Practices to Invite Sleep. Tips for even the most sleep deprived.

There's a bit of a buzz around sleep these days. Until several years ago, I didn't even know there was such a thing as "sleep hygiene"...did you? We know that good-quality, restorative sleep is essential for physical and mental health. We also know that many of us are not getting it.

What's most surprising is that it's not just sleep deprived parents, or overworked city dwellers walking through our doors feeling exhausted. More and more 20 and 30 somethings walk into our clinic with a sleep apnea diagnosis, insomnia, burnout or some other form of interrupted sleep that presents more than once/week.

As a wellness based clinic, our RMT and R. Ac team can help you to find much needed balance. It starts with permission to rest. Just walk into our sanctuary/studio, enjoy the soft music, the dim lights and 60-90 minutes of passive un-interrupted rest. Of course there's more to it than that; you'll also be in the hands of a professional who can help. At Pinpoint you can seek a blend of therapeutic massage + medical acupuncture with RMT Julie, or a stand alone traditional acupuncture session that addresses deeper ailments leading to sleep issues with R. Ac Megan. Any form of bodywork is a good place to start.

If you are new to bodywork and you have sleep issues we recommend starting with a few sessions of Registered Acupuncture. R. Ac is covered by extended health benefits and addresses the deeper causes of interrupted sleep. It dives deep into your physical body while also addressing lifestyle habits, diet, body temperature and even the emotional body to figure out what's causing your sleep issues. Your acupuncturist also uses tools to make a complete TCM diagnosis by taking your pulse and looking at the health of your tongue.

Tongue diagnosis is an ancient practice in TCM ~ and one that gives your practitioner clues to the state of your internal body.

A simple Google search can give you some insight on the most commonly used points for sleep deprivation; now all you need is the right practitioner. If you can't make it in to see us, or you need tools to help in between your sessions here is a list of ways you can invite restorative sleep into your life:

Practices to Invite Better Sleep:

1. Set up a bedtime hygiene routine that works for you: set aside an hour of "me" time before bed, cozy up with a new book, or pour a bath. Find time daily to unwind and let go of the stresses of the day

2. Dim the lights and reduce your screen-time: our circadian rhythm follows cycles of light and darkness to determine when we should be awake vs sleeping. By creating a dusk-like atmosphere and reducing bright light stimulation before bedtime, you signal the body to begin secreting melatonin which will ease you to sleep

3. Stretch: release any physical tension and stress you are holding onto. Try holding each stretch for 30-60 seconds

4. Take a breather: deep belly breathing stimulates the vagus nerve which activates your relaxation response. Try out a 4-4-4 tempo of inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. Repeat 10 times.

5. Journal: let your thoughts and reflections of the day flow onto paper to reduce an overactive mind at night.

6. Self Massage: There are 4 acupuncture points you can self-massage to initiate a relaxation response in the body. They are located on: the inner ankles, between the eyebrows on the forehead, the outside of the wrist and the back of the neck.

7. Use a high quality essential oil blend in a small dose before bed. Spritz some lavender water on your pillow at night, or diffuse some peppermint in your bathroom.

Small rituals like this are simple and that's the point. In our over-stimulated world, we must remember that rest is productive and make time for it.

To book an appointment with Megan, our Registered Acupuncturist click here.

To add yourself to the waitlist with Julie, our RMT please email info@pinpointrmt.com