Getting consistent, high-quality sleep might be the single most important thing you can do for your health. It is absolutely foundational to having a body that functions well. Studies show that adults should get 8-9 hours of sleep each night and that getting less than 7 hours of sleep starts to have very damaging effects on a person’s health and mental well-being.
The total number of hours you sleep each night is not the only metric that matters when it comes to receiving restorative sleep. There is also an appropriate sleep window. From the understanding of Chinese medicine, you should be asleep each night by 11:00pm at the latest. This is because the time from 11:00pm-3:00am is when the gallbladder and liver are at their peak performance. These organs are responsible for the functions of detoxification, cellular repair, recovery, regeneration, and blood formation. In order for the gallbladder and liver to complete these jobs your body needs to be in a deeply restful state.
ACUPUNCTURE AND SLEEP
Acupuncture can drastically help those who struggle with getting a good nights sleep. Whether you have trouble falling asleep, staying asleep, or wake up feeling unrested there are acupuncture points and Chinese herbal formulas that can help.
· Acupuncture gently brings the body into a parasympathetic state, which is the ‘rest and digest’ branch of the nervous system. Parasympathetic activation creates relaxation of the body and mind.
· Acupuncture can help regulate hormones, specifically aiding in the release of melatonin and lowering cortisol levels.
· Acupuncture can help regulate circadian rhythm.
· Acupuncture can help quiet the thinking mind and reduce anxiety.
· Acupuncture can have an analgesic effect, helping those who suffer with pain at night get a more restful sleep.
The following are some simple, low-cost ways to improve your sleep hygiene and reap the benefits of better sleep.
CREATE A REGULAR SLEEP SCHEDULE
Going to bed and waking up at the same time every day will help reset your circadian rhythm and train your body when to be asleep and when to be awake. Keeping a consistent sleep routine, even on the weekends or when traveling, will improve your sleep, making it easier to fall asleep at night and awake in the morning feeling refreshed.
GET SUN EXPOSURE FIRST THING
Another great way to optimize your circadian rhythm is to expose your eyes to sunlight within 30 minutes after waking. Ideally you would go on a 20-30 minute walk first thing in the morning. It does not matter if the sun hidden by clouds, your body will still gain benefits from the natural light exposure. If getting outside in the morning is not a possibility you can use a lightbox for the first 30-min of your morning.
SLEEP IN A COOL BEDROOM
The ideal temperature for sleeping is between 60-67 degrees. Our body temperature naturally drops in the evening, which is related to circadian rhythm. The earth’s temperature drops during the dark hours of the night as should ours. If the room you sleep in is too warm your sleep might be more disruptive.
SLEEP IN TOTAL DARKNESS
Any amount of light, even that from a watch, alarm clock, or streetlight can have an effect on the pineal gland and inhibit the release of melatonin. Some research has revealed that even a few moments of light exposure during sleeping hours can disrupt your sleep for up to 90 minutes. If you cannot completely darken your room you can try sleeping with an eye mask.
REDUCE SCREEN TIME AND OTHER ARTIFICIAL LIGHT AT NIGHT
You may have heard about blue light, which is the type of light that is emitted from things like your TV, phone, and computer screen as well as the artificial lights in your home. This light has a stimulating effect on the pineal gland and can decrease your body’s ability to produce enough melatonin to fall asleep. Try to turn off all electronic devices at least one hour before bedtime. Turn off any bright lights in your home in the evenings and use softer lamplight instead.
BLUE LIGHT BLOCKING GLASSES
This is an affordable solution to minimize nighttime light pollution that may be unavoidable. Wearing a set of blue-light blocking glasses after the sun goes down will filter out much of the blue light that is in your environment. These glasses can also reduce strain on the eyes, helping with headaches and eye tension.
DON’T EAT RIGHT BEFORE BED
When you eat a large meal within an hour or two of going to bed your body will be digesting this food while you are trying to fall asleep. The purpose of sleep is to give your internal organs a rest so the deeper repair work that is essential to your health can be done during the hours you are asleep.
FALL ASLEEP BEFORE 11:00PM
As stated in the opening paragraph, you should aim to be asleep no later than 11:00pm. NOT in bed by 11:00pm, but ASLEEP by 11:00pm! Sticking to this 11:00pm rule you should notice some of the following benefits - better quality sleep, less restlessness and anxiety, a decrease in pain and inflammation, clearer thinking, better decision making, and improved stamina and energy - just to name a few.
DECREASE CAFFEINE INTAKE
Reducing or eliminating caffeine entirely is a game changer for some people. If you are attached to your morning coffee limit your last sip to 12:00pm. The half-life of caffeine is about 5 hours, which means that 5 hours after consuming caffeine half of it is still in your body. It can take upwards of 10 hours for your body to completely clear caffeine from your bloodstream.
DON’T NAP
Many people think they can “catch up” on their sleep deficit by napping. We actually need to build up sleepiness throughout the day so we are ready to fall asleep when we get into bed. Taking naps longer than 20-30 minutes can make it harder to fall asleep at night and can cause sleep inertia, which might cause you to feel groggy and disoriented.
PRACTICE MINDFULLNESS
Having a daily and/or nightly mindfulness practice will help minimize the impact of stress on your mind and body. Stress increases cortisol, disrupts hormone balance, increases inflammation, and exacerbates pain. Taking time each day to slow down and relax will have a huge benefit on your wellbeing. There are many mindfulness and meditation apps available and it is about finding the right tool for you. Meditation does not have to be a big ordeal or take up a lot of time. Taking 10 minutes to stop other tasks, to sit in a place where you will not be distracted, and to bring attention to your breath, inhaling and exhaling a little more deeply is all it takes to change your physiological state. A great tool to use at the end of the day once you are in bed is to do a body scan. This can be done as a guided meditation or simply on your own. To do a body scan place your attention on one body part at a time, starting at the top of your head and moving down to your feet. Take 10-20 seconds to scan each area for tension or sensation. If you notice areas of tension, bring your breath and awareness to that area and invite it to relax. Imagine your body sinking deeper into the mattress. You might find that you are not able to get through an entire body scan from head to toes before falling into sleep.