Sleep check: Tips for better sleep
According to the CDC, adults who sleep shorter than 7 hours per 24 hour period are more likely to be obese, inactive, and are likely smokers compared to those who get enough sleep (7 more hours per 25 hour period). This isn’t conclusive at all, but a good perspective. If you think about it, not sleeping enough would make you more tired throughout the day. As such, you would be less active and want to sit around and “rest.” You’ll find yourself lethargic and not wanting to do anything. Thus, you’ll likely gain weight. It’s a vicious cycle, I know. I was there. So, what steps can you take to help with it?
Develop a Routine
Think about babies. Research has shown that by having a bath, massage, and quiet time to slow down improves sleep! As adults, we have way more responsibilities and a lot of gadgets going on that can keep our mind very busy. To combat this, a routine such as reserving 1 to 2 hrs prior to bed time to executing the routine is essential!
The obvious thing is not psych yourself out like getting into a heated conversation or argument, watching TV, computer, or phone. You really need to take a moment to just be as you are!
Image by Rune Enstad
Tip #1: Take a warm shower or soak your feet in epsom salt and lavender
Soaking your feet is a very common Chinese Medicine recommendation. It’s bringing your energy downwards towards the earth and allow you to be more grounded. It’s anecdotal evidence and you can just try it for yourself. I prefer a warm cozy shower and then soak my feet. Feels good to be clean too.
Tip #2: Write in your journal “therapeutic writing”
Research is limited on this topic as there are many variables like what do you write about? Is there a specific process or approach to help with getting you to calm your mind? Another anecdotal finding is that most patients find it very cathartic. You spew out all the things that have been in your mind and dump it out. It’s like taking scraps, throwing it into the garbage can, and then you forget about it. This is the goal for someone who is an over thinker. It may also be very beneficial for an over analyzer because you can always go back to what you wrote and read about it. I’ve done this a couple of times and I always go back laughing at myself. Because, I realized, in retrospect, it wasn't that big of a deal. However, while you’re in it, it felt like mayhem! Just a perspective, not trying to minimize what you’re feeling or going through at all.
Tip #3: Meditate while laying down
Meditation can be challenging for most and it’s something you will get better with practice! So, give yourself about 5 mins every night to close your eyes and focus on your breath. Counting your breath as you inhale (4 counts), then slowly exhale (4 counts) may be a great way to get started. If you prefer a guided meditation, check out our podcast Episode 21: Self Love Series - 5 Minute Guided Meditation
Commit
Give it a real try and let us know how it worked out for you! If you have done this or have other suggestions, feel free to comment below.
If all else fails make an appointment with us to see if acupuncture, herbal supplements, or additional lifestyle changes can help! Research has shown that acupuncture can significantly help with sleep!
Citations:
https://www.cdc.gov/sleep/data_statistics.html
Kupeli N, Chatzitheodorou G, Troop NA, McInnerney D, Stone P, Candy B. Expressive writing as a therapeutic intervention for people with advanced disease: a systematic review. BMC Palliat Care. 2019 Aug 2;18(1):65. doi: 10.1186/s12904-019-0449-y. PMID: 31375118; PMCID: PMC6676535.
Mindell JA, Leichman ES, Lee C, Williamson AA, Walters RM. Implementation of a nightly bedtime routine: How quickly do things improve? Infant Behav Dev. 2017 Nov;49:220-227. doi: 10.1016/j.infbeh.2017.09.013. Epub 2017 Oct 3. PMID: 28985580; PMCID: PMC6587179.
Shergis JL, Ni X, Jackson ML, Zhang AL, Guo X, Li Y, Lu C, Xue CC. A systematic review of acupuncture for sleep quality in people with insomnia. Complement Ther Med. 2016 Jun;26:11-20. doi: 10.1016/j.ctim.2016.02.007. Epub 2016 Feb 18. PMID: 27261976.
