How to cure Insomnia

Insomnia or a restless sleep can be an incredibly stressful experience.

When dealing with sleep troubles, no matter how much you want to doze off, your body and mind just don't seem to cooperate. Traditional Chinese Medicine aims to identify the deeper imbalance which can be due to an underlying deficiency or excess condition, or a disturbance of the spirit.

Hopefully the tips below will support you to modify habits and create new ones in order to enjoy only good sleeps from now on!

1. Reduce the stimulants and caffeine you’re consuming.

Especially in the afternoon, avoid caffeine. This includes coffee, black and green tea, and chocolate. Some people also find alcohol, cheese, sugar, and spicy foods have a similar effect.

2. Turn off your devices and limit screen time before bed.

Research shows that the blue light our screens emit impacts the brain, and the hormone melatonin which is responsible for healthy sleep patterns.

3. Don’t eat before bed.

You may also want to avoid the following foods close to bedtime (they contain tyramine which increases brain stimulation): eggplant, potato, tomato, spinach, sauerkraut, bacon, and ham.

4. Make sure your bedroom is cool and dark.

Use blackout curtains and eliminate any extra lights in your room. We sleep best when the temperature is cooler, so turn down the thermostat at night and get a deeper sleep.

5. Use chamomile, jasmine, rose, lavender, and lemon balm essential oils.

These oils have a calming and sedative effect. Use a few diluted drops on your hands (rub together and breath in for a few minutes), use a diffuser, mix a few drops in some water and spray it on your pillow case, or put 5-10 drops in a warm epsom salt bath and soak before bed.

6. Herbal medicines like chamomile, skullcap, passionflower, and reishi help to calm the spirit and mind.

Another herb to try occasionally is valerian root. Try it before bed, but don’t use it if you’re pregnant or taking antidepressants or sedatives. You’ll also want to consult a health care practitioner if taking it more than occasionally.

7. Supplement with calcium (800mg if you’re not avoiding due to heart disease) and magnesium (400mg).

Take these after mealtime and before bed. B-complex can also help with calming the body and reducing the effects of stress on sleep patterns.

Please be sure to speak with your medical practitioner before adding herbs or supplements to your regular routine.

8. Choose the right foods.

Eat lightly cooked root vegetables, oats, brown rice and whole wheat. Foods high in tryptophan like turkey, tuna, dates, and figs, can also promote sleep.

9. Acupuncture.

Acupuncture can be incredibly helpful when addressing sleeping disorders. During the initial session your acupuncturist will determine what pattern of disharmony is causing the sleep troubles and base their acupuncture point choices on this diagnosis. In addition, acupuncture helps to harmonize the body overall and can create a calm and peaceful mind.

Daily Rituals

• Make your bed and bedroom a sacred space.

• As much as possible, treat the time before going to bed as special. Create rituals that encourage slowing down before sleep. You could practice a short meditation or do a yoga nidra practice before falling asleep.

• Get daily exercise. This will help you release excess physical energy and support overall mental health. Try not to exercise before bed. Instead exercise in the morning or during the day.

Yoga Postures & Practices for Sleep

You could try "legs up the wall" (viparita karani) before bed. Lay on your back with your hips against a wall and swing your legs up so they’re gently resting. Breath slowly and deeply. This posture calms the nervous system and prepares the body for sleep.

Please write me in the comment section below or in an email, if you want more yoga postures that focus on better sleep!

If you’re experiencing anxiety or repetitive thoughts, try these breathing techniques :

• Belly Breath

• Lengthening the exhale

• Pause after the Exhale

Again, please let me know if you need assistance with the breathing techniques!

#sleep #insomnia #yoga #acupuncture #dailyrituals #healthcoach #healingpower