Photo by Mai Le.

Q: Whether or not I get five or eight hours I tend to have trouble falling asleep each night. I guess I’m looking for a way to shut my brain down at night and be free of stress. How can I convince my brain it’s time to go to sleep? It would be great to avoid medications. Chelle S. San Diego, CA

A: Acupuncture can be so effective at inducing sleep that one patient left my office only to fall asleep at the wheel under a stop light! As an acupuncturist and patient, I’ve enjoyed more restful nights as a result of the subtle, yet powerful affects of a good needling treatment. A new message must be sent to your brain allowing it to turn the light switch off. Because stress creates inflammation and contraction within the vessels, acupuncture is a perfect fix to free up peripheral nerves thus improving physiological function.

As the hair thin needles are inserted into the skin a message transfers to your nervous system signaling the release of neuro-endocrine chemicals. Acupuncture is great because it exerts an almost instant influential affect which balances brain waves.

Night time is an opportunity for yang energy to gently unfold into yin. Remember to create a cozy space for slumber. Keep it simple in the bedroom. Draw the curtains to keep the light from shining in until morning. Sweet dreams!

Got a question for us? Drop your tricky, random, wacky or plain confusing health question into the Suggest-O-Matic, leave a comment, or tag your tweet questions with #wellwire and our team of experts will answer them in this weekly column.

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and was the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by MoToMo.

Dr. Gibran shared his top 5 secrets for good sleep and mentioned how important it is to pay attention to the bedroom itself. All I could think was: in order to achieve the greatest, most relaxing sleep you’ve ever had, you have to make sure that your bedroom becomes a real sanctuary. Three words: warm, light, muted. Here are my tips for creating the perfect sleep space:

• Warm. Incorporate warmth in lighting and bedding. The right light is warm and dimmed, mimicking nighttime. This makes your little nook very relaxing and perfect for intimacy. Choose bed sheets that keep you warm and cozy. Los Angeles interior designer Nadia Geller strongly recommends at least 300-thread-count sets, which are breathable and soft.
• Light. Go neutral and de-clutter. We all want our bedrooms to reflect our personalities. For instance, I associate myself with hot and loud colors, but I know that these shades will only excite my senses, making it harder for me to relax. Choose wall patterns that are light and pleasing to the eyes; you can always express yourself in other places in your home. Keep your bedroom neat and free of clutter. Clothes and junk only distract you from resting.
• Muted. Cover and tune out. Think about the huge, thick curtains used in luxury hotel rooms. They are lined curtains that keep the light out. There are many inexpensive lined curtains out there, so don’t let its luxurious quality stop you from scouting for your own. Make your room sound proof by investing on a great rug that mutes creaky floors. Tune out street noises with relaxing music. Stow your laptop and mobile phones deep inside your drawers! Most importantly, leave the television in the family room. Banning the tube from my bedroom is actually the best decision I’ve ever made in my home.

Need another reason to create a sanctuary? Dr. Carrie explained how sleep rejuvenates the body and improving sleeping habits rejuvenates the brain. So, do you have your own sleep sanctuary tips? Tell me more in the comment section!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by rainycity.

We function better when we get good sleep. So, are you getting at least seven hours of uninterrupted sleep every night? Do you fall asleep peacefully and wake rested? Or does your mind spin for hours waking you repeatedly until your alarm clock buzzes?

Sleep rejuvenates your body and improves your immune system. It lowers inflammation, helps your blood pressure, improves memory and recall, fights depression and anxiety and improves attention and concentration.

Here are 5 tips to try at the end of a stressful day, to avoid one of those nights:

1. Try winding down thirty minutes before you want to go to bed by shutting off the computer, TV, and your mind.
2. Eat a protein snack before bed to help your blood sugar (not high sugar dessert). Something like a handful of unsalted almonds or a hard-boiled egg is perfect.
3. Cut down on the caffeine. If you have to have your fix, drink it in the morning, rather than the afternoon, so you’re ready to wind down by bedtime.
4. Re-evaluate your old mattress and pillows. Maybe it’s time for an upgrade if they’re too firm or too soft. Plan the purchase and save up for a real quality mattress and pillow!
5. Consider taking your calcium/magnesium supplements at night. These can help with muscle relaxation. Also think of sleep friendly herbal teas like chamomile, lavender, and passionflower.

Dr. Carrie Jones has practices in Tigard and Sherwood, Oregon where she focuses in all aspects of women's health. She is an adjunct professor at the National College of Natural Medicine, and writes and speaks regularly on the subject of women's medicine.

Photo by Hotfield.

The longest night is now behind us with the passing of Winter Solstice, and the days will slowly become brighter: Winter has officially arrived! In Chinese medicine this is what we call the Yin (cold, dark, slow) time of year, as opposed to Summer’s Yang (warm, bright, energetic). In this season we should meditate more, sleep in when possible, and take care of our fatigued bodies.

Chinese medicine is a great way to keep your body cold and flu-free. Practitioners often use moxibustion this time of the year for its power to keep dampness, that heavy sensation and lack of energy, which is a real problem here in the Northwest. Acupuncture points are chosen to keep the immune system in check, and also to keep energy at a balanced level.

Speaking of energy, you may notice that you don’t have the same amount of “get-up” you do in the summer, which is a good thing. It’s not lethargy, it’s nature’s cue to take it a little slower in the winter. The ground is cold, animals are hibernating, and life is building up to slowly burst forth in the spring. Unfortunately, we don’t have the luxury of taking a few months off to sleep as the animals do. For us, there’s no difference in our work and school schedules and life goes on as usual.

Here are some simple suggestions for slowing down and making the most of the season:

• Stop drinking iced drinks and go for the warm versions of these. I recommend a nice herbal tea, as coffee increases dampness in the body.
• Choose warm, nourishing soups and stews over cold foods and salads. Be sure to choose good quality meat and fish for these meals.
• Eat more in season vegetables like sweet potatoes, yams, and winter squash.
• Cook your own food instead of eating out! This will warm your house (the heat from the stove) and warm your heart (nourishing yourself and those you love). If you don’t have time to cook, consider setting up a slow cooker to simmer healthy meals for you while you’re at work.

Happy Wintering!

Amy Chitwood, L.Ac. is a graduate of the Oregon College of Oriental Medicine. She is nationally board certified in Chinese herbal medicine and manages the Portland Acupuncture Blog.

Photo by Gibson Claire McGuire Regester.

We’ve been reading about beauty this week. We can put over 515 chemicals on our bodies everyday. Know the ingredients in your cosmetics and skin care products by checking in with Skin Deep.

Another way to know what’s in your lotion is to make it yourself. If you don’t have the time to obtain essential oils or time make your own lotions, you can use simple foods found at your local grocery like cucumbers for those stubborn bags under your eyes,  an advocado dry skin mask, or olive oil for a natural hair conditioner.

There are ways to stay naturally beautiful from the inside out or with Chinese medicine. Bonus: here’s how to understand the mechanisms of balding and prevent it.

Activities like sleeping and yoga affect beauty. Meditation is one way to de-stress while keeping your skin vibrant and healthy.

Over the last few years, various skin care product companies have taken note of the startling fact that 9 out of 10 young women and girls want to change at least one aspect of their body. Dove brand and its parent company Unilever have made improving self-esteem and self-image in girls a focus. There are entire websites and local organizations, like Maiden Spirit devoted to improving self-esteem in girls.

Feeling pretty? We are!

Dr. Gibran Ramos completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Dr. Ramos helps patients transform their lives and optimize their well-being at a private practice in Portland, Oregon.

Photo by Hanna Horwarth.

October is almost over which means its time for one of our favorite holidays, Halloween! Prepare yourself for the long night with some of our recent reading:

Still looking for a costume idea? Making your own Halloween costume cuts costs and making your Halloween costume from recycled materials can be absolutely free. These are really fun and creative!

Your feet don’t need to dress up! Running around with bare feet is not just the latest fad, it’s actually beneficial to foot health and prevents injuries. There is even a pair of shoes called Vibram Five Fingers that protects and allows foot movement freedom while you’re running around in the dark.

Yet another benefit of sleep. A certain protein found in people with Alzheimer’s increases when we’re awake and decreases when we’re asleep. So get try and get some quality sleep even when the wind is howling and the house is haunted by ghouls.

The dreaded sugar monster. Kids can be little hellions on that night of sugar overdose so here are some good parenting tips to prevent that tiny monster from becoming unruly.

The good for you sugar? There is a certain type of sugar that can help preserve those pearly whites. Its called xylitol. So after that evening of sweets for both dinner and dessert, chew on some xylitol gum.

Have fun on Halloween and be safe. From our family to yours!

Dr. Gibran Ramos completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Dr. Ramos helps patients transform their lives and optimize their well-being at a private practice in Portland, Oregon.

Photo by Chelseagirl.

Take a second to count the number of cups of coffee or black tea you drink a day. Now consider this: these caffeine-containing beverages have zero nutritional value. Caffeine is immensely addictive and found in chocolate, sodas and many over-the-coucounter medications.

Caffeine can elevate the mood, energize, delay fatigue, and stimulate the central nervous system. It can also cause hands to tremor and the heart to palpitate. So, why is caffeine our national drug of choice?

Caffeine feeds our cultural addiction to fast-paced lifestyles. There are numerous reports on this topic, all of which you are welcome to sift through on PubMed. 

Among the health complications:

• Results in nervousness, irritability, insomnia and dizziness
• Exacerbates anxiety and lead to panic attacks
• Raises blood pressure
• Causes or aggravates heart rhythm disturbances
• Aggravates ulcers and heartburn
• Stimulates acid secretion in the stomach
• Acts as a laxative and can create dependency
• Causes loss of key nutrients, including potassium, calcium, magnesium, and zinc

During Pregnancy:

• Crosses the placenta and effects the fetus
• Enters breast milk

Next time you are reaching for a latte, consider a cup of herbal tea instead. One of Dr. Nishant’s favorite is a roasted dandelion tea. Here is a simple recipe to try.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by denisemattox.

You already know that beauty is more than skin-deep. Skin health and appearance depend on much more than what fancy lotions, latest “age-defying” cream or organic make-up you might be using.

Beauty begins on the inside…with the gut and nutrition!

Think of your gastrointestinal lining as the skin inside your body. The health of this gut lining can improve the health of the rest of your body and especially your outside skin. There are many similarities: the gut lining replaces itself often, its irritations and inflammations show up on the skin, and nourishing blood flows just under the surface. What is happening on your skin is reflection of what is happening in your gut. A happy gut equals more radiant skin.

You are what you eat.

Many skin problems can be improved with smart nutrition and identifying and eliminating food sensitivities and allergies. Water and essential fatty acids are internal lotions, making skin soft and supple. Nutritious whole foods provide important anti-oxidants, vitamins and minerals for the frequent renewal of healthy skin cells.

Get the glow!

Move water and nutrition to the skin surface through getting the glow going. Anything that brings a light sweat to the skin means that the skin is being nourished and the toxins are being removed. The glow can be through walking, yoga, bouncing and even sex. Any movement that brings a light sweat counts.

Smile from the inside.

Learn to manage your reaction to stress. Stress affects the health of your skin. We’ve all noticed cold sores, acne or blemishes popping up when we are under stress. Acupuncture, meditation and sleep can all help us lessen the effects of stress on our skin.

When we start to work on the inside, we not only feel better but also look better!

Dr. Gibran Ramos completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Dr. Ramos helps patients transform their lives and optimize their well-being at a private practice in Portland, Oregon.

Photo by jpcolasso.

I’m not being dramatic: we are on the verge of what could be a terrible flu season, fighting a strain of flu virus that has the potential to be very infectious and strong. So don’t wait for that first sniffle! Flu vaccine aside, here are eight ways you can buff up your immunity:

1. Manage your stress. When under long-term stress, our bodies adapt by moving energy from the defensive mechanisms of the immune system  to dealing with the perceived stressor. Our bodies can’t differentiate between being chased by a tiger and our deadline at work, it’s up to you to help your body cope.
2. Get some good sleep. At night our bodies repair and rejuvenate and the immune system can focus on its job. This is a very important time for various cells of the immune system to sweep through our body, spot and destroy potential invaders.
3. Balance your energy.  Chinese medicine can help you to balance your energetic defenses so that your body can recognize an invader when it sees it. Acupuncture and Chinese herbs (like ginger) can help with this immune process along with the ancient exercises like Qi gong and Tai chi.
4. Get your sunshine. The vitamin D produced by your  skin and the sun shining on it actually increases your immunity. This vitamin has also prevents certain types of cancer.
5. Eat the rainbow. The pigments in fruits and vegetables are super antioxidants and have an anti-viral activity.
6. Bounce and move! Bouncing is a specific type of movement exercise that circulates the lymph system. The lymph is where most of your immune cells are located. Bouncing increases the likelihood of these cells to come in contact with a virus or bacteria that has made its way deep into our body.
7. Inoculate yourself with bacteria–the beneficial type. These bacteria are called  probiotics. There is a delicate balance between the beneficial bacteria, harmful bacteria, viruses and fungi in your body. The probiotic bacteria establish their place in your body out-competing other bacteria, viruses and fungi. This keeps you healthy.
8. Laugh it off.  Laughing activates the immune system through the psychoneuroimmunological connection. This is just a big name for a simple concept, your emotions affect your health and well-being. Laugh more!

Dr. Gibran Ramos completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Dr. Ramos helps patients transform their lives and optimize their well-being at a private practice in Portland, Oregon.