Winter is a time of stillness

As the shortest day of the year approaches, the yearly cycle of Yin and Yang moves into the phase of maximum Yin.  This is the ultimate time to embrace stillness.

Yang is warmth, energy, light, dryness, day, summer, activity and movement.  Yin is coolness, substance, darkness, moisture, night, winter, passivity and stillness.  Yin and Yang are constantly changing from one to the other.  Yin grows from Yang and Yang grows from Yin.  Just as we can still have daylight (Yang) in the middle of winter (Yin), so everything is both Yin and Yang – it’s all about the balance.

Western culture values Yang to the detriment of Yin.  We expect our minds and our lives to be incessantly busy.  We value economic growth and cannot cope with decline.  We obsess over youth and devalue maturity.  We create artificial daylight in our workplaces and homes so we can continue being busy into the night.  We charge our bodies and minds with refined stimulants such as sugar, caffeine and alcohol.  We eat at our desks or on the run or, even worse, skip meals altogether.  In order to relax, we then have to numb the mind with television or alcohol or continue the frenetic pace with excessive socialising, extreme exercise or overwork.  Modern life is making us sick!

Try to spend a little time in stillness, and make a habit of it.  Understandably, most of us have forgotten how.  You could take a bath, listen to music by candlelight or go for a walk in nature.  It is often in these moments, when the noise of the world becomes a little quieter, that our capacity for insight and inspiration is given a chance to shine through.

Stillness contains the seeds of your contentment, peace of mind and life satisfaction.  By spending time in stillness, the choppy waves of the mind are given permission to settle.  Without constantly Doing, we can enjoy the fullness of each moment by just Being.

“Rest is not idleness, and to lie sometimes on the grass under the trees, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time.” - Sir John Lubbock

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This post is brought to you by Lois Nethery, acupuncturist and Chinese medicine herbalist at Ocean Acupuncture in Curl Curl on Sydney's Northern Beaches.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.

Ginseng – the wonder herb

Feeling tired?  Finding it hard to get out of bed in the morning?  Feeling the effects of stress?  Looking for a pick-me-up that's better than caffeine?  Maybe you need ginseng!

Ginseng has been revered in Asia for thousands of years.  Modern research is just beginning to show the many amazing qualities and properties of ginseng.

There are lots of ways you can use ginseng to improve your health.  The easiest way is to buy some sliced, dried ginseng root from your local Asian grocery store.  Then put a pinch of it in a cup and steep in hot water for an energising alternative to tea and coffee.  Or put a few slices in with the next soup or stew that you make.  Call the Clinic if you want to use ginseng in a herbal formula for your health problems.  For a delicious and revitalising chicken ginseng soup, see the recipe below.


Healing properties of ginseng
Ginseng is used in Chinese medicine to strengthen the Qi (energy).  Ginseng works on many of your body’s systems as well as providing all-over benefits. Here are just some of the properties of ginseng that have been revealed by modern science:

• Cardiovascular system: Stimulates the heart at low doses, slows the heart at high doses.  Dilates (widens) vessels in the heart and brain.  Stimulates production of white and red blood cells.
• Nervous system: Sedative and tranquillising effects.  Significantly improves alertness, relaxation, appetite and vitality.
• Endocrine: Stimulates production of hormones that deal with stress and reproduction.
• Metabolism: Lowers blood glucose.  Improves protein metabolism, appetite, body weight and growth rate.  Lowers cholesterol.
• General: Regulates immune system to increase disease resistance.  Anticancer activity.  Anti X-irradiation activity.  Anti-ageing effect.  Anti-inflammatory.
• Adaptogen: Helps the body to deal with stress.
• Ginseng is a source of the trace element Germanium.  Germanium foods and supplements are used as cancer remedies and to generally strengthen the immune system.

Types of ginseng
There are several different types of ginseng and each type has its own properties in Chinese medicine.

• Standard ginseng is called Ren Shen (Panax Ginseng) which means “human root” in Chinese.  It strengthens the body’s core energy as well as the energy of the lungs, digestion and heart.  It is calming and generates fluids to stop thirst.  The best quality is wild ginseng from Ji Lin province, called Ji Lin Shen.
• There are two types of ginseng that have a stronger property for generating fluids and nourishing Yin.  One is cultivated ginseng from China called Sheng Shai Shen.  The other is American Ginseng (Panax Quinquefolia) – Xi Yang Shen.  These types are cooler and are better for people with “heat” (eg red face, thirst, feeling hot, night sweating or constipation).
• When cultivated ginseng is cured by steaming, it changes colour from white to red and is called Hong Shen (“red root”).  Most Korean ginseng is cured in this way.  Red ginseng is warmer than other ginsengs and is good for people with “cold” signs (cold hands and feet, fluid retention, feeling cold or sluggish digestion).

If you would like to try some ginseng but you’re not sure which type to try, then please contact the Clinic to find out which type is right for you.


Ginseng recipe – Samgyetang (Korean chicken & ginseng soup)
This is a wonderful soup to strengthen the body’s energy and combat the effects of stress.

1/3 cup glutinous rice
5 dried Chinese red dates (Hong Zao)
4 dried chestnuts
2 fingers dried ginseng
1 whole organic chicken
Salt and pepper

• Wash rice and soak in water for ½ hour
• Rinse dates, chestnuts and ginseng
• Clean the chicken and place the rice, jujubes, chestnuts, ginseng and six cloves of whole peeled garlic into the cavity. Tie the cavity shut with string to keep the ingredients inside while cooking.
• In a very large pot, boil water and place the chicken carefully in the water. Return the water to the boil then simmer for around three hours. Skim the top to keep the broth clear.
• To serve, place some broth and meat into bowls and garnish with stuffing ingredients (eg dates). Salt and pepper to taste. Serve the rice stuffing in a separate bowl.

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This post is brought to you by Lois Nethery, acupuncturist and Chinese medicine herbalist at Ocean Acupuncture in Curl Curl on Sydney's Northern Beaches.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.

Making the most of Autumn

The weather is getting cooler, the days are getting shorter and the still afternoon air echoes with the sound of migrating birds heading for warmer places. Autumn is a time to gather together the abundance created throughout the Summer, and to store it away for the cooler months. It is a time to start looking inward, to prepare for the stillness of Winter.


Letting go
In Chinese medicine philosophy, Autumn is associated with the element of Metal.  Metal relates to the ability to let go and to express grief.  If your Metal element is healthy, you are able to hold on to your values and principles, while letting go of the ideas and possessions that no longer serve you.  Autumn is a great time to get rid of clutter, to simplify your surroundings and to only hold on to the things you need.


Nurturing foods
While it is a good time to "detox" your home or office, Autumn is not a great time to detox your body.

Instead, it’s a time to start having more nurturing foods.  Root vegetables are nature’s energy storage and you can start introducing them now – try baked potato, carrot, sweet potato, kumera and parsnip.

Raw food is too draining in cool weather, so you can start replacing salads with healthy stir fries instead (use a tiny bit of oil and splash in water so you are steaming rather than frying).  Light soups are a great way to extract the energy from your food to help with storage.

Autumn’s energy is abundant but contracting, so use sour-flavoured foods to astringe the food’s energy, drawing it inwards to help with storage.  Sour foods include sourdough bread, sauerkraut, olives, pickles, leeks, aduki beans, salt plums, rosehip tea, vinegar, cheese, yoghurt, lemons, limes, grapefruit and sour varieties of apples, plums and grapes.


“Metal” symptoms
The organ energies that relate to Autumn and the Metal element are Lung and Large Intestine.  These also relate to the nose, air passages, skin, mucous membranes and immunity.  Imbalance in any of these areas can signify that your Metal element needs adjusting.

If you have symptoms in any of these areas then please contact the Clinic for further advice.  You might need some acupuncture or herbal treatment, or we can give you a personalised food plan to support you.


Easy Autumn recipe – Shepherd’s Barley Soup
¼ onion, chopped (optional)
4 carrots, grated
2 parsnips, diced
1 tablespoon oil
2 ½ litres water
1 cup barley
1/3 teaspoon ginger, grated
1 teaspoon sea salt or 1 tablespoon natto miso
Parsley

• Sauté onion, carrots and parsnips in oil
• Add water, barley and ginger. Simmer 1 ½ hours
• Add salt/ miso and simmer 15 minutes
• Garnish with parsley

Serves 8

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This post is brought to you by Lois Nethery, acupuncturist and Chinese medicine herbalist at Ocean Acupuncture in Curl Curl on Sydney's Northern Beaches.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.

Winter warming

With the cold winter weather, it’s important to keep yourself warm, from the inside out.  By taking care of yourself in the winter time, you are protecting your energy for the rest of the year.

Winter is associated with the Water element in Chinese medicine.  The organs of the Water element are Bladder and Kidneys. 

The Kidneys are very important organs as they store the “Vital Essence”, which is produced in utero and cannot be replenished.  Essence is needed to sustain life, produce Blood and restore damage to the body.  By living a moderate lifestyle and protecting our health, we use up less Essence than if we overdo it.

The Kidneys are also the root of the Yin and Yang of the body.  Signs of Kidney weakness include sore lower back and/or knees, tinnitus, hearing difficulty and urogenital symptoms. In women, Kidney imbalance can lead to infertility.


Prevention
Chinese people always wear plenty of layers to keep their lower backs warm, as the lower back is the “residence” of the Kidneys.  Never allow a gap in your clothing to let in cold air as this will tax the Kidney’s energy.  Tuck in under-layers and make sure you always have a jacket to wear outside.  If you do expose your lower back to the cold, then place a heat pack or hot water bottle on the area as soon as you get home.

You can also investigate traditional Chinese qi-protecting exercises such as Taiji (Tai Chi) or Qi Gong (Chi Kung).  These exercise systems were designed by Taoist practitioners who wished to increase longevity.  By practising Taiji or Qi Gong, you will feel relaxed and revitalised and you will also benefit your Kidney’s energy and protect your Vital Essence.

Winter is the time for eating hearty stews, baked root vegetables and warming teas.  Foods with warming properties include most meats (especially lamb), black pepper, cinnamon, cardamom, cloves, nutmeg, ginger, garlic, onion family, wine (in cooking), chestnuts and capsicum.


Chai tea
Chai tea uses hot-natured spices and is a great warming drink for winter.

2 Teaspoons English breakfast tea
1 Cinnamon stick
3 Cardamom pods
2 Cloves
1 Teaspoon sugar or honey
2 Cloves of black pepper
1 Bay leaf
400mls whole fat milk, rice milk or organic soy milk*


Method:
Put English tea into a small saucepan. Break up the cinnamon stick, bruise the cardamom pods and add to the saucepan along with the cloves, sugar, pepper and bay leaf. Add the milk.
Boil and reduce down to thick syrup, reducing the liquid by half (being careful not to let the milk catch on the bottom of the saucepan).  Strain.

You should end up with thick aromatic syrup a similar consistency to condensed milk.

* Organic soy milk uses the whole bean and avoids genetically modified products

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This post is brought to you by Lois Nethery, Acupuncturist at Ocean Acupuncture in Curl Curl.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.

Cooling “Summerheat-Dampness” – Food as medicine

If you live in Sydney, the recent hot and humid weather may have left you feeling heavy and lethargic.

You may have headaches, a fuzzy feeling in your head or a tight band across your forehead.  Some people get gastrointestinal upsets or they feel thirsty but don’t want to drink anything.

Does this sound familiar?  If so, you could be feeling the symptoms of “Summerheat-Dampness”.

As the weather gets hotter, your body can usually cool itself by sweating.  The pores in your skin open up and release sweat, which evaporates into the air and cools your skin.  However, when humid air surrounds your skin, not only does the sweat have trouble evaporating, but also the “Dampness” in the air can easily penetrate through your pores, according to Chinese medicine.

Dampness is heavy and sluggish in nature.  It impedes and slows the movement of energy and vital substances in your body.  As a result, your limbs and head feel heavy and tired.  You could have aching joints as the Dampness settles there, especially if you’ve been inactive for a while (for example, sitting or sleeping).

The Spleen-Pancreas energy is responsible for transforming and transporting fluid and nutrients around your body and is especially sensitive to Dampness.  If the digestive function of the Spleen-Pancreas is affected, you might feel abdominal pains, nausea, diarrhea or constipation.  If the Spleen-Pancreas can’t transform and transport fluids then you will feel thirsty because the fluid isn’t properly distributed, but you won’t feel like drinking because of the extra moisture lurking in your body.

Fortunately, writers and physicians of Chinese medicine have been observing and documenting the interactions between the body and the seasons for many thousands of years.  Following are some food remedies that you can easily make for yourself, and some tips on preventing further attacks of Summerheat-Dampness.  To help you find the ingredients in an Asian grocery, the Chinese names in the recipes are included in brackets.


Prevention
In hot weather, it’s tempting to reach for refrigerated drinks and sit in air-conditioned spaces.  However, putting cold food and drinks into your body means you have to use your own vital energy to increase the temperature of the food.  Over time, this saps your energy and quells your “digestive fire,” leading to sluggish digestion and long-term problems such as fluid retention, skin problems and poor appetite.

In many tropical countries, the locals drink light teas to stay cool.  By choosing a cooling herb such as peppermint, the tea can induce a mild sweat and help your body to cool down.  Have food at room temperature or lightly steamed and avoid heavy, greasy, spicy or warming foods such as red meat, chilli, spices, dairy and deep fried food.

Rather than switching on the air-con, try putting your hands and feet in cool water and hold a damp washcloth to your forehead and the back of your neck.  Gentle movement of air will evaporate the water and cool you down.  However, avoid strong wind and air-conditioning, which can invade your open pores and lead to cold and flu symptoms.


Watermelon juice
Nature provides us with cooling watermelons right at the time that our bodies need them.  Scoop out the flesh of a watermelon and whiz it in a blender or put it through a juicer.  Watermelons should be kept in the fridge for freshness, but always try to avoid eating or drinking foods that are iced or that come directly from the fridge (see “Prevention” above).  Let the juice come to room temperature before drinking.


Mung bean congee
Congee is a kind of rice porridge that has its own healing properties. You can also add ingredients at different times of the year to promote good health and combat illness.

Congee is cooling, moistening and nourishing. It harmonises the digestion and strengthens the body’s energy (Qi).

The standard recipe is one part rice to six parts water, cooked at very low heat for four to six hours (a crock-pot is ideal).  To make mung bean congee, include 3 tablespoons of mung beans (Lu Dou) per cup of rice.  Optional extra: include a small handful of moisturising lily bulb (Bai He).  Add some grated fresh ginger towards the end of cooking if nausea is more severe.


Chrysanthemum tea
This tea is a favourite summertime drink in China.  It can be made in batches and stored in the fridge, but again, try to let it approach room temperature before drinking.

Ingredients:
60 - 80 White Chrysanthemum Flowers (Ju Hua)
3 teaspoons Jasmine Green Tea
Rock sugar (Bing Tang) or honey to taste
4 litres water

Optional:
2 teaspoons Bamboo Leaf (Dan Zhu Ye)
2 teaspoons Lotus Seed (He Zi)
5 pieces dried Licorice Root (Gan Cao – caution in high blood pressure)

Instructions:
Wash the herbs and put with tea into a cooking pot.  Add 4 litres of water and bring to the boil.  Reduce heat and simmer for 20 minutes.  Add rock sugar or honey.  Allow to cool to room temperature.  Store in refrigerator if not drinking immediately. Serve at room temperature - Enjoy!


If these recipes and preventive measures don’t resolve your symptoms, then please phone the Clinic for further advice or to make an appointment for an acupuncture treatment and herbal formula tailored to your unique condition.

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This post is brought to you by Lois Nethery, Acupuncturist at Ocean Acupuncture in Curl Curl.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.

Silly Season survival tips

Will you start your holidays in good health, ready to enjoy the magic of summer?

Or are you, like most people, rushing to meet all your commitments by the end of the year, planning and shopping for Christmas, attending end of year celebrations and running your body into the ground?

A lot of people are so busy and run down by the end of the year that they get sick as soon as they finally get some rest! Their holidays are spent recovering from the flu and catching up on much needed sleep. By the time they are feeling refreshed and rested, it’s time to go back to work again.

By getting some balance back in your life, you can finish the year on a high and make the most of the glorious Australian summer.

Here are seven top tips to help you survive the silly season.



1. Rest
Getting enough good quality rest and sleep is usually easier said than done at the end of a busy year. Make a commitment to have an early night when you don’t have social engagements to attend.  If you do find that you are going out several nights of the week, try to have a nap in the afternoon.  Even if it is just for an hour or so, it will help you to recharge your batteries.

If you are having trouble sleeping, refer to the earlier article on natural sleep techniques.  Herbal teas such as chamomile or valerian before bedtime can help, as can warm milk.

If these techniques still aren’t enough, then call the Clinic for some convenient herbal pills that you can keep in the bathroom cabinet for those nights when you can’t easily drift off to sleep.


2. Food
When your usual sleeping and eating routine is disturbed during the Silly Season, it can really create havoc with your health and peace of mind.  Even if you are eating out a lot, try to always start the day with a nutritious breakfast.  Whole grain cereals, such as oats, provide energy and also calm your body and mind.

When you’re at social events, try to opt for healthy snacks where possible and if you are the host then make sure you offer your guests healthy options.  For example, have sushi and wraps instead of deep-fried or highly processed foods.  Serve vegie sticks with yoghurt dips or homous and unsalted nuts with organic dried fruit, alongside chips and cheeses, to give your guests the option to stay healthy.

If you are going to an event with finger food, then try to grab a sandwich or a salad before you go so you are not hungry and filling up on high calorie, salted food.

If you still find that you’re overindulging then it could be time to consider a Herbal Party Pack.  It’s a selection of three classic herbal formulas for headache, nausea and sluggish digestion due to overeating.  Call the Clinic to order your pack.


3. Drink
At this time of year, alcohol is served at all hours of the day and night, from champagne breakfasts to late night cocktail parties.  Aim to reduce the quantity of alcohol you’re consuming, while still being socially acceptable by holding a glass of something!  Always go for low-alcohol options when you can, such as light beer or a wine spritzer.  Try to alternate each glass of an alcoholic drink with a non-alcoholic one such as water or soda-lime-bitters. If someone offers to recharge your glass then ask for half a glass.

If you’re having cocktails then try non-alcoholic fruit-based versions such as a virgin mary or an alcohol-free daiquiri.  Then you’ll be keeping up your fruit & veg and your liver will thank you.  When all else fails, the headache and nausea formulas in your Herbal Party Pack can come to the rescue.


4. Exercise
Just a half hour walk each day will help to clear your head and keep your energy flowing.  If you’re thinking of making a New Year resolution to exercise regularly then give yourself a Christmas gift of an interesting exercise class like martial arts, fitness training or yoga to help you to get motivated.


5. Moderation
The Taoist philosophy of Chinese Medicine is based on “everything in moderation”.  Just as overeating is damaging to your health, following an overly restrictive and punitive diet creates disharmony in your mind.

If you really need some chocolate then have a square or two rather than the whole block!  Craving and denial can be just as unsettling as overindulgence.  If you overdo it one night then don’t try to redress the balance with a punishing exercise routine and fasting the next day.

Just get back into moderate exercise and healthy food and try to increase your awareness so the next time you’re out, you go a little easier on yourself.


6. Reflection
Take a moment to reflect on your achievements this year and think about what you would like the new year to bring for you.

If you’ve had a hard year then congratulate yourself for making it through!  Most importantly, reflect on everything that you are grateful for in your life.  If you're feeling stressed and finding it hard to feel gratitude to start with, then consider the slum children of India, for example. They don’t have clean water, good food, adequate shelter, security or education.  Australia overflows with good fortune, and any difficulties that we encounter in our lives can be put into context by comparing our luxurious standard of living with many of our fellow human beings.

By reflecting on everything that you are grateful for in your life, you can open your heart and experience a wonderful sense of wellbeing, as well as feeling naturally more compassionate towards those around you.


7. Tithing
Once you have realised the abundance of good fortune that we all enjoy, work out how much you can spare to share with others.  If you don’t have a lot of cash, can you donate your time or expertise? Can you give gifts of charity donation certificates instead of presents?  Can you choose gifts that were made by workers who are adequately compensated for their labour?  Good local sources of Fair Trade products are the Oxfam store at Warringah Mall, the organic co-ops in Whistler St, Manly and Arthur St, Forestville, or the Sunday Organic Markets at the Parkway Hotel in Frenchs Forest.

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This post is brought to you by Lois Nethery, acupuncturist and Chinese medicine herbalist at Ocean Acupuncture in Curl Curl on Sydney's Northern Beaches.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.

Sleep well - naturally

Do you know someone who has trouble falling asleep? Maybe they can get to sleep easily but wake up during the night. Sometimes people get enough hours of sleep but they don’t sleep well, feeling groggy and hung over in the morning.

About one in five people don’t get a good night’s sleep. For many of these people, there is no specific cause such as sleep apnoea. They simply have recurrent or constant difficulty getting adequate refreshing sleep.

Acupuncture and Chinese herbal medicine are excellent treatments to help establish healthy sleep. 

Simple techniques for good sleep

Whether you’re going through a temporary period of stress or have suffered from poor sleep for a long time, these tips can help your body to fall back into a natural rhythm.

The right environment

Try to reduce noise, light and heat in your room. Try heavy curtains to absorb noise and block light. If you are sensitive to noise, a fan or white noise machine can help. It is best to sleep in a room with fresh, cool air rather than being too hot. Use another blanket if necessary.

Bedtime rituals

Give your mind and body cues that it is time to sleep. Choose soothing activities such as a warm bath, shower, foot soak, light reading, meditation or sipping a cup of non-caffeinated tea.

Bedroom sanctuary

Your mind needs to associate bed with rest and sleeping. If you need to read, to have an important discussion, think about work or watch television then it’s best to do so in another room. Try to write down any concerns or worries during the early evening so you don’t think too much at night.

Daily rhythms

Your body adjusts to a rhythm of sleep and waking so it’s important to maintain a regular bedtime, even on weekends.

Correcting disturbed sleep patterns

If you suffer from disturbed sleep, then you might need to implement some further techniques to train your body and mind to sleep well.

1. Calculate your current hours of sleep

Estimate how many hours you were actually asleep last night. For example, if you went to bed at 10pm and got up at 6pm but spent a total of two hours awake during the night, then this is six hours of sleep.

2. Work out your bedtime

Decide on a time to get up every morning (even weekends). Using the number of hours you slept last night, count backwards from the time you will get up to figure out when to go to bed. For example, if you slept for six hours and will get up at 6am, then go to bed at midnight.

Repeat these steps every night until you are able to sleep through from bedtime until morning. This is an important step in helping your mind to make the association between bed and sleep.

3. What to do if you wake up at night

Many people who wake up in the middle of the night alert or worrying tend to become more and more anxious and frustrated. They watch the clock, tossing and turning, and then start to get even more anxious that they will be too tired to function well the next day. This becomes a vicious circle of waking up, feeling frustrated, and then becoming too worked up to go back to sleep.

After some time, the mind no longer makes a connection between bed and sleep. Now the idea of bed is associated with worry and frustration, so the very thought of going to bed can fill some people with dread.

This is why it’s so important to nourish the mind’s connection between bed and sleep, and take steps to protect this connection.

If you wake up during the night, check the time and then tell yourself you will just lie in bed peacefully for 20 minutes. Close your eyes and gently focus on your breathing. Try to avoid checking the clock too often. Some people will fall asleep at this stage, just by being relaxed rather than worried.

If you’re still awake after 20 minutes, then GET UP! It is very important that you don’t compromise your mind’s bed-sleep connection. Go into another room (use low lighting or candles). Try reading, meditating, writing or other soothing activities. Avoid watching television as it’s too engaging. You could have a cup of chamomile tea, some of our special Peace Tea (blend of relaxing Chinese herbs) or a Chinese herbal sleep remedy.

When you start to feel sleepy, go back to bed and again tell yourself you’ll just lie there peacefully for 20 minutes. Keep repeating this cycle until you fall asleep.

It might seem strange or difficult at first, but these strategies can go a long way towards giving you a long, refreshing night’s sleep.

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This post is brought to you by Lois Nethery, acupuncturist and Chinese medicine herbalist at Ocean Acupuncture in Curl Curl on Sydney's Northern Beaches.

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Ocean Acupuncture is a natural medicine centre of independent health practitioners. The views expressed in this blog are the author's only and do not necessarily reflect the views of the other Ocean Acupuncture practitioners.
The information presented in this blog, and on the Ocean Acupuncture website, is for interest and educational purposes only and is not intended to be a substitute for health or medical information or advice. For health or medical advice, please consult your health professional.