5 Best Ways to Get a Good Night’s Sleep, According to Science and Traditional Chinese Medicine (TCM)
According to a recent analysis of data from the National Health Interview Survey, the prevalence of poor sleep among working U.S. adults jumped from 30.9 percent in 2010 to 35.6 percent in 2018. That’s a large increase in the number of people missing out on the health benefits of sleep.
When you get a good night’s sleep, your memory and concentration improve, your immune system is better able to fight off infection and diseases, and your mood becomes more stable. Additionally, you reduce your risk of obesity, heart disease and depression, to name a few.
How Much Sleep Is Needed for a Good Night’s Rest?
Generally, 7 to 9 hours is considered the minimum amount of sleep a healthy adult should get per night. The number of hours may vary according to your personal needs, however. What’s important is that every hour you’re able to sleep is a restful one, regardless of the amount you get.
Causes of Sleep Deprivation or Insomnia
There are many possible causes of sleep problems. They can include underlying medical disorders and non-medical factors such as stress, shift work and poor sleep hygiene. Fortunately, many of the issues affecting your sleep can be remedied by making simple changes to your lifestyle.
Simple and Natural Ways to Get a Good Night’s Sleep
Sleep at the same time every night.
According to the 2019 Sleep in America® poll by the National Sleep Foundation, those who slept at the same time every night, or who only had a 1-hour deviation between their day-to-day sleep schedules, are 1.5 times more likely to be well-rested the next day.
If a regular sleep schedule is not practical because of, say, ever-changing work shifts, you can still sneak in ways to get good sleep throughout your day. You can catch up on lost sleep by taking naps during breaks, eating at regular schedules, and blocking out all light coming into your bedroom once it’s time to get some shut-eye.
2. Avoid or reduce food and drinks that can cause sleep deprivation.
According to an article from Psychology Today, the foods that are most likely to cause insomnia are foods rich in sugar and refined carbohydrates (e.g. white bread, cereal), foods that are aged, fermented, cured, smoked and cultured (e.g. salami, sauerkraut, etc.) and plants in the nightshade family (e.g. eggplants, peppers and tomatoes). As for drinks, anything with alcohol and caffeine should not be consumed too close to bedtime.
3. Make your bedroom conducive to sleep.
Set your room temperature between 60 and 67 degrees Fahrenheit. Make sure your mattress and pillows are comfortable, and that your room is free of anything that can cause allergic rhinitis. Block out all light from your bedroom, including and especially the blue light from your computers, smartphones and other electronic gadgets.
4. Practice stress management techniques.
Stress and anxiety can cripple your ability to get a good night’s rest. You can minimize both with techniques such as 4-7-8 breathing, meditation, tai chi, qigong, yoga and other activities that are both enjoyable and relaxing for you.
5. Push your (acu)pressure points.
According to traditional Chinese medicine (TCM), your body has several pressure points that run through the energy or meridian channels inside you. Knowing where these points are, and how to manipulate them, is crucial to your health and wellbeing.
For example, applying acupressure to the HT7 point (located at the pinky edge of your wrist on the base of the palm bone) has been shown to improve insomnia symptoms. The same is true for the KD3 point (located in the dent between your ankle bone and Achilles tendon), the treatment of which can also help lower blood pressure. Acupressure involves applying deep, firm pressure with your thumb on the abovementioned areas, and doing so repeatedly for several minutes.
Acupuncture and Insomnia
Acupressure is not the only TCM technique that can help you get a good night’s sleep. Acupuncture has also been scientifically proven to be an effective treatment for insomnia. Aside from treating insomnia directly, acupuncture also alleviates symptoms of medical disorders that cause insomnia such as generalized anxiety disorder (GAD) and schizophrenia.
Interested in getting acupuncture treatment for your insomnia? Schedule an appointment with us today.