First do note that sleeping in intervals is ‘normal’. Getting up to go to the bathroom and then taking 2 minutes or 20 to go back to sleep is ok. You may need an hour or more, but, just make sure you have the ability to sleep until you have rested and feel energized for a new day (6-10 hours depending on the individual – men are generally 6-8 hr people while women need more sleep – 8-10 hours).
- Bring a body ready for rest by expending physical energy during the day and giving the heart the workout it craves: Walk (outside, treadmills don’t count), uninterrupted – stopping for the dog to sniff, pee, and poo doesn’t count either, or bicycle, swim for a steady 30-60 minutes every day (or at least 150 minutes per week)– we want the heart rate up! A bit of sweat and shortness of breath and we know the body is getting what it needs to rest later.
- Train the body to go into ‘rest and digest’ (as opposed to the ‘fight or flight’ we seem to enter too often throughout the day). Alternate Nostril Breathing is a perfect and fast way to get there. Vagus nerve stimulation e.g. stroking the sides of the neck/scm muscles firmly while taking full, slow breaths (always IN the nose and OUT the nose to stimulate a calming effect – no mouth breathing please)
- Stretch for 5-10 minutes before bed – stretch calves, hamstrings, quads, side stretching standing or while doing a child’s pose, slow and steady and move with the breath– any movements that help you undo your day.
- Cut off time for Caffeine! – most need to cut off coffee, tea, chocolate and other caffeinated items by 11:00 a.m. or 12:00 noon to enjoy a deep sleep at night! Some need to avoid it altogether.
- Cool down the room you sleep in. Studies show the old natural way of winding down in darkness and coolness promotes good sleep and we can warm up the room in the morning when we’re ready to move again (special cooling mattresses, mattress toppers and sheets can add to this effort).
- A heavy or heavier blankets/covering tells the body to be still and quiet
- Sleep on your back so you 1) do not cut off your oxygen by cramping your lungs and 2) do not promote tossing and turning when pinching off nerve and blood supply by sleeping on the side or stomach. Back sleeping has many benefits and once you get used to it, less pain, more oxygen, less wrinkles, and better sleep are the four big benefits!
- Take melatonin in small doses – studies show less can be best. Try 0.5-1 mg. of melatonin before bed and ½ or 1 more if you wake up and have trouble sleeping. Many of us make less melatonin as we age. Sleepy time teas with Ashwaganda and/or Chamomile help many.
- Write down any racing thoughts in the head before you sleep and end with a comforting thought e.g. “I will think about this again between 7:30 and 8:00 a.m. or between 1:15 and 1:30 tomorrow afternoon. In the meantime everything is just fine in this moment and through the night.”
- Stay away from anxiety promoting foods/beverages like alcohol, cane and corn sugars or eating after 8:00 at night. Drink plenty of water and be loving toward your digestion (see ideal, anti-inflammatory diet on the website — https://acupuncturemed.org/mediterranean-diet/).
- Contact a board certified herbalist if you need a little help in this transition to better and deeper sleep. Acupuncture, along with other vagus nerve stimulating therapies help immensely, too!
Ooops, that’s 11!
Written by Dr. Nancy Hiller, August 30, 2024
