Greetings!

As promised, here is Part II of our sleep newsletter. I've struggled with sleep and have made incredible improvements by experimenting with many things to help me and my patients. Since it affects all aspects of your health including increased risk of diabetes, heart disease, obesity, and good old grumpiness, I made a two-part newsletter to give you up-to-date help for this rising epidemic. Start with 2-minute steps to establish your sleep and health habits. Here is a short video summary by James Clear, author of Atomic Habits explaining the 2 minute rule:
"Every action that you take is actually a vote for the type of
person that you want to become."
James Clear

Please feel free to share this with your friends and family. Well-rested people are happier people, making the world a better place :)

Acupuncture helps with sleep by promoting relaxation, reducing pain and naturally enhancing melatonin production. For more information on sleep, read Part I - Want Better Sleep? newsletter.

If you or someone you care about is suffering from pain, fatigue, or other health issues, please contact us today at 619-325-0771!

In health and happiness,

Dr. Chantelle DeShazer, L.Ac. Ph.D. MTOM
Vegan Golden Milk
We now carry Golden Milk Sachet packets from Mt. Meru Medicines.

Use MERIDIAN10 for 10% off your order!
Golden Milk recipe

This is a delicious Ayurvedic vegan take on a centuries-old recipe of Haldi Doodh, aka Golden Milk. It works well for an ‘afternoon pick me up’, 1/2 hour before bedtime to promote deep sleep, or anytime you want more nourishment.

Ingredients:
  • 1 pitted date
  • 1 tablespoon almond butter
  • 1 teaspoon maple syrup, or more if you like it sweeter
  • 1 teaspoon Golden Milk
  • 8 oz boiling spring water (or milk of your choice)

Instructions:
  • Combine the ingredients in a blender, pour hot water over it and blend until smooth
  • Fill into your favorite cup and enjoy!
Busy mind keeping you awake?
Here are some tips from sleep experts that I use for my busy mind:

Count backward from 100 by 3s or count down 5-4-3-2 -1 while deeply inhaling, holding 1 second, deeply exhaling, while focusing on relaxing your body, head to toe. 6 deep breaths can calm your nervous system quickly.

Turn around and put your legs up on a wall or headboard for 5 minutes or more while breathing deeply, repeating something calming. I like to repeat "OM" slowly or the word "peace". Any mantra will keep your mind occupied as you fall asleep. This position is a famous yoga pose, known for calming the mind and relieving tension.

Focus on the present moment and gratitude. Instead of being upset that you're not asleep, which will only raise your cortisol, focus on how wonderful your bed feels, how comfortable and cozy you are, and things you feel grateful for. Gratitude calms the heart rhythm and reduces cortisol and anxiety.

Do a mind sweep. Keeping lights low or using a small reading light, write down everything on your mind to get it out. I do this before going to bed and always have pen and paper nearby.
Tips & Tools For Improving Your Sleep
Prioritizing sleep and making it a non-negotiable part of your routine can change your life! Please be patient because when it comes to improving sleep, it may take time to see results. Consistency is the key!

Free sleep tracker - you can't change what you don't know. This will help you see exactly what factors are affecting your sleep. Track for 2-3 weeks.

Try the CALM app or other meditations (Chantelle's Sleep Meditation). Remember to deep breathe while falling asleep.

Natural light - alarm clock Look at natural light immediately upon waking to set your circadian rhythm. If it's dark or you would like natural light on your desk, you can use the Verilux full spectrum light.

Protect yourself from EMFs (electromagnetic frequencies) Keep your phone off or at least 3 feet away from your body. Add more EMF protection with a room harmonizer. We carry some EMF products in our office and can refer you to a company we use for in-house setup.

Turn off all screens and electronics 60-90 minutes before bed. Blue light interferes with melatonin production. If you must look at your phone, try blue light blocker glasses.

Set the mood and keep the lights low for an hour before bed. If reading, try this reading light (Glocusent LED Neck Reading Light), and avoid overhead lights.

Create a relaxing sleep environment: earplugs, blackout curtains, white noise machines can help. Cooling weighted blankets can help you feel calm and cozy. Keep your room clean and clutter-free. Simplicity is calming.

Optimize your nutrition, avoid stimulants like caffeine or sugar and avoid eating three hours before bedtime. Instead, drink Golden Milk or Sleepytime tea.

Physical activity can help improve sleep quality. Even five minutes of movement in the morning and incorporating movement throughout the day enhances sleep. According to Chinese medicine, stagnation can lead to restlessness. Try slow forward folds, lunges, and chest stretches. Rest in legs up wall pose for 5 to 20 minutes before bed.

Try acupressure for sleep on Bubbling Spring (Kidney 1) image and Spirit Gate (Heart 7) Read the full article here - Acupressure for Sleep 

(Click on the links to see more of Chantelle's favorite Books and Recommendations)
Need To Recharge But Short on Time? Come take a nap with us!
Try our new Relax & Recharge sessions. Come in for a 40-minute Red Light and Far Infrared Mat session while enjoying meditative, relaxing music and aromatherapy. This is also a great gift for your friends and family!

Contact us at 619-325-0771 for special pricing.
Meridian Acupuncture & Wellness Center, Inc.
2831 Camino Del Rio South, Suite 218, San Diego CA 92108