"If you can't sleep you can't heal."
This is a statement my Teacher in Chinese Medicine
used to repeat over and over again. Master Guo
emphasized the importance of sleep. In Chinese
Medicine, sleep is when the spirit is embraced in the
Heart Yin Qi. This envelopes and enfolds the spirit in
a nurturing blanket, soft and warm. When our Heart
Yin energy is not sufficient, we have a hard time
sleeping. Here are some excellent hints to help you
sleep better. If these don't work, please come in for a
health evaluation to know why you are not able to
nurture you body, mind and soul in this important
way. Then the healing that needs to happen within
each of us on a daily basis can resume.
1. Stick to a schedule, and don't sleep late on
weekends. If you sleep late on Saturday and Sunday
morning, you'll get Sunday night insomnia. Instead,
go to bed and get up at about the same time every
day.
"You don't need to rely on an alarm clock to wake up
when you get enough sleep," says Dr. Shepard a
noted sleep expert.
2. Don't eat or drink a lot before bedtime. Eat a light
dinner about two hours before sleeping.
3. Avoid caffeine and nicotine. They're addictive
stimulants and keep you awake. Smokers often
experience withdrawal symptoms at night, and
smoking in bed can be dangerous. Caffeine should
be avoided for eight hours before your desired
bedtime.
4. Exercise. If you're trying to sleep better, the best
time to exercise is in the afternoon. A program of
regular physical activity enhances the quality of
nocturnal sleep.
5. A slightly cool room is ideal for sleeping. This
mimics your internal temperature drop during sleep,
so turn off the heat and save on fuel bills.
If you tend to get cold, use blankets. Try sleeping in
warmer nightclothes and wear socks.
If you overheat at night, wear light nightclothes and
sleep under a single sheet. Use an air conditioner or
fan to keep the room cool.
Use a dehumidifier if you're bothered by moist air.
Use a humidifier if you're bothered by dry air. Signs
and symptoms of dry air irritation include a sore
throat, nosebleeds and a dry throat.
6. Sleep primarily at night. Daytime naps steal hours
from nighttime slumber. Limit daytime sleep to less
than one hour, no later than 3 p.m.
7. Keep it quiet. Silence is more conducive to sleep.
Turn off the radio and TV. Use earplugs or a fan or
some other source of constant, soothing, background
noise to mask sounds you can't control, such as a
busy street, trains, airplanes or even a snoring
partner. Double-pane windows and heavy curtains
also muffle outside noise.
8. Make your bed. "A good bed is subjective and
different for each person. Make sure you have a bed
that is comfortable and offers orthopedic comfort,"
says Dr. Shepard.
If you share your bed, make sure there's enough
room for two. Children and pets are often disruptive,
so you may need to set limits on how often they sleep
in your bed with you.
Use your bed only for sleep and sex.
Go to bed when you're tired and turn out the lights. If
you don't fall asleep in 30 minutes, get up and do
something else. Go back to bed when you're tired.
9. Soak and sack out. Taking a hot shower or bath
before bed helps bring on sleep because they can
relax tense muscles.
10. Don't rely on sleeping pills. Find the cause of the
problem and fix it.
