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Integrative Ways to Help with Insomnia

Heather Auld, MDInsomnia is a common problem. Heather Auld, MD, an integrative medicine specialist and a Diplomate of the American Board of Integrative Medicine (ABOIM), says about 90% of the people she sees in her Fort Myers practice, SWFL Integrative Medicine, experience some form of the condition, whether acute or chronic. Defined as difficulty falling asleep or staying asleep, insomnia is linked to myriad causes.

“Pain can cause insomnia,” Dr. Auld says. “Certain medications can, too. Even having to urinate in the middle of the night can cause it.”

Many of her patients who struggle with insomnia complain about being unable to shut off their thoughts at night. Often, if they do fall asleep, they wake up with their heart racing, thoughts whirring, and their cortisol levels “through the roof.” Our levels of cortisol – known as the stress hormone because of the important role it plays in helping the body regulate stress – are supposed to decrease at nighttime. But high levels can cause you to wake up in the middle of the night. In addition to cortisol levels, anxiety, stress, and low melatonin levels can also lead to insomnia.

Fortunately, there are a number of natural remedies that integrative health experts can recommend to treat your insomnia and help you get the restorative sleep your mind and body needs. For instance, health experts can measure your melatonin and cortisol levels to determine the root cause of your insomnia. If tests confirm your cortisol levels are high or your melatonin levels low, experts may recommend natural remedies, like herbal supplements and teas, to help you regain balance. One widely used herbal supplement for insomnia is passionflower, which works by boosting certain neurotransmitters that can help us sleep.

Sleep experts may also recommend ear seeds. An ear seed is a small seed attached to a bandage that’s placed in specific acupressure points of the ear. To help calm the mind and restore the body’s balance, patients press on the seeds throughout the day.

Patients can also utilize breathing techniques to relax the mind and body, as well as tapping techniques to distract the mind from a constant stream of thoughts. “By focusing on tapping your feet together, you get your mind off your thoughts, and your body relaxes,” Dr. Auld explains.

For a better night’s sleep, Dr. Auld advises her patients to keep cell phones and computers out of the bedroom. These appliances emit blue light, which suppresses melatonin. “You have to unplug,” Dr. Auld says. “Don’t go on your computer, don’t watch television, don’t have your cell phones near you, and don’t put on a lot of lights.”

While the reasons for your insomnia may vary, experts say small and integrative changes to your nighttime routine can make a big difference.

If you would like to learn more about the integrative therapies that Dr. Auld utilizes in her practice, visit www.swflintegrative.com. The ABOIM is a Member Board of the American Board of Physician Specialties® (ABPS). The ABPS is the only multi-specialty certifying body that offers physician board certification in integrative medicine, which takes into account all aspects of a patient’s life and focuses on evidence-based therapies and disciplines to achieve optimal health and healing.

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Medical organizations throughout North America understand that our rigorous certification standards prove that ABPS Diplomates are capable of delivering the best patient care possible.

Far too often, medicine is led by less than 5% of non-practicing physicians taking away and replacing the voice of the 95% of physicians practicing and placing patient safety and care first on the front lines every day. The American Board of Physician Specialties has raised the standards in physician board certification not only in the quality of their boards of certification, but in hearing and allowing for the voice of those active physicians caring directly for patients. Having been a part of the ABPS over the last 28 years has allowed me to grow as a woman leader in a field often wrought with challenges. It helped me and others raise the bar of the standards of care in my specialty, Emergency Medicine, through their Board Certification in Emergency Medicine (BCEM). ABPS also helped raise the standards of care for 21st century medicine through their certifications in other specialties, particularly in Integrative Medicine & Disaster Medicine. Having physician voices heard matters to medicine and is essential in the betterment of patient safety and care.

Sarah E. Gilbert, MD, FAAEP
Sarah E. Gilbert, MD, FAAEP
Emergency Medicine
On October 18, 2007, President George W. Bush released Homeland Security Presidential Directive 21 (HSPD-21), calling on our nation, among other initiatives, to “collectively support and facilitate the establishment of a discipline of disaster health”. It is a great testament to the wisdom and foresight of the American Board of Physician Specialties that it immediately set to work and created, within the short span of only one year, an educational blueprint and set of certification examinations, both written and oral, for a new subspecialty of disaster medicine—and it is why I chose to be part this vital initiative and this wonderful organization. This is but one of the many innovative programs initiated by the American Board of Physician Specialties over the years, and why I am proud to support its work on behalf of our nation’s public health.

Art Cooper, MD
Disaster Medicine
When the American Board of Physician Specialties offered to host the American Board of Integrative Medicine, ABPS became a landmark organization working to move medicine into the twenty first century. Certifying physicians who have completed rigorous academic training in Integrative Medicine ensures that the field of Integrative Medicine will continue to develop academically, clinically, and professionally. The leadership of ABPS continues to impress me - they are diligent in constantly innovating to provide certifications for physicians who want to advance their careers and their areas of expertise. I am honored to be a part of this organization.

Ann Marie Chiasson, MD
Integrative Medicine
There are many ways board certification advances a physician career. ABPS Board examination verifies your accuracy, precision, and reflects your mastery of your residency training verifying your expertise. ABPS Board certification demonstrates your level of expertise beyond your practice experience, primary education degrees, and training which are necessary for insurance reimbursement and practice privilege requirements. Attaining your ABPS Board Certification will clarify your purpose, secure your practice growth, and expand into leadership positions. Board certification can serve as an indication of a physician’s commitment to medicine, beyond the minimal standards and competency of training, their measurement to quality of care, and attaining an award for excellence.

Chris Kunis MD
Internal Medicine
When I think historically, advancement in medicine and patient safety and care has been driven by the diversity of people and scientific thought. That’s what I found at the ABPS and more. For over 60 years that is just who we are. I found a physician certifying body that provides a choice and voice to all physicians ensuring that patients are always placed first.

Jerry Allison, MD
Emergency Medicine
When I decided to pursue a full time role as a physician executive it was important to me to obtain additional professional training, education and work experience. Board certification through the ABPS in Administrative Medicine is validation of my efforts and a demonstration of dedication to professional development. We need more physicians to become full time health care executives, knowing there is a board certification option in Administrative Medicine encourages physicians to take the leap from full time clinical practice to healthcare organizational leadership.

Richard Paula, MD
Administrative Medicine
The American Board of Physician Specialties has provided me with the opportunity to demonstrate mastery of internal medicine through board certification. As a hospitalist, board certification is an expected credential, and hospitals recognize the American Board of Physician Specialties (ABPS) as one of the three standard credentialling bodies for Internal Medicine. Additionally, the ABPS has helped me develop leadership skills as a Board member and Committee Chairperson. ABPS has also helped me sharpen critical thinking skills as a test question developer and reviewer. The Allopathic (MD) and Osteopathic (DO) physicians in the ABPS are lifelong learners and frequently pursue multiple board certifications. I enjoy the camaraderie of my peers in ABPS.

Loren Jay Chassels, DO
Internal Medicine
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