Poor sleep leads to a host of concerns affecting both health and lifestyle, such as mental health imbalance, obesity, heart disease, lack of concentration, poor metabolism, fatigue and poor productivity.
Here are my TOP 12 TIPS FOR RESTFUL SLEEP if you are having trouble falling asleep, staying asleep, are restless through the night or having unpleasant dreams.
- Go to bed at the same time every night and before 10.30pm.
- Avoid/reduce over-stimulating food such as hot peppers, alcohol, and coffee that overstimulate the nervous system causing an imbalance in the liver.
- Drink chrysanthemum tea – A light yellowish flower that has been used for thousands of years in Traditional Chinese Medicine for insomnia and liver health. Other sleepy time teas are also helpful – lavender, hops and camomile.
- Get acupuncture to improve the quality of your sleep and general maintenance of you health and wellbeing.
- Remove electronics from your room, as well as turning off bright lights such as the blue light on your phone/ipad 1 hour before bed.
- Do regular exercise, both high intensity and low impact.
- Try a mediation and/or yoga class to bring awareness to your self. Both are fantastic for clearing your head and breathing into your abdomen – it will help bring your attention away from anxious thoughts. Both are considered “a practice”, meaning you make them a regular part of your life.
- Avoid icy cold drinks. According to Traditional Chinese Medicine your body has to work extra hard to heat up the icy cold water you are drinking, which is also over-stimulating your body to cause you to stay awake.
- Walk around barefoot will naturally get you feeling grounded and reconnects you with yourself. In Chinese Medicine, massaging the meridian points on the feet are correlated with sleep.
- Write down your thoughts and a ‘things to do” list before bed or earlier on in the day so that if you do wake up during the night, your mind doesn’t automatically start thinking about all the things that need doing the next day, week, month.
- CLEAN your sleep environment – declutter, dust and dirt removal, clean bed linen regularly and don’t sleep with your pets.
- Manage other health concerns – sleep disturbances due to pain, itching, asthma or other breathing disturbances are not considered true insomnia. These issues must be treated to allow a restful night’s sleep.