You\u2019ve tried meditation to help you sleep, cutting out your 3 p.m. latte, and melatonin. Yet you still can\u2019t seem to doze off in a reasonable amount of time or stay in dream mode and get a good night\u2019s sleep. Maybe it\u2019s time to consider acupuncture.<\/p>\n
This ancient practice from traditional Chinese medicine \u201cis a reasonable treatment for various sleep disorders,\u201d says Gary Stanton, MD, a board-certified neurologist with board certifications in sleep medicine, pain medicine, clinical neurophysiology, and medical acupuncture.<\/p>\n
For example, in a small 2017 study published in Sleep Medicine<\/em>, people with insomnia received real or placebo acupuncture treatment. Those who got the real thing increased the quality of their sleep and their psychological health. And in a 2013 study of 180 people with insomnia, acupuncture was more effective at improving sleep quality, total sleep time, sleep efficiency (how much time you spend in bed actually sleeping versus lying there), and daytime functioning compared to placebo acupuncture combined with sedatives.\u00a0<\/p>\n Recent reviews support these findings that genuine acupuncture trumps placebo treatment to help with insomnia. As researchers continue to explore this treatment, here\u2019s what you should know if you\u2019re curious about acupuncture for sleep.<\/p>\n Yin and yang are key concepts in traditional Chinese medicine, including acupuncture. \u201cThe sleep state is considered a state of yin energy, while yang energy predominates during the daytime when the sun is out,\u201d Stanton explains. \u201cSo if you have trouble sleeping, an acupuncturist may say you have an insufficiency of yin energy.\u201d In turn, the aim of treatment is to bolster yin energy and tone down yang energy.<\/p>\n Yin and yang align with the Western concepts of the parasympathetic nervous system (rest and digest mode) and the sympathetic nervous system (fight or flight mode), Stanton adds. And researchers believe that acupuncture acts upon these systems.\u00a0<\/p>\n \u201cPart of the reason we don\u2019t sleep so well in 21st century culture is because there\u2019s too much stimulation\u201d and therefore our stress response is constantly reacting, says Rosa N. Schnyer, DAOM, IFMCP, Lac, clinical assistant professor of nursing at the University of Texas. \u201cAcupuncture helps to reset the nervous system and stress response system. It down-regulates the fight-or-flight response when it needs to do that and up-regulates your rest-and-digest response.\u201d That may help you relax and fall asleep faster.<\/p>\n Additionally, most acupuncture therapy is not only the needle treatments that many may think of. \u201cIt\u2019s not just, [insert a needle into] point two, three, and four, and you go back to sleep,\u201d Schnyer says. The treatment is combined with lifestyle behavior modifications (such as establishing good sleep hygiene) and often herbal interventions, she explains.<\/p>\n Although the evidence on acupuncture for insomnia and other sleep issues like sleep apnea is promising, \u201csleep issues are multifactorial; there are a lot of reasons and mechanisms why people don\u2019t sleep well, and often several factors interact at the same time,\u201d Schnyer says. \u201cAcupuncture isn\u2019t beneficial for all those factors.\u201d\u00a0<\/p>\n So if you consider using acupuncture, first be sure to work with a licensed acupuncturist. They will help identify the underlying causes of your sleep difficulties and suggest a holistic approach to treatment.\u00a0<\/p>\n There are two types of acupuncturists in the United States: traditional acupuncturists spend three to four years taking graduate-level classes, and medical acupuncturists are MDs and DOs who complete additional training in acupuncture. Either can help with sleep issues. To help you find a provider, the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) has a directory of traditional acupuncturists, while the American Academy of Medical Acupuncture maintains a directory where you can find medical acupuncturists.\u00a0<\/p>\n Once you have a provider, \u201cafter your first session, make sure you are comfortable with what they are doing,\u201d Schnyer says. Everyone\u2019s treatment is individualized. In general, sessions last about 20 to 30 minutes, and it may take about six sessions (held about once a week) to see improvements in sleep. However, chronic problems may take longer to treat. Your provider will talk with you along the way to determine how things are going and if it\u2019s time to add other remedies (such as herbs) or to scale down treatment to monthly sessions, as well as when treatment is no longer needed.<\/p>\n And if you\u2019re wondering, you do not need to have acupuncture in the evening to see a benefit in your sleep. \u201cAnytime of the day benefits in addressing the root causes\u201d of sleep problems, Schnyer says.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tBrittany Risher is a freelance content strategist, editor, and writer. She covers everything health and wellness, with a passion for mental health and women’s health. Her clients include Forward, Sonima, Elemental, ZocDoc, Men’s Health, and Women’s Health.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\nHow Acupuncture Works<\/h2>\n
Find the Best Treatment<\/h2>\n
\n\t\t\t\t\tBrittany Risher Englert\t\t\t\t<\/h3>\n
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