Understanding Your Body's Sleep-Wake Cycle

Most living things have a 24-hour body clock, and the body’s circadian rhythm is tied to it. When we sleep and when we wake up is regulated by our circadian rhythm. It is tightly linked to the rotation of the earth and gets reset every day by the sun’s light-dark cycle. Although we don’t have total control over our body’s circadian rhythm, there are a few things you can do to ensure a better night’s rest.

Dim the lights before bedtime

Your circadian rhythm is influenced by outside factors like light and dark. Dimming the lights helps signal to the body that it’s time to go to sleep. As the lights dim, our bodies start to naturally produce the sleep hormone, melatonin, which is secreted by the pineal gland in response to the darkness.

Reduce your exposure to blue light

Blue light shifts our sleep rhythm and tricks us into thinking we are still meant be awake. In addition to shifting our circadian rhythm, spending time on our devices can trigger the release of dopamine, the hormone that makes us happy… making it harder to put our phones down and fall asleep.

Wake up and fall asleep at the same time every day

Here’s looking at you weekend! Yes, even on the weekend. An inconsistent sleep schedule is confusing to your circadian rhythm. Getting up and going to bed at the same time each day helps us synchronize our biological clocks.

Expose yourself to bright light first thing in the morning

Sunlight creates increase alertness ,and it signals to our bodies that it’s time to get up . If sunlight isn’t available first thing when you wake up (like in the winter), turn the lights on bright.

Try a natural sleep aid

CBD:

• has a calming effect on the nervous system

• can alter mood because it affects the serotonin system

• reduces anxiety, which can contribute to poor sleep quality

Valerian:

• Helps manage anxiety + insomnia

Chamomile:

• An herbal remedy with a calming effect

• Helps you feel more prepared for sleep

Melatonin:

• Hormone produced by the pineal gland in the center of your brain and is responsible for regulating your body’s circadian rhythm

• Decreases the time it takes to fall asleep

Magnesium:

• Activates your parasympathetic nervous system, the system responsible for getting you calm and relaxed

• Regulates the hormone melatonin, which manages your natural sleep cycle

***Always consult your doctor first before taking any supplements***

Don’t be too rigid

Nobody is perfect, but it’s important to use these tips as a guideline. If you want to identify your circadian rhythm, try observing your body’s natural wake time by not using an alarm for a few days or even a week.

References:

“How to Wake Up For Non-Morning People.” Retrieved from https://www.headspace.com/sleep/how-to-wake-up-for-non-morning-people.

“Circadian Rhythms and Circadian Clock.” Retrieved from https://www.cdc.gov/niosh/emres/longhourstraining/clock.html.

What Your Tongue Says About Your Health

Did you know that the tongue is like a road map for your health? Tongue Diagnosis is an essential part of Traditional Chinese Medicine (TCM) assessment and evaluation. This is why you’ll often hear your Acupuncturist ask you to…well, “stick out your tongue”.

Ok, wait, can you back up? In TCM, we look at the whole person. This means that all body systems are relevant for a specialized diagnosis: body temperature, appetite, digestion, hydration, blood circulation, body aches and pains, sleep patterns, elimination patterns, menstrual history, vision, hearing, emotional habits, energy levels, and so much more.

Complete review of systems is the way that TCM differentiates individual patterns to provide the most precise diagnosis and very specific treatment protocol. Once an individual's pattern has been identified with a review of systems, a pulse reading and quick look at the tongue verifies these findings. Because the tongue is the only internal organ we can actually see, the conditions of the interior may be observed (what us Acupuncturists call: hot/cold, wet/dry, excess/deficiency). Examining the shape, size, color, and texture of the tongue and coat helps reveal the state of organ functions and progression of any underlying imbalances or conditions.

Each area of the tongue corresponds to the internal organ themselves (think: Heart, Lungs, Kidneys/Bladder/Intestines, Spleen/Stomach, and Liver/Gallbladder), as well as the meridians where your energy (Qi) flows through. The organs govern a section of the tongue similar to how they are sectioned in the body. Imagine your tongue… the organs in the upper body represent the tip of your tongue, the organs in the digestive center represent the middle of the tongue…and so forth.

So, what is my tongue trying to tell me? No two tongues are exactly the same, and everyone’s tongue can be a mixture of different features or patterns of their diagnosis. Characteristics we look at include:

• Shape - small, thin, long, swollen, puffy, pointed, stiff?

• Color - pale, red, purple, grey?

• Texture - dry, rough, tender, wet, oily?

• Body - cracks, peeled, spots?

• Coating - thick, thin, sticky?

Looking at these different characteristics help us determine a patient’s Tongue Dx. Someone with a “damp heat” diagnosis would most likely have a swollen and red tongue with a yellow-greasy coating. Damp heat is typical if someone experiences IBS/IBD, acne, or UTIs, for example. Those who tend to worry or struggle with low energy, poor appetite, or bloating/gas, are typically diagnosed with a “Qi deficiency”. These patients would have a pale tongue with thin white coating, teeth marks, and spotting.

Find out what your tongue is trying to tell you! Book an appointment with one of our Acupuncturists today by calling 414-367-7023.

References:

Dyer, Lauren. “What does your tongue say about your health?”. Retrieved from https://empowerchiroacu.com/empowered-living-blog/what-your-tongue-reveals-about-your-health.

“Tint Condition”. Retrieved from https://www.thomsonmedical.com/article/tint-condition/.

Dealing with Burnout

Typically this time of year, we are left feeling the symptoms of burn out: stagnant, sluggish, depleted, and drained from the energetic nature of summer. Burnout is not always necessarily caused by overworking or a stressful job; there could be other factors at play. These could include your lifestyle, personality, perception of the world, or even what you do in your downtime.

It is common for any one of us to have days where we feel tired, overloaded, or under-appreciated, but if you’re feeling like this everyday — you are most likely burnt-out. Signs may be subtle at first, but long-term burnout can lead to insomnia, substance abuse, heart disease, high blood pressure, and vulnerability to illnesses like colds and flu.

So, how can you mitigate these feelings of burnout?

• Shift your Perspective: Changing the way you look at things will cultivate a greater sense of personal control. What parts of your life bring you joy? Trust in your ability to navigate

• Focus on Meaning: Pursuing tasks you find important allows you to be more present in your life. Connect your current task to a larger goal in order to shift your focus to why the work matters to you.

• Prioritize Mind-Body Wellness: It’s essential to take care of your entire being — mind, body, and spirit. Prioritize healthy sleep habits, movement, nutrition, and activities that nourish your soul and creative side, like meditation, journaling, painting, or yin yoga.

• Seek Out Connection: Finding connection and developing rich interpersonal interactions with others is so important. Often, socializing is the first thing to go when we burnout, but when we find our community, we’re able to offer each other support and advocate for solutions.

If you’re feeling burnt out and need support, reach out to us for a free consultation!

References:

Knight, Rebecca. “How to Overcome Burnout and Stay Motivated.” Retrieved from https://hbr.org/2015/04/how-to-overcome-burnout-and-stay-motivated?ab=at_art_art_1x1.

“Stress Management: Burnout Prevention and Treatment”. Retrieved from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm.

Valcour, Monique. “Beating Burnout.” Retieved from https://hbr.org/2016/11/beating-burnout.