Happy New Year! I hope you are feeling energized and refreshed as we head into 2017. Unfortunately for a lot of people, that is not the case. One of the most common complaints I receive from my clients is their inability to get a good night sleep. Insomnia and sleep disturbances leave you feeling exhausted, unmotivated, and stressed (not a great way to start the New Year).
It is often what you do during the day or leading up to bedtime that interferes with quality sleep. Some habits are so ingrained that you may overlook them as a possible contributor to your sleepless nights.
Here are my top 7 tips to a better night sleep:
1. Stick to a sleep schedule. Go to bed at the same time each night and set your alarm for the same time every morning.
2. Get some physical exercise every day so your body is tired at night.
3. Create an evening ritual. This will signal to your brain that it is time for sleep. This may include a cup of herbal tea, a warm bath, or some soothing music.
4. Turn off your blue light devices (Phones, iPads, TV’s) two to three hours before bed.
5. No more stimulants after 3pm (chocolate, tea and coffee). If you are caffeine sensitive you might want to cut the caffeine out even earlier.
6. Minimize alcohol consumption before bed. You may think alcohol makes you sleepy but it can actually disrupt your sleep later in the evening after you have fallen asleep.
7. Create a room that is ideal for sleeping. This means keeping the temperature slightly cool, making the room dark and cutting out noise pollution. If you live in a noisy neighbourhood, wear earplugs or try a white noise machine.
If you’re still having trouble sleeping, don’t hesitate to speak with your registered acupuncturist.
Acupuncture works by addressing the underlying root causes of the sleep disturbances. For some, that may mean alleviating pain, addressing digestive issues such as heartburn, reducing stress, calming and quieting the mind, or balancing hormones for menopausal women. With the use of acupuncture and the tips above, your body will rebalance itself over time and allow for a more restful, peaceful sleep.
