How Can We Offer You Ways To Sleep More Consistently?
Being a multimodality clinic we have many options to help you wake feeling refreshed and ready to start your day.
Our Sleep is precious because it is regenerative, and to get the best regenerative effect, healthy adults should get around 7-8 hours of optimal sleep.
ACUPUNCTURE, ACUPRESSURE AND TRADITIONAL CHINESE MEDICINE
WITH MELINDA WEBB AND CHARLIE FOUST
There are many ways Chinese medicine can help your body fall naturally to sleep and stay asleep when you do. They don't leave any side effects of drowsiness, brain fog or any other physical and mental reactions.
For some the simplicity of getting to sleep can be their main issue, and others it’s staying asleep. Luckily we have many solutions that are tailored to the individual's needs.
We have the solution for those that are stressed, anxious, and lay awake at odd hours of the night thinking about their” to do” lists.
Then there are those that are feeling hot, throwing off the bed covers, night sweats, agitated and find they wake in a damp sweat with the pillows and sheet wet. Perhaps symptoms related to menopause.
For whatever reason you're struggling with sleep both acupuncture and herbal medicine can change how you feel and sleep. We can help you transform your sleep, giving you clarity, energy and a sense of stamina for your day ahead.
In addition, Here are a three self help acupressure points to aid with sleep
Applying pressure to these points calms the body, slows the mind and can help you release anxiety, tension and aid with moving into a restful mind body for sleep.
Pericardium 6 - Calms the Spirit, Regulates the Heart, Clears Heat and Stops Nausea.
Located 3 fingers along from the inner wrist crease, in between the small tendons right in the middle of the arm.
Hold this point with mild pressure for at least 30-60 seconds. As acupuncturists we needle this point for a greater, lasting effect to relax and drop into a relaxed state.
Heart 7 - The Heart allows the mind to rest, calming the body.
Located on the inside of the wrist, directly inline with your little finger, on the wrist crease.
Place pressure on this point for 30-60 seconds, repeat until you feel a change.
Yintang - 3rd Eye - Calms, reduces anxiety and agitation.
Located between the eyebrows, above the bridge of the nose.
Place your thumb softly on the point and apply pressure for 30-60 seconds, do this until you feel a change.
SLEEP SOLUTIONS FROM OUR NATUROPATH
MICHELLE CAMPBELL
THE IMPORTANCE OF GUT HEALTH AND SLEEP
Your overall health starts with your digestive health, having a healthy gut allows for life to flow with ease, not causing issues that can change your sleep patterns, leading to insomnia. Poor sleep can lead to changes in your hormones and digestion, changing how you feel physically and emotionally. There can be changes in your weight with it increasing, and your immune system can drop making you susceptible to colds and flus. Hormonally, through perimenopause and beyond.
Taking time to prioritise and recharge, creating change both mentally and emotionally changes how your digestion works. Michelle uses herbal and nutritional supplements - customised herbs, along with dietary changes and supplementation as a way to reduce the symptoms felt from poor sleep.
She offers a free 15 minute introductory call to discuss how she can help you. Telemedicine calls are available.
YOGA TO HELP YOU SLEEP
WITH BEC ZANDSTRA
If you suffer from anxiety or depression and find it affects your sleep, our Yoga teacher Bec has a few ways to release, unwind allowing you to fall into a state of relaxation, working on the mind-body connection. Yoga helps to create balance and tone your muscles and connective tissue throughout the body. It has many benefits on your nervous system, reducing stress, leading to a deep relaxation within the body.
Yoga before going to sleep, after a day at work or with the kids, is a fabulous way to unwind. Try our Monday night yoga class at 6.30 pm. For those pregnant we have a 7.30 pm class, so you go home and fall straight into bed!
When in bed and getting ready to sleep, place your legs up the wall, lay on your back and focus on your breathing. Inhale slowly into your lower belly, moving through to your chest and into your neck. Feel the sensation of your breath as you inhale and exhale, through the nose and out the mouth, the softer the better for 10 minutes. Placing a blanket over your belly to ground and an eye mask to calm the mind.
Child's Pose is great to wind down, closing off the outside world, having your heart lower than your head has a grounding, calming effect that can help if you struggle with insomnia. From an all fours position, spread your knees wide, point your big toes towards each other and sit back on your heels.
Signs that you may have insomnia
Issues with falling asleep, yet can stay asleep when you do.
Not staying asleep - waking throughout the night and not being able to go back to sleep.
Dreaming and vivid dreams
Not waking feeling rejuvenated as you toss and turn in your sleep
Waking in the early hours of the morning, before the sun is up.
Disordered sleep cycle, either temporary or more chronic - too much caffeine, working out or eating late at night, jet lag, shift work
TRY THIS SIMPLE COUNTING MEDITATION TO SLOW DOWN YOUR MIND AND SETTLE YOUR NERVOUS SYSTEM
Bec Zandstra Yoga Teacher
Find a comfortable position to rest in
Reclined is best when unwinding for sleep
Start by observing your breathing
Notice the inhale & exhale, and the movement it creates in the body
Feel where the breath is moving in your body - chest, ribs or belly
Still the mind by attaching a count to your breath
The first breath will be 1, followed by the outbreath also 1
Continue to inhale for 2, and exhale for 2
Try not to change the breath in any way, just let the count follow the breath
Continue this practise all the way to the count of 10
Repeat number 10 and count back to down to 1
Once again observe your breath. It will become deeper and fuller
The mind will become more still and settled
AUTUMN YOGA SCHEDULE
MONDAY 6.30 PM - HIP & LOWER BACK RELEASE
MONDAY 7.30 PM PRENATAL
FRIDAY 6 AM - NECK, SHOULDERS AND CORE
FRIDAY 9.30 AM - STRETCH & STABILISE
FRIDAY 11 AM - MUMS & BUBS
YIN & PINS - SUNDAY APRIL 7TH @ 4 PM.
