Ask The Doctor: Insomnia

What’s the best way to treat insomnia?
—Cynthia via Facebook (facebook.com/naturalsolutionsmagazine)

From Mary Saunders, LAc,  a Boulder, Colorado–based acupuncturist and Natural Solutions guest expert.

We’re no longer rhythmic in the way we lead our daily lives. It’s best to follow the natural rhythm of the sun: Be active while the sun is up (the yang part of the day), and slow down and be more receptive when the sun sets (yin time). This means you may have to say no to evening social activities or hobbies to re-create a life that will sustain your health. Also, try these eight strategies to help you get back on track:

1. Turn off the TV or computer one to two hours before bedtime—both stimulate the brain and make it hard to wind down.
2. Nix sleep-affecting substances, like sugar, caffeine, and alcohol.
3. Stabilize blood sugar by eating lean protein, complex carbohydrates, and lots of vegetables. People often wake up in the middle of the night because of low blood sugar.
4. Eat your last meal two to three hours before bedtime to allow your body to digest before you go to sleep.
5. Exercise for 30 minutes daily—vigorous walking is enough.
6. Get 20 minutes of sunlight first thing in the morning to reset your sleep, mood, and energy cycles.
7. Stick to a regular bedtime. Turn the lights out by 10 p.m., if possible, and no later than 11 p.m.
8. Take an herbal formula for your specific pattern of insomnia; this might include Hyland’s Calms Forté or Boiron Quietude. Your acupuncturist can pinpoint the best combination of herbs for you.