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Let's talk about SLEEP

Updated: May 2, 2023



Some signs that you may not be getting enough sleep:

  • do not feel rested upon waking

  • are groggy and sluggish throughout the day

  • have brainfog and trouble focusing on details

  • poor memory

  • low energy level




Creating habits around bedtime that are conducive to a good night's sleep is known as sleep hygiene. It is important to "wind down" before bed to prepare your body for rest. This might look a little different for each of us, but there are some things to keep in mind.


First, try to discontinue screen time 2 hours before you go to bed. This includes the TV, your cell phone, or iPad and tablets. These screens produce blue light, which interferes with the body's ability to produce melatonin. Melatonin is the natural hormone produced in the brain that regulates our circadian rhythm and sleep patterns. You might notice, when you watch TV late or spend time on your phone before bed, you don't sleep as well.


Try to finish your last meal 3 hours before bed. This allows time for your body to digest your food. Eating too close to bedtime increases the probability for indigestion or acid reflux.


And those with a busy mind might struggle with insomnia. I remember when I was in school and would stay up studying until I climbed into bed. Then it would take me hours to fall asleep. My mind was so busy with all the thoughts and ideas I was just reading about. I found journaling extremely helpful to get my thoughts out, down on paper. Journaling can bring clarity, resolution, and allow you to move into a state of peace and relaxation.


Try incorporating things to calm your mind and help you relax before bed, such as...

  • Make some Chamomile or Peppermint tea. Along with other health benefits, both teas can be calming.

  • Read a book. But nothing that will get your mind going.

  • Create a calm and peaceful space where you sleep. Keep your bedroom clean, not cluttered. A quiet, cool bedroom is more conducive to healthy sleep.

  • Practice Legs-up-the-wall. This is a pose practiced in yoga that calms the nervous system, can reduce anxiety, and is grounding. (Google it :)

  • Meditate. You can even find a guided meditation that resonates with you and listen before bed.


Ideally, we need 7 - 9 hours of sleep each night. You see, while we are awake, we are thinking and processing information, our brains create toxins. Think of it as "exhaust" from a machine after running all day. When we sleep, our bodies are able to flush out those toxins and clear the mind, allowing them to function more efficiently and optimally when we wake. When we have a poor night's sleep, our bodies are resilient and able to compensate. However, when we deprive our bodies and minds of proper sleep over a long period of time, it can be destructive and cause health problems. A good night's sleep is not a luxury, it is a necessity. It is imperative to prioritize healthy sleep habits. When our bodies and minds get enough sleep and clear out toxins, we wake energized and are able to focus and concentrate with clarity.


Some people struggle with insomnia more than others, and getting enough sleep can be challenging. Acupuncture can regulate the nervous system and calm the body to promote healthy sleep. Patients who struggle with insomnia, benefit from Acupuncture treatments to help reset the body and break the patterns that have been established. Chinese herbs may also be prescribed in conjunction with Acupuncture to calm anxiety, settle the mind, and promote sleep.



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