Tips for Improving Sleep

Hello everyone! I ‘ve been wanting to write a post about sleep for a while now. As many of you know, it’s an area of interest and specialization of mine. Good sleep is just so important for good health. We all know how getting a good night’s sleep sets the stage for a good day. I like to think that sleep is like the glue that holds us together. Without good sleep, we fall apart, physically and emotionally. Not getting proper sleep can contribute to a whole host of chronic health problems.

So with that, I want to share a few tips that can help improve sleep.

Make Sleep a Priority

Because sleep is so important, make getting good sleep a priority. When we make something a priority in life, it gets the attention it deserves. What if you had to get good sleep just like you have to get to work at a certain time, or pick up your kids after school? Set an intention to make getting good sleep a priority in your life. Many people tell me they don’t have enough time. However I find that when people make sleep a priority, they are exponentially more effective and productive (and healthy & happy!) during their waking hours, and they actually feel they have MORE time! For more on this, check out this great article.

Get to Bed Earlier

This is key! It can be challenging to change sleep habits though. There is a saying in medicine: “Every hour of sleep before midnight counts as two.” In Chinese medicine we can explain this by understanding the cycles of energy that happen in the body during a 24-hour period. Every organ has a time of peak energy during the day. The Liver and Gallbladder organs have their peak energy time from 11pm to 3am. Since these are the organs that are often taxed by the stress and toxicity of modern life, it is best for us to be totally asleep during these hours. When we are asleep during this energy peak, the energy of the Liver and Gallbladder gets a chance to regenerate and regulate. For this reason, Chinese medicine would say that the best time to sleep is roughly from 10pm to 6am. Getting eight hours of sleep from 10pm to 6am is much better and more restful than getting ten hours of sleep from midnight to 10am. Try it out for a week and you will feel the difference! Begin winding down earlier. Even if you think you aren’t tired, get in bed earlier and try to sleep. Often you will be surprised that you can.

Avoid Computer Screens

The modern world is full of screens! Whether it’s a computer, television, smartphone, tablet, you name it, they are everywhere. And these screens put out bright light that is of a similar spectrum to daylight; and they shine directly in our eyes. Using these devices at night sends the message to the brain that it is time to be awake, when in reality, it is time to sleep. Research has shown that using screens at night can both delay sleep, and affect the quality of sleep. If you have trouble sleeping, turn these devices off several hours before you want to fall asleep. And yes, this also applies to the TV!

Avoid Stimulants

Most people know to stay away from having tea or coffee too close to bed time, but coffee isn’t the only thing to avoid. Chocolate, especially dark chocolate, can keep you up too. And so can alcohol and sweet or spicy foods. Cutting back on alcohol and caffeine in general, even earlier in the day, can dramatically improve sleep. Also avoid activities that are especially mentally stimulating. Suspenseful or scary movies and books before bed can be just as bad as coffee.

Exercise

Getting some exercise during the day does wonders for sleep. It doesn’t have to be two hours at a gym. Even just twenty minutes of walking will help. Be careful not to do it too late in the evening, as this can have the opposite effect.

Eat Lighter and Earlier

Eating dinner earlier, and cutting down on heavy stagnating foods like fried foods, dairy products and meat helps lighten the load on your digestive system, which will also lead to better sleep and more energy in the morning. Follow the wisdom of senior citizens and eat dinner at 6pm or 6:30 instead of 7:30 or 8pm.

Take a Hot Bath Before Bed

Instead of watching TV or reading before bed, try taking a hot bath or shower. This helps relax the whole body and prepares it for sleep. This is especially helpful for people that have trouble falling asleep, or who can’t seem to get to bed earlier.

If you are still having trouble sleeping, there is a lot we can do with acupuncture and herbal medicine. Feel free to contact me to discuss further. Tel: (415) 944-9297. Email: tim(at)timothyasher.com