10 Tips from Chinese Medicine for More Restful Sleep Starting Tonight
Lack of sleep can cause numerous effects on your health. Try out these tips for better sleep rooted in Chinese Medicine.
1. Go to Bed by 10:30 PM
Do you feel you get a second wind around 11 pm? That is because according to Chinese Medicine, the Liver Qi regenerates itself at this time and causes a surge of energy. Getting in bed before this time helps prevent this surge.
2. Walk Barefoot
Walking barefoot helps ground you to the earth, which helps balance your circadian rhythm.
3. Drink Green Tea Instead of Coffee in the Morning
Caffeine can stay in your system for up to 12 hours, longer if you're on birth control. Green tea has half the amount of caffeine as coffee and contains antioxidants. Avoid drinking any caffeine in the afternoon. If you get that mid-afternoon slump, try drinking more water or going for a walk to naturally wake up your system.
4. Avoid Eating Too Much or Over-Stimulating Foods Before Bed
Eating too much throws your digestive system into overdrive which can cause your body to feel overstimulated and unable to rest. Avoid foods which are too spicy, alcohol and caffeine before bed since these stimulate the nervous system and liver. All of these can also cause heartburn which can keep you up as well.
Getting at least 30 minutes of exercise a day, which can even be just a 30 minute walk, can help you burn off extra energy, decrease anxiety and stress, as well as increase many biochemicals such as serotonin which help balance your circadian rhythm as well.
6. Drink Chrysanthemum Tea
Drinking chrysanthemum tea daily is a way to increase your liver's health, helping to level out emotions and avoid that late night second wind.
7. Block Out All Light
Make sure your room is as dark as it can be, taking away any artificial light or wearing a sleep mask.
Meditation helps reduce stress and anxiety. Even taking a few deep breaths can be very helpful. Breathe in through your nose for a count of 6 seconds, hold the breath for 7 seconds, and exhale through your mouth for a count of 8 seconds. Repeat his sequence 3 to 5 times for instant relaxation.
9. Take a Warm Bath
A warm bath with a few lavender oil drops before bed can help your body and mind relax.
10. Get Acupuncture
Acupuncture has been used for thousands of years to help sufferers of insomnia. An acupuncturist can determine the root cause of why you're not sleeping well. If you're afraid of needles or feel that acupuncture is not your cup of tea, an acupuncturist can recommend an herbal formula which can be as effective as acupuncture.
What are your tips for more restful sleep?