting in bed at the same time (and before 11pm) every night
• Turning off all screens by 9pm or 10pm and having a strict no-screen rule in the bedroom
• Moving electronics out of the bedroom
• Assuring a cool, allergen-free environment for sleeping
• Getting up at the same time (before 8am) every morning and going outside for a short walk

Blue light and melatonin

Our body naturally produces melatonin in response to darkness and naturally eliminates melatonin when exposed to light. One of the most important aspects of sleep hygiene is eliminating full-spectrum, bright, and blue lights after sunset and making sure that we are exposed to bright light first thing in the morning. This “light pulsing” is critical to resetting our circadian rhythm and letting our body know when it is supposed to be sleeping and when it is supposed to be awake.
 

Managing stress, anxiety, and cortisol

Both cortisol and adrenaline are involved in the experience of “fight or flight” we experience during times of stress. Stress and anxiety can be short-term responses to stressful life events, or they can become chronic neuro-hormonal patterns that need to be unwound. High nighttime cortisol can also be triggered by unstable blood sugar.
Herbs like Valerian, Kava, and Passionflower (read more about Passionflower here!) can increase our natural production of the relaxing neurotransmitter GABA. Herbs like these are often the focus of products that can help you fall asleep.

GABA is a neurotransmitter that acts as the “off switch” for our nervous system. For many people, taking GABA directly can be very calming, helping to still the mind, relax muscles, and even reduce mild nerve pain. GABA products I like to recommend are Zen by Allergy Research Group, GABA Calm by Source Naturals, PharmaGABA by Natural Factors. There are also herbal combinations that are calming and can help with the natural release of GABA, like Best Rest by Pure Encapsulations, Deep Sleep by Herbs, Etc., and Sound Sleep by Gaia.

Herbs like Ashwagandha, Holy Basil, Ziziphus (Suan Zao Ren), and Magnolia can all help reduce excessive cortisol levels. These herbs are often the focus of products that can help you stay asleep, like Integrative Therapeutics’ Cortisol Manager, Cortisol Calm by Pure Encapsulations, and SleepThru by Gaia. Seriphos can also help your body eliminate excess cortisol more quickly.

Magnesium (especially glycinate, malate, or taurate forms) is a key cofactor in making many of our relaxing neurotransmitters. It also supports the breaking down of stress chemicals, and helps our muscles relax.

5HTP supplements are excellent for people that struggle with “thought loops.” If you can’t stop making lists, or going over the same memories or worries over and over, then you may be low in serotonin. *If you are taking a medication that affects serotonin levels, you should not take this supplement without medical supervision.
 

Managing pain

Pain is often overlooked as a cause of insomnia and sleep deprivation. Whenever possible, identifying and addressing the cause of the pain is ideal. Bodywork, acupuncture, and chiropractic therapies can help with many musculoskeletal and structural issues. If aching and pain are everywhere, there may be a more systemic issue such as food reactions, mold exposure, or stealth infections.

There are three categories of supplements that help reduce systemic inflammation.
1. Omega-3 oils.
2. Herbs such as Turmeric, Boswellia, White Willow, Ginger, Corydalis. Zyflamend by New Chapter is a great herbal combination for pain, as is Curaphen by EuroMedica.
3. Enzymes such as Bromelain, Protease, Papain, Serrapeptase, Nattokinase
 

CBD for sleep

CBD has activity at a unique receptor that addresses both anxiety and pain. Genetics play a big role in how well CBD works to address these. Some lucky people have genes that break down CBD very slowly so it has a big impact on stress, anxiety, and inflammation/pain sensation. Others break down CBD quickly and do not get such dramatic effects.

Peoples Rx carries a wide variety of products that combine the benefits of CBD with various herbs and nutrients to reduce pain, calm stress, reduce anxiety, and improve sleep. Some of my favorite sleep-specific CBD products are Charlotte’s Web Sleep CBD Gummies, HempFusion Sleep Support, Gaia Hemp & Herbs Sleep.

 
Before starting a new routine (such as with the upcoming school year), it’s important to nail down a solid sleep schedule. Try out some of these tips and products, and let us know if you’re catching more ZZZs than usual! Peoples Rx has a wide variety of combination products that can help with calming and falling asleep, as well as supplements that help you stay asleep. As always, come to your nearest Peoples Rx and our knowledgeable and helpful wellness staff would love to help find the products that are right for your problems.

 
Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
Consult your healthcare practitioner before changing your medicine regimen in any way.
 
 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Passionflower / Passiflora incarnata

It’s hard not to be captivated by the generous display of the striking purple flowers that the Passion vine offers us. Attracting a multitude of butterflies and pollinators, Passionflower is a persistent fruit-bearing vine that can quickly take over. Also known as Maypop, Passionflower boasts over 500 different varieties and colors usually found in tropical and semi-tropical climates across the globe. Texas has its own native varieties of Passionflower, but the deep purple Passiflora incarnata is considered the ‘official’ variety most often used in herbal medicine for sleep and stress support.

Passionflower has food and medicinal roots amongst many Native American tribes in the Southeastern U.S. as well as with many Indigenous cultures of Central and South America. It is said that the Passionflower was one of the first plants identified by Spanish settlers arriving in Florida in the early 16th century who noted that the flowers were a symbolic reflection of the Passion of Christ, from which Passionflower gets its name. After its discovery it was brought back to Europe where it became widely cultivated and a staple amongst folk herbalists and naturopaths in Western herbalism.

If you deal with sleep issues, Passionflower may become your new best friend! In herbal medicine today, Passionflower is used as a nervine, sedative, and as an antispasmodic. One of the most popular uses for Passionflower is its ability to promote restful sleep, especially in cases of insomnia due to circular thinking. It works directly on the central nervous system and has been shown to help increase GABA in the brain. It is often combined with other sleep-promoting herbs such as Valerian, Hops, and Chamomile. Some clinical studies comparing pharmaceuticals to Passionflower blended with other sedative herbs have found it to be as effective, making it a safe alternative. It is also effective in menopausal insomnia, and works well when paired with Motherwort.

In addition to sleep, Passionflower is often relied upon to help calm and soothe which makes it useful in cases of generalized stress. It can be useful in cases of mild hypertension, and is also often used for muscle spasms and nerve pain.

Passionflower is safe for everyone, and you will see it often in formulas for children and even pets! Peoples Rx has a number of supplements to offer that include Passionflower. We carry the single extract tincture by Gaia Herbs, or combined with CBD in a blend by Herb Pharm. It is part of many sleep formulas such as Pure Encapsulation’s Best Rest formula, Wishgarden’s Sleepy Nights, as well as many others! Stop in and have a chat about Passionflower with any of our knowledgeable Wellness Specialists!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Staying home during a global pandemic is a great time to work on boosting your immune system, if you weren’t already! While having a strong immune system is indeed important during something like the current COVID-19 pandemic, it’s actually significant all the time. At any age, year-round, no matter your health status.

How To Boost Your Immune System Now

Of course there are tons of supplements and vitamins out there that can help with immunity (we’ll touch on that below), but there are other ways to work on your immune system that involve the things you already do every day to be and stay healthy.

Get up and exercise
Getting a daily dose of exercise is obviously good for your overall health, but did you know it can better your immune system too? The lymphatic system, an off-shoot of your veins, is the highway for your immune cells. The best way to get blood and lymph pumping is to exercise. This helps get immune cells where they need to go and helps relieve stagnation in inflamed tissue. In early stages of infection, any movement actually stimulates the immune system.

And we don’t mean you have to train for a marathon or become a powerlifter, either. If your gym is closed or you’re not the gym type, just focus on moving your body and raising your heart rate. Take a brisk neighborhood walk with the family and/or dog, have a living room dance party, search Youtube for bodyweight workout plans, do yoga! Set up a home “gym” with canned food, milk jugs filled with water, and that jump rope you once upon a time stashed in the junk closet.

Focus on nutrition
Ah yes, eating “clean.” The thing so many of us strive to do day in and day out. What many people don’t realize is how important diet is to the immune system. Poor nutrition creates inflammation that weakens the immune system, congests the liver, and potentially feeds pathogens. Gluten, dairy, and sugar are the opposite of superfoods. Gluten and dairy are two of the most common inflammatory foods, creating mucous, inflammation, and tissue damage when ingested.

Get some sleep
We all know that the standard eight hours every night is best, but it’s especially necessary to build and keep a strong immune system. When you get into a deep sleep, your body secretes growth hormone, something that helped you grow from childhood. As an adult, growth hormone repairs tissue. You cannot properly heal from injury or inflammation if you don’t sleep.

Quit those bad habits
We know a lot of people have traded smoking for vaping in the last few years, but it’s not any better for our overall health. And even though you often hear that a little nightly red wine is good for heart health, it’s important to remember that any alcohol isn’t great for the body. Alcohol, in any way, shape, or form is toxic to the liver, digestive system, pancreas, and kidneys. These are also main immune and detox organs that need support during infections.

When supplements can help
As hard as we work to be as healthy as possible, sometimes you need a little supplementation help, and that’s ok! Three basic supplements for the immune system are Vitamin C, Vitamin D, and Zinc. Upper respiratory viral infections have a classic history with Vitamin C. Even 2,000-5,000 mg per day has been shown to shorten the duration of upper respiratory infections. Vitamin D is an immune supporter, and even people with adequate sun exposure can have low-levels of vitamin D. 2,000-5,000 IUs is a helpful, non-toxic dose to support your body during infections. Zinc is an immune activator that also inhibits the spread of bacteria and viruses. Peoples Rx has a wide array of these basic supplements, as well as specialized formulas for your specific needs.
 
While doing all of these simultaneously are the best case scenario for your body and immune system, know that every little bit helps. Just like maintaining a healthy weight, cutting out a specific food group or habit, and sticking to an exercise routine, building a strong immune system is an ongoing, lifelong journey!

If you feel like you could use some immune support, our practitioners at Peoples Wellness Center and other Peoples Rx locations are currently scheduling virtual, discounted mini-consults focusing on the immune system. Schedule your telehealth appointment today by calling 512-219-8600.
 
 
Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Ashwagandha / Withania somnifera

Ashwagandha is one of the most popular herbs used today to help combat stress and fatigue. Known as an adaptogenic herb, meaning that it’s used to strengthen immunity and reduce both mental and physical stress, its use dates back 3000-4000 years in India, coming from the Ayurvedic tradition where it was commonly used as a rejuvenative tonic.

With our busy modern lifestyles, Ashwagandha can help restore energy levels by nourishing and strengthening nervous, adrenal, thyroid, and immune function. It also helps regulate sleep cycles, making it one of our more calming adaptogens.

We hear from customers often that Ashwagandha helped them in a number of ways, but we really love it because it helps people adapt to life’s daily stressors, making it an herb so well-suited for today’s fast-paced world.

In the wellness section of Peoples Rx, we offer a number of Ashwagandha products that have been vetted by our knowledgable staff. Next time you’re in, ask a wellness specialist for help choosing the right one for you!

Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

According to the National Institutes of Health, 30% of the population experiences some type of sleep disruption. A 2005 poll by the National Sleep Foundation found that over 50% of people complained of at least one symptom of insomnia a few nights per week within a one-year period. Although the most common symptoms of insomnia are difficulty falling asleep or staying asleep, other symptoms include waking up too early in the morning, feeling unrefreshed after sleeping, and daytime challenges such as cognitive impairment, mood and behavior disturbances, and difficulties with work, school, or interpersonal relationships.

Understanding our natural circadian rhythm, or body clock, is important when trying to improve sleep. Circadian rhythm refers to biological functions naturally occurring in a 24-hour cycle. Humans have a diurnal rhythm which is synchronized with the cycle of day and night. We have a master clock in our brain, known as the SCN, which is a cluster of nerve cells receiving input from the eyes and controlling the production of melatonin, the hormone that makes us drowsy. When there is less light input, the SCN signals for the body to make more melatonin.

Another important hormone that regulates our sleep-wake cycles is cortisol, often referred to as the stress hormone. Cortisol levels naturally peak in the morning around the time we wake up, helping with energy and alertness. At night when we are sleeping, cortisol levels are naturally lower. Stressors, whether physical or emotional, acute or chronic, can affect cortisol levels, which may interfere with sleep.
 
 
As a naturopathic doctor, my favorite starting point for supporting better sleep naturally is sleep hygiene, which refers to good habits around sleep and our bedroom environment. Check out the lifestyle factors below to promote healthier sleep.

Keep bedtime and wake time as consistent as possible. Our body clock works best on a regular schedule, and having large swings in bedtime and wake time throughout the week can interfere with sleep. Limiting or avoiding naps can also help, as long daytime naps (>20-30 minutes) can delay sleep onset at night.

Dim lights in your home as you approach sleep at night. Shut off any overhead or fluorescent lights and use softer sources of light such as lamps to cue melatonin production an hour or so before bedtime.

Stop using electronics two hours before your bedtime. These devices emit artificial blue light which can suppress melatonin release and lead to a delay in REM sleep, reduced total REM sleep, and less alertness the next day.

Keep your bedroom as dark as possible, using black out shades or blinds, and cover any electronic light sources or move them to other rooms.

Get outside and get some exposure to daylight first thing in the morning to help clear melatonin and signal to your body that it is time to wake up. Even if it’s a brief walk to the mailbox, daylight exposure in the morning helps to establish a healthy circadian rhythm.

Aim for daily exercise, which can have a dramatic effect on sleep. Some people will get too stimulated by exercising in the evening, so find the right time of day for your body. Whenever possible, getting some morning exercise outdoors is a great way to support your circadian rhythm and enjoy the other health benefits of daily exercise.

Avoid caffeine or other stimulants in the afternoon and evening. Everyone metabolizes caffeine at a different rate, and for those who metabolize it slowly, having caffeine after noon can disrupt sleep at night.

In addition to keeping your bedroom as dark as possible, create a supportive sleep environment by keeping your bedroom cool and considering ear plugs, a fan, or white noise machine for those who are easily disturbed by sounds.

Mind-body techniques such as breathing exercises, meditation, or visualization can help manage stress and promote sleep.
 
 
If you have already worked on sleep hygiene, but continue to struggle with sleep, here are a few supplements that may help. Check with your healthcare practitioner before starting any new supplements to ensure they are appropriate for you and don’t interact with any medications you are taking.

Integrative Therapeutics Cortisol Manager: During times of increased situational stress, higher cortisol levels in the evening may contribute to sleepless nights. This supplement contains ashwagandha, L theanine, phosphatidylserine, magnolia, and epidium to support healthy evening cortisol levels and promote relaxation.

Xymogen RelaxMax: This pleasant tasting powder contains a blend of relaxing amino acids and minerals to support a calm mind.

Gaia Sound Sleep: This is a blend of calming herbal ingredients such as passionflower, kava kava, and valerian root.

Melatonin supplements are available, though my preference is to first try encouraging our body’s own melatonin production. However, in some cases if sleep challenges persist, melatonin may offer relief. My recommendation is to use melatonin in the lowest effective dose, for the shortest duration necessary, since it is a hormone. Liquid products such as Now Melatonin allow you to start with a low dose (0.5 mg) and titrate up to find the minimum effective dose. Though melatonin is available in many doses in tablet form ranging from 1 to 20 mg, some people respond to very low doses so it is always a good idea to start low and increase as needed.
 
 
If your sleep difficulties are not improving over time, I recommend discussing with your primary care doctor, as some sleep troubles are secondary to other medical issues such as thyroid disorders, hormone imbalances, asthma, chronic pain, or sleep disorders such as sleep apnea or restless legs syndrome. Sleep difficulties may also arise from medications, alcohol use, and substance abuse.
 
 
To learn more about natural ways to improve your sleep habits, check out this July 15 sleep seminar from Peoples Practitioner Jane Yu!
 
 

Amy Tyler, ND* received her Doctorate of Naturopathic Medicine from Bastyr University and also holds a BS in Chemical Engineering from the University of Texas at Austin. As a naturopathic doctor, she takes the time to listen closely to her clients and to educate them, empowering them to gain a deeper understanding and ownership of their health.
 
 
 
 

Resources:
www.sleepfoundation.org
www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx
www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed
www.nhlbi.nih.gov/health-topics/insomnia
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas. To support licensure efforts please visit www.txand.org.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

For thousands of years, the sleep and wake cycles of human beings have largely evolved to be in synchronistic formation with the rhythms of nature and cycles of the seasons. Before electricity, people would naturally wake upon sunrise and fall asleep shortly after sundown. Sleep disorders were rare hundreds of years ago and infrequently mentioned in the older classical Chinese Medicinal and acupuncture texts. It wasn’t until the last hundred years or so, after the advancement of modern technology, that humans started to experience more sleep issues.

Modern technology, although wonderful in its myriad of positive contributions to the human experience, is not always as conducive when it comes to natural sleep bio-rhythms. In modern times, we often find ourselves awake and overstimulated long after sundown. This desynchronization with natural rhythms can adversely affect our capacity to indulge in a restful night’s sleep and could eventually, over time, negatively impact our health.

As an acupuncturist, it’s part of my job is to evaluate biological rhythms and patterns within the body. When a patient comes into my clinic with specific sleep concerns, I consider many factors, including the natural flow of vital energy, or Qi, through the body as it corresponds to the ancient system of the Chinese Bio-Clock. Although developed over 2,000 years ago, the Chinese Bio-Clock is strikingly similar to the more modern, Nobel Prize winning concept of Circadian Biology or Chronobiology, as both systems explore the way in which internal clocks or circadian rhythms affect sleep and the internal organs.

The main difference between the two schools of thought is that Traditional Chinese Medicine (TCM) evaluates daily rhythms and imbalances with a more energetic lens, based on the way in which Qi circulates through the organs within a 24-hour period. Circadian Biology, on the other hand, assesses daily oscillations on a more molecular level. Both perspectives are significant and add valuable insight into various physiological processes of the human body.

For acupuncturists, understanding the energetic rhythms of the Chinese Bio-Clock is especially valuable when treating sleep disturbances, especially for those who are prone to waking up in the middle of the night at specific times, and who are unable to fall back to sleep easily. In the Chinese Bio-Clock system, each meridian represents an organ system within the body, and each organ system is more strongly affected by Qi flow during certain hours. Below we will examine the Chinese Bio-Clock organ systems, the corresponding hours of predominant energetic activity, and how these rhythms affect sleep.

Triple Burner
9pm – 11pm
In TCM theory the Triple Burner system is known to control fluid metabolism and can be closely tied to the endocrine and lymphatic systems. Most energetically active during 9pm-11pm, the Triple Burner is most efficient during what ideally would kick off the first half of the sleep cycle, initiating Slow Wave Sleep (SWS). During SWS the hormone cortisol is reduced, allowing the body to better relax and restore itself. Some of the best physiological restoration occurs during the first phase of sleep so it’s no surprise that the Triple Burner is most active during these hours.

Gallbladder
11pm – 1am
The gallbladder stores and secretes bile, which greatly aids in digestion and helps break down fats. In TCM, it is also responsible for tendons and sinews as well as decision making and courage. Sometimes waking up during gallbladder hours can signify a digestive issue, tendon issue, or a difficult decision. If you find you are waking up between these hours it might be best to avoid fatty foods and snacking before bed.

Liver
1am – 3am
In TCM, the liver is responsible for detoxification of harmful substances and emotional processing. It is associated with the emotion anger. Thus, if you find that you are waking up during liver hours, you might be in a period of high stress or have unresolved anger. Consider constructive ways to unwind such as acupuncture, exercise, deep breathing, and/or meditation. It is also beneficial to stay away from unhealthy foods and alcohol as they can hinder the liver’s ability to efficiently detoxify the body.

Lung
3am – 5am
The lung system in TCM is related to the immune and respiratory systems, and its corresponding emotion is grief. Waking up during lung hours may possibly denote feelings of depression, sadness, or grief. Other imbalances within the lung system include allergies, colds, asthma, shortness of breath, respiratory, or immune conditions. If waking up during lung hours, consider yoga and deep breathing exercises to help strengthen and improve lung capacity. It is also advisable to address feelings of sadness or grief by talking to a friend, loved one, or therapist, or through meditation or journaling.
Realizing the connection between how energy moves through both the Bio-Clock organ system and within nature during daily and seasonal cycles can be of great benefit to our health and wellbeing.

In Chinese medicine there is an old adage, “As above so below,” which helps us understand congruences between the cyclical fluctuations of nature in relation to the rhythms and cycles of the human body. In other words, it is as though the human body can be viewed as a miniature representation of the natural world. It’s also a good reminder to better align ourselves with more natural cycles. This could be as easy as not using electronic devices an hour or two before sleep, or for a more systemic whole-body approach you could realign your natural sleep rhythms through acupuncture.

Could supplements also help with different sleep problems? For sure, yes, although not everyone responds to just melatonin. As one of our many wonderful wellness experts at Peoples Rx, I will often point customers in the direction of excellent pharmaceutical-grade supplements that can address specific issues, such as trouble falling asleep due to racing thoughts, or difficulties with waking up in the middle of the night. Cortisol Manager by Integrative Therapeutics, Inc. and Kavinace PM by Neuroscience are two such products our customers experience great success with. Our highly trained wellness staff can assist you in choosing what may work best for your specific sleep concerns.

Should you consider acupuncture to help with a sleep issue, know that it is more than just the placement of needles; its core foundation is based on a deep understanding of complex patterns and cycles at work within the body. It operates on both a physical and energetic level to restore the body back into its natural balance and rhythm. Acupuncture does not only serve to improve the quality of your sleep but also greatly improves your mood and overall health.

Please visit www.zenpointacupuncture.org to learn more about acupuncture and set up a get well appointment.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Astra Gordon,LAc, MAcOM, ACN is a licensed Acupuncturist and Herbalist. She has a Master’s degree in Acupuncture and Oriental Medicine from AOMA Graduate School of Integrative Medicine and a Bachelor’s degrees in Philosophy. She is licensed by the Texas Board of Medical Examiners and is a certified Applied Clinical Nutritionist.