Stress and insomnia often go hand in hand, forming a cycle that can be difficult to break. When the mind is overactive and the body tense, restful sleep becomes elusive. Over time, poor sleep further heightens stress, leading to fatigue, irritability, and lowered resilience.
Chinese medicine and acupuncture offer a holistic path toward restoring peace, balance, and rest naturally. In Traditional Chinese Medicine (TCM), stress and insomnia are interpreted as signs that the body’s energy, or Qi, is out of harmony. The Heart, which houses the Shen or spirit, plays a central role in sleep and emotional health. When the Heart is disturbed by excessive worry or emotional agitation, the Shen cannot settle, causing the mind to remain restless at night.
The Liver, too, is vital because it regulates the smooth flow of Qi throughout the body. Stress or frustration may cause Liver Qi to stagnate, showing up as tension, irritability, or disrupted sleep. Acupuncture helps restore balance by gently guiding the body back to its natural rhythms. Very fine needles are inserted at specific points to release blocked energy and calm the nervous system. Common points such as Shen-men, Yin Tang, and Anmian are often chosen to ease anxiety and encourage restful sleep. The experience of acupuncture itself can be soothing, as it lowers stress hormones, slows the heart rate, and promotes a deep state of relaxation. With consistent treatment, many people find that their mood steadies and their sleep gradually becomes deeper and more refreshing. Herbal medicine often complements acupuncture. Chinese herbal formulas are carefully tailored to each person’s unique pattern of imbalance.
For those whose stress causes restlessness and irritability, herbs that nourish Yin and calm the Heart, such as Suan Zao Ren, may be included under a qualified practitioners guidance . When overthinking and fatigue are the main issues, herbs that strengthen the Spleen and replenish Qi help restore emotional and physical stability. Over time, herbal therapy supports the body’s ability to maintain balance naturally, reducing both tension and sleeplessness. Lifestyle adjustments also play a vital role. Chinese medicine encourages gentle daily routines that promote calmness and even energy flow. Practices such as qi gong, tai chi, or mindful breathing can help release stress and centre the mind.
Eating warm, nourishing foods, avoiding caffeine late in the evening, alcohol, heavy or spicy meals late at night, and creating a peaceful bedtime environment all support healthy sleep patterns. The true goal of acupuncture and Chinese medicine is harmony—where body, mind, and spirit move together in balance. When stress is eased and Qi flows freely, sleep returns not as a struggle but as a natural rhythm of rest and renewal.
Welcome to Holistic Healing – a new feature by Swords-based Chinese medicine practitioner Susan Graham. This month Susan looks at how traditional Chinese Medicine techniques can greatly aid people experiencing fertility issues.
By Susan Graham
A little about myself: I have relocated to Dublin after 34 years away, to be nearer family and grandchildren. My clinical treatments in the West of Ireland was predominantly Pain, Fertility, Fertility Coaching and Clinical Hypnotherapy. I succeeded where others have failed due to the unique techniques I have acquired and used in my practice over many years.
As a Chinese medicine practitioner for nearly 2 decades fertility and pain was my expertise, has its roots stretching back thousands of years, this type of medicine offers a holistic approach to health and wellness, especially in the area of fertility. This ancient system consists of various skills/techniques, including acupuncture, herbal medicine, dietary therapy, and lifestyle changes, all aimed at restoring balance and harmony within the body.
One of the primary benefits of Chinese medicine in enhancing fertility is its focus on regulating the body’s energy, or “Qi.” According to Traditional Chinese medicine (TCM), imbalances in Qi can lead to various health issues, including infertility. Acupuncture is often used to stimulate specific points on the body, promoting blood flow to the reproductive organs, while also reducing stress while also balancing your hormones. Studies have shown that acupuncture can improve ovarian function, increase the thickness of the uterine lining, and enhance overall reproductive health even while going through IVF.
Herbal medicine is another important element of TCM that can support fertility. Practitioners often tailor fit herbal formulas to address individual conditions, such as irregular menstrual cycles, polycystic ovary syndrome (PCOS), or low sperm count and enhance sperm quality. These natural remedies can help regulate hormonal levels, improve ovulation, and, providing a safe alternative or complement to mainstream fertility treatments.
In addition to these therapies, Chinese medicine emphasises the importance of lifestyle and dietary choices. By favouring a balanced diet rich in nutrients, as well as promoting stress-reduction techniques like Tai Chi or meditation, TCM encourages overall well-being, which is crucial for fertility.
Moreover, the holistic nature of Chinese medicine addresses not just the physical aspects of fertility but also the emotional and psychological factors. Infertility can be a source of significant stress and anxiety; TCM’s focus on emotional well-being which will promote a more positive mindset, which is beneficial for both conception and overall health.
In summary, Chinese medicine offers a comprehensive approach to fertility, combining acupuncture, herbal therapies, and lifestyle modifications to promote reproductive health. Its emphasis on balance and holistic well-being can be a valuable resource for those seeking to enhance their fertility naturally.
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Ciaran Russell
There are 6 months gone in 2022, already! I have 6 simple ways for you to get back on track with your health goals and make some progress toward achieving them by the end of this year. My advice here is to implement these over the course of July and not all at once. If you try to go all-in at the start of the month, you may get overwhelmed and give up, leaving you back at the start again.First, start keeping a food diary. Not with the aim of reducing what you’re eating straight away but to create awareness of what food and how much of it you are consuming. Include everything you eat and drink. Then at the end of the first week take some time to read it. Next, increase your water intake. Being hydrated is very important for many bodily functions and will improve your energy levels. Get a water bottle and keep it beside you all the time. Aim for 1 litre of water for every 25kg that you weigh.Then start to walk more. You don’t have to hits 10,000 steps a day but gradually increase your step count from where it is now.Next, start taking a look at your sleep. Aim for at least 7 hours per night. And if you want 7 hours you’ll probably have to give yourself an 8-hour window to get it. Once you’ve implemented these 4 habits, then you can start to look at exercise and protein. Find some sort of exercise you enjoy doing and do it 2-4 times per week. Whether it’s going to the gym, playing a sport or something else. Do something you find challenging and gets your heart rate up. Protein is generally not eaten enough by most people. Things like greek yoghurt, eggs, lean meat, beans & lentils and fish. If you are over 60, 1.2 grams per kg of body weight would suffice. However, if you are younger and are exercising regularly, especially in the gym you should aim for between 1.6g - 2.2g of protein per kg of bodyweight. If nothing else taking care of the first 4 things above will have a big impact on how you feel and your health.Follow me on Instagram for more tips for simplifying weight loss and improving fitness, @ciaranrussellcoaching.
By Ciaran Russell
It can be hard to know where to start if you want to lose weight, let alone what’s important. Let me introduce The Hierarchy of Weight Loss as I see it. First and foremost you can create a calorie deficit, have the best training plan, spend lots of money on supplements and still not see any results. Why? Because doing all those things may every so often but if there is no conistsncy over a long period of time results will be hard to obtain. Adherence to a plan is the key component to long term success with losing weight and improving fitness.Energy balance is the driving force of weight loss. This is calories in versus calories out, which means the amount of calories you eat and drink versus the amount of calories you burn.Daily movement is essentially moving your body everyday and finding more ways to do that. This is not exercise. It’s what you do during work hours, it’s taking the stairs instead of the lift, it’s walking to the shops rather than driving. Increasing your general physical activity can have a huge impact on your weight. One of the most underrated components of life is sleep. The importance of sleep is massively overlooked in relation to health, not least weight loss. If you’re tired, it means energy may be impacted which can result in reaching for quick snacks to give you an energy boost during the day. If you truly want to get a handle on weight loss for good, start taking better care of your sleep.While training is not solely important for weight loss, at least not as much as people think it is, exercising regularly has massive benefits to your health and body compostition. Finding exercise you enjoy is the key to particiapting for a long time. Keep things simple for weight loss; adhere to a plan for a few months at least, ensure you are in a calorie deficit, move your body daily, improve your sleep, do exercise you like and only take supplements if you are deficient.Follow me on Instagram for more tips for simplifying weight loss. Go to this link - instagram.com/ciaranrussellcoaching/
Ciaran Russell
Stragtegic quitting for fitness is a conscious decision you make based on the choices that are available to you..When people quit they are often focused on the short term benefits.”The short term benefits being, not going for the walk because it is cold out so you stay in to watch some tv with some snacks instead or opting for a takeaway every night because you cannot be arsed cooking. This all feels good in the moment, but forgets the bigger picture. When you find yourself in the dip, that is when you need to keep going! While you may not feel like you are making progress, because the weighing scales says so, you need to remind yourself that it is not just about the scales here. Being clear on what your long term game plan is and recording your daily wins will help get you through the dip.So if the scales goes up this week by 1kg but you know, you are hitting your steps every day,you are training well and you are staying in a calorie deficit, you can persevere knowing that you are showing up every day and if you keep doing what you are doing that you will achieve results long term.Whereas if you decide to quit while you are in the dip, you may be giving up too soon and will inevitably put yourself back where you started or back to something that you have always done.. joining slimming clubs or cutting out bread.On the other hand, creating a strategy for quitting something may be of benefit to you.You decide you want to start running, to lose weight. But before you start you set a reason or quitting; if you done it like it or have not seen any progress in a few weeks then you’ll quit running and try something else instead. So you are then 3 weeks into your new running programme, you’re not seeing progress and you absolutely detest putting on your running shoes.Guess what.. it is time to quit because those were the terms you decided on at the start. Think about what you need to quit and what do you need to stick with keeping the bigger picture in mind. Follow me on Instagram for more tips for simplifying weight loss. Go to this link - instagram.com/ciaranrussellcoaching/ or scan the QR code in the image.