Testimonials

Art of Wellness

Acupuncture and Traditional Chinese Medicine

Ten Ways to Improve the Quality of Your Sleep

By Dr. Qineng Tan

    •       Change your eating habits: many people wake up around 3 AM and find it difficult to fall back asleep. This may be caused by low blood sugar level due to the over activity of the andrinal gland. For a better sleep, try to balance your blood sugar level daily by eating small portions of food about every 3 hours and drinking a glass of warm, low fat milk or eating a handful of whole grain cereal before bedtime.
    •       Deep breathing techniques: Using your lower abdomen, inhale deeply. Hold it for about 5 seconds, and then exhale slowly through your mouth. Repeat ten times.
    •       Keep away from interruptions: Turn off your phone after dinner or keep a note book by your bed. If you keep thinking about something important to do, write it down.
    •       Listen to calm and relaxing music.
    •       Sleep and wake at the same time everyday: yes, that includes weekends. Do not stay in bed for too long even when you do not have to go to work. Your body needs to have a regular sleep-wake cycle in order to functional at its maximum.
    •       Reduce the water temperature for baths and showers: When the water temperature is well above body temperature, your body heat increases. Then when you get out of the water, your body heat decreases. Try to avoid such fluctuation of the body temperature.
    •       Keep your bedroom simple and calm: Limit the number of electronic devices such as TVs, computers from your bed room.
    •       Do not play video games at night.
    •       Keep your feet warm: soak your feet with warm water about twenty minutes before bed.
    •       Obey the 20-minutes rule: If you do not successfully fall asleep in twenty minutes, get up and do something else until you feel tired and ready to sleep again.