Have you ever noticed that a bad night's sleep often ruins the next day? Sleep deprivation is one of the biggest health epidemics we face today. Sleep is the foundation for excellent health. I always emphasize good sleep habits since it affects all of your healthy habits, as I can attest to from years of sleep deprivation during acupuncture school and early motherhood. Lately, I've had many patients suffering from insomnia, which can lead to anxiety, depression, pain, and fatigue, which can then interfere with exercise and healthy eating. Even if you sleep well, you may want to share this with your friends and family, since their moods can affect you.
Remember, many factors affect your sleep. Having a routine will help ensure better sleep even when you have unexpected disruptions (like our cats fighting at 3 a.m.!).

Can you improve on any of these areas?

  • Nutrition - especially sugar intake
  • Timing of when you eat
  • Hormone balance
  • Light exposure - natural and electronic
  • Sleep supplementation
  • Reducing pain, anxiety, and stress
  • Sleep environment
  • Bedtime routine

Read Dr. Minkoff's explanation of how sugar affects hormones and sleep.

Even if you are short on sleep, keep your exercise routine in place by doing anything to move your body, even for 2 minutes! See below for a 5-minute arm routine from Barre instructor Lydia Magnoli.

"Keep the schedule, shorten the scope."
James Clear, author of Atomic Habits

See next week's Part 2 of healthy sleep for more specific tips and tools to enhance your sleep.


Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points in the body to stimulate and balance the flow of energy or Qi. Acupuncture has been found to be effective in treating a wide range of health conditions, including insomnia and other sleep disorders. Here are five ways acupuncture helps with sleep:

  1. Promotes relaxation: Acupuncture stimulates the release of endorphins, which are the body's natural painkillers and mood enhancers. These neurotransmitters help to promote relaxation and reduce anxiety.
  2. Regulates the body's natural rhythms: Acupuncture can help regulate the body's circadian rhythms, which are the natural cycles that govern our sleep-wake patterns. By balancing the flow of energy in the body, acupuncture can help to restore a healthy sleep-wake rhythm.
  3. Reduces pain: Pain can disrupt sleep and make it difficult to get comfortable. Acupuncture can help to relieve pain by stimulating the release of natural painkillers, such as endorphins and serotonin.
  4. Improves sleep quality: Acupuncture has been shown to improve the quality of sleep by increasing the production of melatonin, a hormone that regulates sleep-wake cycles.
  5. Enhances overall well-being: Acupuncture can help to improve overall physical and mental well-being by reducing stress, anxiety, and depression, all of which can negatively affect sleep.

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
Acupressure: An Mian
Try these famous acupressure points for better sleep. The An Mian points are on either side of the neck. To find them, place a finger behind each earlobe, and move the fingers just behind the bony protrusion. Light pressure for 2 minutes is ideal.
How to Get More Restful Sleep
By Dr. Minkoff of BodyHealth

Summary of Recommendations:

  • Reduce or eliminate any processed sugars, especially before bed.
  • Raise the amount of protein in your diet (many people find they have an easier time sleeping once they start taking PerfectAmino).
  • Start working out if you don’t already, preferably earlier in the day.
  • Ensure you have no blue lights in your bedroom and the rest of your house if possible.
  • Turn off your phone at least an hour before bed.
  • Use BodyHealth sleep supplements as needed to aid in getting to and staying asleep

To read the full article go to: How to Get More Restful Sleep

To order BodyHealth supplements go to Fullscript to access or set up your account. We carry most supplements in our office and can dropship as well.
“A good laugh and a long sleep are the best cures in the doctor’s book.”
- Irish proverb
Free meditation written and recorded by Chantelle
More Expert Resources
Need To Recharge But Short On Time?
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5 Minute Workout
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2831 Camino Del Rio South, Suite 218, San Diego CA 92108