For Better Sleep
Acupuncture can support a return to more restful sleep — often more so when paired with a few changes to daily habits.
Industrialized countries have been experiencing a true ‘sleep deficit epidemic’ for several years.
Did you know there's a science of sleep whose findings can help you sleep better? Dozens of studies have confirmed that sleeping well is one of the dimensions of life with the greatest impact on immune health, memory, our relationships and our sense of well-being.
Here are a few tips to help you sleep better.
1- Plan your bedtime the way you plan your days
Follow a sleep schedule. The human circadian rhythm (the sleep–wake cycle) is the remarkable product of millions of years of evolution. To work well, it needs firmly established habits, and it's completely normal to struggle to sleep when your schedule shifts. Go to bed and wake up at the same time every day. Sleeping in on weekends doesn't make up for the sleep debt built up during the week, and going to bed late makes Monday mornings harder. Set an alarm to remind you it's time for bed — we often set an alarm to get up but forget to set one to turn in. If you remember only one of these twelve tips, make it this one!
3- Stimulants Remain Active in the Blood for a Long Time
Avoid caffeine and nicotine. Coffee, sodas, certain teas, and chocolate contain caffeine, a stimulant that can take up to 10 hours for the body to eliminate. Drinking coffee in the late afternoon can prevent falling asleep at night. It has been measured that, on average, the half-life of caffeine is 5 hours, meaning that 10 hours after ingestion, 25% of the molecules may still be active in the bloodstream. Caffeine alters the duration and quality of the Deep Sleep phase, which is responsible for dissipating the sensation of fatigue. Nicotine is another stimulant, which often makes smokers' sleep very light and causes them to wake up too early in the morning due to the cravings they feel.
4- Alcohol and sleep don't mix well
Avoid alcoholic beverages before going to bed. Drinking a nightcap or any other alcoholic beverage before bed may help relax your body, but even in small amounts, it alters the REM sleep phase by keeping you in the lighter stages of sleep. The REM sleep phase plays a major role in memory formation, relational qualities, and the proper functioning of the immune system. High alcohol consumption can also contribute to the degradation of your nighttime breathing. Furthermore, you will tend to wake up during the night even after the effects of alcohol have worn off.
5- At night your body should rest, not digest
Avoid having a heavy meal and drinking late at night. A small snack is fine, but a large meal can lead to poor digestion, interfering with sleep. Drinking too much liquid in the evening can cause frequent trips to the bathroom during the night. Instead, plan to drink a generous amount of water in the morning when you wake up, as this will be beneficial for your kidney health.
6- Some medications can disrupt sleep
Some medications commonly prescribed for the heart, blood pressure or asthma — as well as certain over-the-counter or herbal remedies for cough, cold or allergies — can disturb sleep patterns. If you have trouble sleeping, talk to your healthcare provider or pharmacist to find out whether one of your medications may be contributing to your insomnia, and ask whether it can be taken at a different time of day, or early in the evening.
8- Tend to your sleep environment
A dark, cool room without gadgets! Remove anything that might distract you from sleep, such as noise, bright lights, an uncomfortable bed, or a too-warm temperature. Sleep is better when the room temperature is low. The TV, cell phone, and computer are distractions that can keep you from the sleep you need. A comfortable mattress and pillow can help ensure a good night's sleep. People suffering from insomnia often watch the clock. Turn it face down to avoid worrying about the passing time when trying to fall back asleep.
9- Taking a Small Bath is Pleasant!
Take a warm bath before going to bed. The bath relaxes you and helps you slow down, preparing you for sleep. Additionally, after a warm bath, your skin's pores are more dilated, which aids in lowering your body temperature (yes, it's paradoxical!). It has been shown that even a slight drop in body temperature of 0.2°C can greatly contribute to falling asleep.
11- Light Therapy Works!
Expose yourself adequately to sunlight, a key element in regulating daily sleep patterns. If possible, get at least thirty minutes of natural daylight exposure each day, wake up with the sun, or use bright lighting in the morning. Sleep experts recommend that people who have trouble falling asleep get one hour of daylight exposure in the morning and lower the lights before bedtime. In the evening, avoid exposure to blue light from your phone, TV, or computer, as it inhibits the secretion of melatonin, the hormone responsible for sleep onset. To facilitate waking up, some clocks are equipped with an LED light associated with a dimmer that gradually brightens the room. This can help establish a sleep schedule.
12- If sleep won't come, step back for a moment
If you have been lying down for more than twenty minutes or if you start feeling anxious or worried, and you are still awake, do not stay in bed. Get up and engage in a relaxing activity before you feel sleepy again. The anxiety of not being able to sleep can make falling asleep even more difficult.
