Yoga for Sleep
Herbs for Sleep
Acupressure for Sleep
Cultivate restorative sleep with your healthy lifestyle choices.
Go to bed at the same time each night. Rise at the same time each morning. Set alarms for both sleeping + waking, if needed.
Establish a relaxing bedtime routine. Start winding down at least an hour before your desired sleep-time.
Keep your bedroom quiet, dark, relaxing, and a comfy temperature.
Remove electronic devices from your bedroom. (ie. phones, computers, TVs)
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 1 hour before bedtime. Use black-out curtains, if it’s bright outside.
Eat your final meal of the day by 6 PM. Reduce your evening food/ fluid intake.
Avoid large meals, caffeine, and alcohol before bedtime. If you are hungry at night, eat a light, healthy snack.
Create an evening stretching/ self- massage ritual. (ie. restorative yoga, using a foam-roller, massage-ball, or massage-gun)
Exercise regularly. Being physically active during the day can improve sleep.
Acupuncture for Sleep
Acupuncture with herbs, lifestyle modifications, and other integrative modalities can greatly improve sleep quality and duration.
Here's some research:
Matricaria recutita, Asteraceae
Drink a cup of chamomile tea after dinner. Allow Chamomile to soothe your digestion, calm your mind, and soften your senses in preparation for a relaxing evening. Sweet dreams!
Passiflora incarnata, Passifloraceae
Scutellaria spp., Lamiaceae
Valeriana officinalis, Caprifoliaceae
陰堂 . Yin Tang
Press just above the central point between your eyebrows.
Pc6 . 内觀 . Nei Guan
Slide your thumb 2-3 inches from your inner wrist crease toward your body
Regulate your internal response to external circumstances:
Three Yin Junction
Sp6 . 三陰交 . San Yin Jiao
From your medial malleolus (inner ankle),
slide your thumb 3 inches up along your tibia.
Kd1 . 湧泉 . Yong Quan
Under your foot,
slide your thumb from your 2nd toe towards your heel,
stopping about 1/3 of the way down.
Feel your connection to Sky through the top of your head, and Earth through the bottom of your feet. Feel what it's like to be centered between Earth and Sky, rooted yet elongated, fully present.