Sleep like a baby. Don’t we all wish we could? Experiencing that kind of peaceful deep sleep that our body needs to rest, repair and rejuvenate is important.
A good night’s sleep makes us feel energised the next day, puts us in a better mood which generally results in better productivity. However, not all of us are able to achieve that level of quality sleep. Some of us can’t even get a wink of sleep at night, while others struggle to reach the stage of REM sleep.
If you’re suffering from insomnia, insufficient sleep or have difficulty falling back to sleep after waking up in the middle of the night, you’re not alone. Common reasons for sleepless nights include sinus allergies, sleep apnoea or asthma; other physical conditions like arthritis or chronic pain; as well as mental issues such as stress, anxiety and depression.
So, what are some tips to help improve our quality of sleep? If you’re looking for alternatives to melatonin and popping other sleeping pills, check out our tips to help you sleep better.
Take the Aid of Traditional Chinese Medicine (TCM)
TCM aids sleep quality in many ways but it is important to first understand the root cause. Could your sleep quality be compromised be due to poor appetite or excessive food intake which can result in spleen deficiency and blood stagnation? Or perhaps you are suffering from depression and anxiety which can lead to worrisome nights?
We typically struggle to fall asleep, stay asleep or achieve deep rested sleep, driven by stress and an overactive mind. A detailed consultation with a trusted TCM physician can help uncover these underlying issues and imbalances that can then be corrected through various TCM remedies.
Depending on the root causes identified, TCM physicians can customise herbal blends which aim to improve sleep quality and help with symptoms associated with insomnia like migraines, bad breath, poor digestion and obesity.
Herbal therapy can be complemented with Electro-Lymphatic Drainage Therapy (ELT) to further enhance the positive effects. ELT improves the function of the lymphatic system by reducing water retention and inflammation. As a result, many ELT users report reduced aches, pains, and better mobility and sleep.
Another TCM solution is acupuncture which physicians use to help balance your body flow of Qi. Thin needles that feel like ant bites are strategically placed in specific pressure points along meridians or Qi pathways to naturally stimulate blood flow by stimulating nerves and muscles. Each of our conditions is unique and hence, customised placement of the needles releases the blockages and improves our mind and body, helping us to rest better.
Use a Pillow Spray
To get your body and mind ready for a night of total relaxation, using a pillow spray is a pretty simple way and doesn’t require much investment.
Try The Body Shop Lavender Pillow Mist infused with lavender essential oil from Provence with its calming scents that remind one of being in the spa. Simply spritz a few times on your pillow before bedtime, close your eyes, and dream about purple fields of French lavender.
Listen to Soothing Sounds
Make falling asleep easier with calming and relaxing melodies. Sound healing therapy activates the parasympathetic nervous system which helps you to relax and reduces cortisol levels which reduce anxiety and promote deeper sleep.
Download the app A Soft Murmur which provides ambient sounds from nature such as rain, the wind blowing and crickets, as well as therapeutic sounds such as the singing bowl and gong bell. The calming sounds distract your thinking and reduce your brain activity, putting you into sleepy mode.
We know that there is a lot of uncertainty and panic with what is currently happening around the world. Do not underestimate the need to focus on mental health during these tough times. Practising meditation could be a simple activity to put your mind at ease and help you sleep better.
Try Calming Herbal Teas
Fancy a cup of bedtime tea? Numerous herbal teas such as chamomile, ginger and peppermint have a calming, sleep-inducing effect.
The Night Time Pukka organic herbal tea is the perfect caffeine-free cup before bedtime to tuck you into a lazy slumber. Blended with organic oat flower, soothing lavender and sweet lime flower, it’s a best-seller.
Track Your Sleep
There are countless apps, smart wearables and a bevvy of fitness trackers which all claim to improve your sleep. Every night, your body performs the equivalent of modern health miracles - everything from improving memory to producing cancer-killing T cells. While you sleep, your body is sending a flurry of signals - heart rate, body temperature and more - to communicate your body’s progress as it prepares you for the next day. And night after night, you sleep through it.
Want to go deeper on getting more out of your sleep? The Oura Ring interprets these signals so you can wake up to the insights you need to take on the day.
Use Noise Cancelling Earbuds
Having difficulty getting to sleep because of a noisy neighbourhood or a partner that snores? QuietOn is the world´s smallest active noise-cancelling pair of earbuds designed expressly for ensuring silence and proper sleep hygiene. Due to their small size, the sleep aids fit well and comfortably in the ear and close the auditory canal to all potentially disturbing noise.
QuietOn is tuned by hand to cancel out low frequencies, which conventional foam earplugs cannot attain. It is equally useful at home or for tuning out the noise in a home office if you are continuing to work from home.
Breathe Better with an Anti-Snoring Device
Perhaps you want to nip the problem in the bud and stamp out the snoring altogether? There are numerous anti-snoring devices out in the market from nose clips and chin straps to waist belts.
You can try the Sleep Magic Smart Anti-Snoring Eye Mask which is able to detect your snoring by using its advanced bone conduction and sound recognition technology. Sleep Magic will then send out vibrations, in accordance with the intensity and severity of your snoring, that will signal your brain to relax your throat muscles, and open up your airways again. And this all happens while you’re sound asleep without any interference.