Chinese Medicine

Insomnia and sleep

Trouble falling asleep, waking at 3 a.m., or waking up tired. Dr. Pan looks for the cause first.

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It helps to keep a simple sleep diary for a week or two before you come. Write down when you go to bed, when you wake, and how you feel in the day. Please bring your medicines, supplements and herbs too, including sleeping pills and sleep aids.

First, find the cause

Poor sleep often has a cause that can be treated:

Sleep apnea — breathing stops and starts at night. It is often missed, even in thin people and in women.
Restless legs, sometimes linked to low iron.
Thyroid problems, pain, or menopause.
Some medicines, and alcohol at night.
Stress, worry or low mood.

Chinese herbs

Herbs are chosen for your kind of sleep problem, and checked against the medicines you already take. They can also be used while you come off a sleeping pill. They may help some people, but not everyone, and the studies are not strong.

Dr. Pan also looks at your sleep habits with you: bedtime, caffeine, screens at night. If you need a structured sleep program (called CBT-I), he will tell you.

Coming off sleeping pills

If you have taken a sleeping pill for years, do not stop it all at once. Dr. Pan lowers the dose slowly, over weeks or months. Some bad nights along the way are normal. They do not mean you need the pill. Nothing is stopped without your OK.

How many visits

After the first visit, plan on follow-ups every few weeks for about two months. We judge progress by your sleep diary and how you feel in the day, not only by hours of sleep. Long-term insomnia usually gets better slowly, not all at once. If nothing has changed by then, we work out a new plan together.

Common questions

Does acupuncture help insomnia?

Some studies show it helps some people, but the studies vary a lot in quality, and the evidence is not strong.

Do I need a sleep study?

Not everyone does. If your symptoms point to sleep apnea, Dr. Pan will order one. Many can be done at home.

I have taken a sleeping pill for years. Can I stop?

Usually yes, but slowly, over weeks or months. Some bad nights along the way are normal, and do not mean you need the pill. Nothing is stopped without your OK.

Will herbs mix badly with my medicines?

Some can. That is why Dr. Pan checks every herb against your medicines first. If you take many medicines, the clinic pharmacist checks them too.