insomnia treatment acupuncture Quay Health Sydney CBD

If only I could get some sleep

Michelle always felt tired and sleepy in the day time, because she could not sleep at night. It usually took her more than 1 hour to fall asleep, and sometimes even the whole night until 5-6am, even though she was really sleepy.

Daniel a 12 years old, used to lie down on his desk at the school, due to his dreaminess at night.

Ben also has a sleeping problem. He always wakes up very early around 3-4am. After waking up, he would not be able to go back to sleep, no matter how sleepy he was.

insomnia treatment acupuncture Quay Health Sydney CBDInsomnia is one of the most common health problems in the world. From research, there are one out of three people who will suffer from some form of sleep disturbance during their lifetime. For some they would continue for many years, and they would try many ways to deal with it, including having sleeping medication or drugs, but these would not work when they stop taking it.

 

Clinically, insomnia may occur individually or be accompanied by the manifestations of headaches, dizziness, palpitations, amnesia, etc. Insomnia is a disease, and long-term lack of treatment or mitigation will inevitably lead to a series of adverse consequences, such as reduction in the quality of work and life, reduction in the body’s immune system, endocrine disorders, easily leading to and aggravating infectious diseases, cerebrovascular diseases, diabetes, gastrointestinal diseases and so on.

 

In Chinese Medicine, insomnia can be divided into three different types according to the pattern of the sleep problem.

 

The first type of insomnia is that people try hard to fall asleep. If it takes over thirty minutes to fall asleep, it is defined as insomnia, but in some cases it can take hours and in several cases people just will not fall asleep until the sun comes up. This pattern in Chinese medicine is associated with a deficiency of the heart yin energy. The yin energy is the energy that calms, cools and moistens. Its function is especially important at night time. When the yin energy is deficient, our mind cannot calm down, and we would feel irritable and hot during the night and cannot have good quality sleep. This condition is associated with long term stress or overworking. Commonly associated symptoms are: night heat or night sweats, palpitations, dizziness, tinnitus, poor memory and concentration, constipation, dry mouth at nights and red tongue. The treatment for this type of insomnia is with Acupuncture points that nourish the yin energy reducing heat and calming the spirit. In addition to sleeping better the patient should also feel an all-around improvement in his physical and emotional health. Acupuncture for Shenmai(BL62), Zhaohai(KI6), Taixi(KI3), Dalin (PC7), Shenmen(HT7), Taichong(LR3) can help for that.

 

The second type of insomnia is when sleep is easy but the quality of sleep that follows is poor. The person feels that the sleep is very light and often wakes up. Sometimes it feels as if no sleep has been had at all. This type of insomnia is usually due to over work and over thinking which weaken the energies of the heart and the spleen; the digestive system. The heart in Chinese Medicine is in charge of sleep and mental activities and needs sufficient nourishment to function properly. Other symptoms often associated with this pattern are palpitations, fatigue, poor appetite and digestive problems. The treatment is by using acupuncture to nourish the heart and strengthen the digestive systems and improvement in sleep should soon follow. For acupuncture, we usually use: Xinshu(BL15), Pishu(BL20), Baihui((DU20), Shenmen(HT7), Sanyinjiao(SP6), Neiguan(PCC6). If dreaminess, can also use Pohu(BL42), Yinbai(SP1), lidui(ST45), Daling(PC7).

 

The third type of insomnia is when the problem is waking up early in the morning. The person will wake up some time between 3 and 6 in the morning and will not be able to go back to sleep. In Chinese medicine this problem is related to the liver and it is usually caused by emotional problems, stress or worry. Like worrying about what will need to do during the daytime. Other symptoms often associated with this type of insomnia are: irritability, tearfulness and sometimes light headedness. The treatment is with Acupuncture points that treat the liver and calm the mind. You can expect an improvement in your mood and general feeling, in addition to sleeping better. For the acupoint, we can use: Xinjian(LR2), Zuqiaoyin(GB44), Fengchi(GB20), Shenmen(HT7), Sishencong(EX-HN1) etc.

 

Those suffering from insomnia understand how important a good night’s sleep is in order to feel great and be productive the next day. Acupuncture for insomnia is one treatment that can help to alleviate insomnia without the need to take potentially harmful prescription sleeping aids. It focuses on treating the whole body and not just the symptoms, the root cause of the insomnia will be addressed, be it stress, pain, dietary irregularities, etc. By resolving the underlying imbalance, the insomnia will effectively be treated, and the individual will enjoy a better overall quality of life.

 

To find relief from your insomnia book an appointment to see Quay Health’s accupuncturist’s Si Chen and Darren Geer.  Call 9252 2825 to book an appointment.

Si Chen Acupuncturist Quay Health Sydney CBD

Si Chen
Acupuncturist
Quay Health Sydney CBD

 

Ever been in a car accident?

Whiplash is an injury to the neck caused by a sudden head movement, usually extension.

 

whiplash-imageWhiplash injuries are most often associated with motor vehicle accidents, especially those where the vehicle is hit from behind. Whiplash can also occur during sports and falls. The head is thrown in one direction and rapidly recoils in the other. This causes excessive stretching and possible tearing of the muscles and ligaments in the neck. Whiplash is essentially a sprain or strain of the cervical joints.

 

Symptoms include:

  • pain (worse with movement)
  • stiffness
  • loss of range of motion
  • headache
  • tenderness in shoulders and upper back
  • tingling or numbness in the arms
  • dizziness
  • jaw pain
  • tinnitus (ringing in the ears)
  • sleep disturbance

 

Early intervention and chiropractic treatment is necessary for adequate healing and strengthening of the delicate neck structures. Chiropractic adjustments, mobilisations and exercises lead to a more rapid recovery than prolonged immobilisation or use of a cervical collar.

 

If you or anyone you know, is experiencing any of these symptoms due to a whiplash injury, call us on 02 9252 2825 to book a consultation.

 

Dr Rebecca Squire
Chiropractor
Quay Health
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Running…a fine line between better performances and injuries

I am a physiotherapist and a runner. As a runner I know there is a fine line between better performances and injuries.
 

shutterstock_230939503Running is a quick, natural, cheap, flexible way to keep fit. Yet, so many people suffer injuries from performing their running training or competitions. There are a number of reasons for this:

 

1. Over training – or doing too much too soon

 

The body has amazing abilities to compensate and cope with the demands we place on it. But there are limits. When we exercise our body basically breaks down with the exercise and then is rebuilt but better and stronger…UNLESS we go beyond our body’s ability to adapt.

 

For each of us there is an individual range of activity performance where if we do too little our bodies will never improve; but if we do too much they break down more than the repair process can heal it and create positive adaptations. If this imbalance is prolonged it can result in an injury or illness. For example: someone just beginning an activity, like running, has to increase their volume or intensity at a much lower and slower level than a seasoned performer of the same task.

 

Generally the rule is: do not increase volume/distance more than 10% per week or increase intensity more than 2-3% in a week…speed increases, including too many hills, can cause quicker breakdown and maladaptations than increasing volume/time/distance.

 

I have treated many people who have started training for the City to Surf by running lots of hills the week before….they did not make it to the start line! Hills like speed and distance need to be progressed at a rate that the body can adapt to. The body adapts amazingly well but it has limits that need respecting.

 

Over training can also mean running too much, especially if you do not have a good nutrition base or are not sleeping enough. The body needs good healthy food to help heal the body and contribute to positive adaptations that well planned training provides and enough sleep to give the body a chance to repair and recover. Most healing occurs during sleep. Never underestimate the power of sleep. I saw a great quote on line recently it said’ if you have to choose between more sleep or an extra training run…choose more sleep!’ Adaptations from training occur when we sleep!

 

Many runners run fast all the time, but research is showing that the optimal training ratio is 80:20 i.e. 80% done at aerobic heart rate level and 20% at medium or high intensity….the higher the intensity the more stress on the body and too much stress leads to overtraining syndrome or illness or injury.

 

2. Technique errors

 

Many runners do not think technique is important – they think anyone can run. But like in every other sport or activity there are techniques that help to minimise stress on the body.

 

If you have never been injured then I would NOT change a thing, but if you constantly suffer injuries looking at technique may be very beneficial.

 

There are some facets to running that research is showing to be less stressful for our bodies. These include:

 

a) Cadence – how many steps we take per minute

 

Quicker, shorter steps are better than over striding and landing with the foot in front of the body. This causes a braking effect. Longer slower strides tend to have this pattern with a cadence around 160 steps per minute. Research is showing that around the 180 steps a minute is more optimal.

 

b) Landing with our foot as close to under our hips as possible with our lower legs vertical helps to minimise forces. Hard to know if you do this or not…so maybe get a running assessment.

 

3. Pre-existing weakness or tightness/muscle imbalance

 

Sometimes injuries we have had years ago may be affecting how we are moving today. Previous traumas and illnesses can also have an effect. Sometimes by correcting these imbalances the restricted body part can then be free to move correctly and thus be strengthened or trained to move in a more optimal pattern.

 

Book in today for your running assessment or assessment of your past injuries and how they might be affecting your running today!

 

Jo Hadley

Phyisotherapist

Quay Health

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Why would anyone want to learn to hypnotise themselves?

Why would anyone want to learn how to hypnotise themselves?

Have you have ever felt overly anxious, stressed and lacking in confidence, overcome by change or a relationship ending, wondering why you keep over eating or lacking the motivation to exercise even though you know ‘consciously’ that you will feel great afterward? The list of issues is infinite and so are the possible solutions. Neuroscience tells us that we can change our brain by utilising some tried and true techniques and it is much easier than you would expect. One of the greatest benefits of Self Hypnosis is that there is no possibility for a ‘one size fits all solution’. The solution will be generated by the unconscious mind and will be truly unique to each individual and each situation or issue.

 

sunshineSelf Hypnosis is actually any technique which can be utilised to bring your own mind into a natural
state of focus and absorption, at will. Mindfulness and meditation achieve the same thing but there
is a fundamental difference. Self Hypnosis incorporates purpose and intention to focus the
unconscious mind into providing not only a deeply relaxed and therefore anxiety and stress free
state of being but it also provides the means by which you can find your own unique solutions to
whatever you consider to be a problem or a goal that you wish to achieve.

 
A qualified Clinical Hypnotherapist can help you do the same thing and will often teach and suggest various Self Hypnosis techniques in a private session as ‘take home tools’ to extend and consolidate your desired outcome.The benefits of practising some fundamental techniques are outstanding and can give immediate and profound results.

 
Quay Health’s Hypnotherapist Antonella Franchini is so passionate about the benefits of Self Hypnosis that she is offering a complimentary  introduction to the easiest and most effective techniques that she has witnessed and which have worked for her clients over many years in practise.
It’s a win win. Come along and meet Antonella without the pressure of having to address a ‘specific issue’ or disclose any personal stuff. You can experience first hand how easy it is to enter a self induced trance and be able to comfortably and easily utilise these amazing skills at home or at work whenever you need or want.

 

Quay Health’s Introduction to Self Hypnosis is running on Thursdays from 5.15pm to 6pm in February.  Places are limited so you will need to book by calling us on 9252 2825 or email us at info@quayhealth.com.au

Pillows, what do Chiropractors recommend?

Getting a good night’s sleep is crucial for both your physical and emotional health.

 

However, sleeping for many can be uncomfortable and often this is down the type of pillow they use.  Chiropractor Dr Marti Harris from Quay Health recommends using a contour pillow that has an eggfoam top.  A mild contour will provide gentle support, cradling the head and neck evenly to encourage the natural curvature of the spine throughout the night.   This contour supports your neck in an optimal position, helps for clearer breathing and leads to a more restful sleep.  The eggfoam top helps to ensure even blood flow to the neck and face.

 

To learn more about pillows and getting a great nights sleep watch Dr Marti’s video with his awesome helper Gabe.

Pillows and Chiropractors