Secrets to a Great Night’s Sleep
Secrets to a Great Night’s Sleep Many, many people can’t sleep through the night. Some people wake up at 3am and can’t fall back to sleep for hours, some people wake up super early like 5am and once they are up, that’s it! Still others need 1-2 hours just to fall asleep initially and some wake up feeling like they haven’t slept at all, even if it’s been 10 hours! Furthermore, so many think waking up for an hour in the middle of the night is normal? Some need the TV on all night other wise they can’t sleep at all. So, what’s got us so twisted up and restless during what should be the easiest and sweetest part of our lives? The rule of thumb from a Chinese medicine point of view is that adults need 8 hours of sleep. Obviously babies and teens need more and most seniors seem to get less, but as an average adult, we need 8 hours. Some people boast that they only need 4 or 5 hours and they feel great, we think it’s possible that they just forgot what ‘great ‘actually feels like. Sleep is a time where our body relaxes, our muscles recover, we heal, we are reborn every single night. For our health, it’s one of the most important things we do! What Are the Benefits of Getting a Good Night’s Sleep? The benefits of a good night sleep are endless, but here’s the top seven! Boosts your immune system Regulates metabolism Balances emotional wellness Decreases inflammation Reduces the risk of disease Memory and learning Increase of collagen for skin moisture and elasticity What Are Some Tips for a Better Sleep? Here’s 6 areas that could need a little tweaking so you can get that good night’s sleep, every night! Stick to the schedule I’m sure you’ve heard it before, but a bedtime routine is essential. Staying with the same bedtime; give or take 30 min, does wonders for your circadian rhythm. Your circadian rhythm is a pattern throughout the day and night and is measured by cortisol. Cortisol is naturally high in the morning and lowest at night. For people with crazy schedules, like working graveyard one week and then swing the next, then days- and yes, I know people with this schedule! Cortisol is usually all over the place, but luckily most of us have more predictability! With a predictable rhythm and pattern in place, the brain gets the signal and responds by releasing those lovely and very effective hormones to help us drift off easier. Tip: If you are curious what your circadian rhythm looks like, we can assess your cortisol through saliva testing, and out of those results, choose some herbal remedies and supplements that can help support the rise and fall of Cortisol at the desired time. Please note, Western MDs do measure Cortisol as well but with a blood test, unfortunately this does not give us enough info about the rhythm, since saliva testing is done at four intervals throughout the day, it’s the best choice. Not Too Hungry , Not Too Thirsty! We all know we shouldn’t drink too much water before bed since that only leads to getting up in the middle of the night to urinate. But we also don’t want to be too hungry or too full. If we are hungry, the brain has a hard time settling. Too full and the liver works overtime during the night, waking us up. And as for caffeine and alcohol, beware! Caffeine actually sticks around up to 10 hours after you’ve consumed it, so if you are having a 3pm pick-me-up that might be the culprit to keeping you up until 1am. (Read more about the bigger picture on caffeine Here) As for alcohol, the initial effects might make you sleepy, but afterwards many patients report waking up between 1am-3am. Makes total sense to us, that is the block of time when the liver organ is working its hardest processing toxins and the day’s stress (each organ in the body gets its own 2 hour window). In addition, women who are approaching menopause reported that alcohol always made sleep horrible and night sweats outrageous. So, beware! Tip: Eat a spoonful of a nut butter before bed, drink a glass of Natural Calm or eat a little bit of a raw potato! Yes, patients have said all these work, some better than others depending on the person. Go caffeine and alcohol free for a month and see what happens! Your Environment Matters! I think we know all the things; blackout shades, eye mask, ear plugs, a mattress that is less than 10 years old, the perfect pillows dependent on if you are a back or a side sleeper and lastly, turn off those screens! All of those are so true and we think the biggie are those screens, including TVs. Screens are noise, distraction and entertainment and it keeps the eyes full and the mind busy. But the biggest reason, blue light powerfully suppresses melatonin which is necessary for sleep. Here’s a short article from Harvard talking about the Dark Side Of Blue Light. They recommend getting off screens for 2-3 hours before bedtime, but let’s be honest, even I love to scroll through Instagram before bed, so I try to get off about an hour before. As for TV, not only does it emit blue light but if you’ve fallen asleep, chances are there is audio playing for hours and possibly all night. It’s just not conducive to sweet dreams or deep sleep. Tip: Not only turn off those screens an hour before bed, but put your phone on airplane mode as well. Most of us have our phones charging on the night table next to us or in the bed, did you know that your phone looks for a cell phone tower to connect to every 30 minutes? And if you’re on WIFI, the Electromagnetic Rays (EMR) are equivalent to standing
Unintentional Meditation: You’re Already Engaged!
Accidental Meditation: You are already doing it! Beginning a new year always brings a desire for change & creating ourselves anew. Exercising, eating well and putting down old habits usually always top the list of New Year’s Resolutions. Beginning a meditation practice is often on those long list of new habits we would love to adopt. It’s typically one of the last practices that we get to due to our busy lifestyles and a very common theme of just not having enough time. Great news! You will be pleased to know that you may already have a strong meditation practice in place. You know that feeling when you are taking a shower, and the warm water pours over your body, and you forget what you were rushing to get ready for? Time disappears for a moment, and when you step out of the shower you snap out of it. Maybe you’ve driven down a long empty road with no traffic, and suddenly you’ve hit the next town. This feeling of time lapsing and your thoughts flowing freely happens all the time: on walks or runs, in the moments before you fall asleep, when you are staring out a bus window, or daydreaming in a waiting room. When accidental meditations happen, the left brain is occupied with a repetitive task that’s familiar enough that it doesn’t require a full engagement. Showering, walking, or figuring out where to put your foot in a yoga class can give your analytical left brain something to do, which frees up the right brain to have a physical, present-moment experience. Even forms of classical meditation, like repeating a mantra over and over in your mind, are essentially techniques for occupying your left brain so that you can slip into a different state. Much love, Amanda Amanda Self wears a variety of hats at Tao To Wellness. From Social Media to Medical Billing, she brings healing energy to all that she touches. Amanda is a Reiki Master, a jeweler and is currently studying Herbalism, both in the classroom and out in the fields. Christina Martin, L.Ac.Christina Martin holds a Master’s Degree in Traditional Chinese Medicine, is a nationally certified Diplomat of Acupuncture, a Fellow of the Acupuncture and TCM Board of Reproductive Medicine and a licensed Co-Active Life Coach.
Meditation isn’t just for Monks, it’s for the LA Lakers too
Meditation isn’t just for Monks, it’s for the LA Lakers too Sometimes the road to success can be a mysterious one, no one would think that meditation could help one be successful, or even win a game, but it does. Just ask sports psychologist and meditation teacher George Mumford. For five years, George Mumford worked with NBA Championship team the Chicago Bulls, during the Michael Jordan years. He’s also been involved with the Los Angeles Lakers. He’s currently a sports psychologist and meditation teacher to many athletes and sports teams. Soren Gordhamer: “When you teach mindfulness to the Chicago Bulls or the Los Angeles Lakers, what do you feel that you are offering?” George Mumford says, “The opportunity to be in the moment. In sports, what gets people’s attention is this idea of being in the zone, or playing in the zone. When they are playing their best, they can do no wrong, and no matter what happens they are always a step quicker, a step ahead. That happens when we are in the moment, when we are mindful of what is going on. There’s a lack of self-consciousness, there’s a relaxed concentration, and there’s this sense of effortlessness, of being in the flow. We have that experience in other parts of our life, but we equate it with sports because there are rules and guidelines, and it is a situation where you get immediate feedback. When we are in the moment and absorbed with the activity, we play our best. That happens once and awhile, but it happens more often if we learn how to be more mindful. By mindful, I mean being aware, being engaged with the present moment. Mindfulness is useful because it is through this that we can see what is going on. It means knowing what needs to happen and doing it. Christina Martin, L.Ac.Christina Martin holds a Master’s Degree in Traditional Chinese Medicine, is a nationally certified Diplomat of Acupuncture, a Fellow of the Acupuncture and TCM Board of Reproductive Medicine and a licensed Co-Active Life Coach.
Find Your Holiday Peace: 8 Simple Ways to De-Stress and Embrace the Season
Find Your Holiday Peace: 8 Simple Ways to De-Stress and Embrace the Season As the holidays approach, we often find ourselves in a whirlwind of preparations, gatherings, and end-of-year tasks. Amid this excitement, stress can creep in, threatening to overshadow the season’s magic. Movies like It’s a Wonderful Life and Elf remind us how transformative it can be to let go of worry and see life with fresh perspective. Just as George Bailey learns to appreciate the small joys around him, we can use this time to slow down, recharge, and truly savor the season. At Tao to Wellness, we believe that health is more than the absence of illness—it’s a harmonious balance of body, mind, and spirit. Acupuncture and Chinese medicine offer gentle, effective ways to reduce stress, promoting balance and well-being through simple techniques that can calm the mind and reinvigorate the body. Here are some effective holiday de-stress techniques that anyone can incorporate, inspired by traditional Chinese practices and a reminder to bring mindfulness to the season. 1. Practice Holiday Mindfulness Take a cue from Buddy the Elf, who finds joy in every snowflake and cup of cocoa. We, too, can cultivate presence by slowing down and savoring the sensory aspects of the season. Take a few minutes each day to breathe deeply, noticing your surroundings—twinkling lights, the scent of pine, or the warmth of a cozy blanket. Just five minutes of mindful breathing can have a significant calming effect, helping reset your nervous system and bringing awareness to your present surroundings. Try this: Find a quiet spot and sit comfortably. Inhale slowly, filling your lungs, and then exhale, releasing tension. Feel each breath anchor you to the present, and if your mind wanders to holiday lists, gently bring it back to the breath. 2. Support Your Body with Acupressure The Chinese medicine approach is about recognizing patterns of imbalance in the body and gently restoring harmony. Acupressure is a fantastic tool that anyone can use at home to help relieve stress. In fact, a randomized study with 159 participants with no prior experience showed that acupressure had a positive effect in decreasing stress levels. Try massaging points like Yin Tang (the spot between the eyebrows) or Pericardium 6 (three finger-widths down from the wrist on the inner arm). These points are calming and can help ease anxiety. Using acupressure points for de-stressing not only soothes the mind but also supports the body in processing stress. By stimulating these points, you can release the body’s natural healing energy, helping yourself feel grounded and relaxed—perfect for maintaining a calm presence at every holiday event. 3. Cultivate Gratitude, George Bailey Style One of the greatest lessons from It’s a Wonderful Life is the power of gratitude. George Bailey rediscovers joy by appreciating the people and love in his life. Likewise, taking a moment to reflect on things we’re grateful for can turn stress into appreciation. Write down three things you’re grateful for each morning or evening to keep yourself focused on what really matters this season. Gratitude isn’t just a feel-good practice; studies show it can actually reduce stress hormones and increase emotional resilience. By focusing on positive moments, we train our minds to seek out the good, allowing us to manage holiday stress with a more open, grateful heart. 4. Move, Stretch, and Release Tension Physical tension can build up from holiday travel, extra time spent shopping, or even just abrupt weather changes. Movement is a wonderful way to release stress and boost energy, bringing balance back into the body. Gentle stretching or tai chi practices engage the body while calming the mind—perfect for easing tension during this busy time. Try this: Begin with a few shoulder rolls to relieve upper back tension. Then, stretch your arms overhead and lean gently to each side, opening up the spine and releasing tension. This simple routine will help keep your body loose and flexible while energizing you for the festivities. 5. Embrace the Calm in Nature If the holiday season feels overwhelming, spending time in nature is an excellent way to reconnect and find peace. Acupuncture and Chinese medicine both recognize the power of seasonal changes and encourage us to stay connected to the earth’s cycles. Even a short walk outside can help ground you, relieving mental strain and bringing you back to a state of calm. As we see in many holiday stories, taking time to step back and reflect often leads to renewal. Finding a moment outdoors—even just a stroll in a nearby park or by the water—can remind us of the simple beauty around us. 6. Seek Support Through Tao to Wellness If holiday stress becomes overwhelming, consider integrating acupuncture into your wellness routine! We are here to support you. We can help restore the body’s natural balance, reduce stress and support emotional resilience. Acupuncture and Chinese medicine have been used for thousands of years to gently adjust the body’s energy flow, or Qi, allowing physical and emotional relief. By targeting specific acupuncture points, we can release tension and promote relaxation in a way that feels refreshing and soothing. Incorporating these treatments into your self-care routine can prepare you to meet holiday demands with a calm mind and a healthy body. 7. Allow Yourself to Rest and Reset The hustle of the holiday season can make it tempting to skip rest, but our bodies thrive on relaxation. We see in Elf how Buddy has boundless energy—something we could all use more of! But sometimes the key to finding that energy is slowing down and giving yourself permission to rest. This holiday season, give yourself the gift of downtime. Prioritize moments of peace and make rest a non-negotiable part of your routine. A few minutes of quiet each day can make all the difference, helping you find calm amidst the holiday hustle and reminding you of the warmth that truly matters. 8. Embrace Seasonal Rituals and Mindful Practices The holidays draw us toward comforting rituals, whether decorating