Insomnia? Try improving your “sleep hygiene”
“Sleep hygiene” refers to habits or routines that can help you to have a good night’s sleep. Insomnia and other sleeping problems are often caused by bad habits that have developed over many years.
Below are 10 simple tips to help improve the quality of your sleep:
1. Have a regular bedtime & a regular wake up time. This includes the weekends as well. A routine helps to regulate the body clock, so that you will become sleepy at the same time every night.
2. Avoid all stimulants 3 hours before bedtime. Stimulants include caffeine, chocolate, nicotine and computers before bed. Removing stimulants will allow the body and mind to relax in preparation for bedtime.
3. Avoid alcohol. Alcohol reduces the quality of sleep. In Traditional Chinese Medicine (TCM) terms, alcohol causes deficient heat which can increase feelings of restlessness in the longer term.
4. Use your bed only for sleeping – this helps your brain to associate your bed with sleep. This means no watching TV, playing computer games, or working on your laptop in bed.
5. Avoid afternoon naps to ensure you are tired in the evening. If you really need a nap, make sure to schedule it before 3pm & only for 10-20 minutes.
6. Develop your own bedtime rituals to help you wind down at the end of the day – 15 minutes of relaxing stretches, deep breathing exercises or meditation; writing in a journal; enjoying herbal tea after 3pm; or soaking in a warm bath with Epsom salts to help you relax at the end of a day.
7. Exercise regularly during the day, as this can help to tire you out for the evening, but try not to do any strenuous activities a few hours before bedtime.
8. Improve your sleep space -reduce clutter in your bedroom and ensure your bed is comfortable. Clutter can be a manifestation of inner stagnation that causes imbalances in TCM.
9. Don’t avoid activities because you are tired, even if you’ve had a bad night’s sleep, try to keep your daytime activities the same as you had planned, rather than try to catch up on missed sleep, as this can throw your body clock awry.
10. Never watch the clock – constantly checking the time during the night while not sleeping can increase stress and anxiety. If you are waking at certain times during the night, it can indicate a particular TCM organ system and/or corresponding emotional aspects that are out of balance. For example, if you are waking up between 1-3am, this could indicate an imbalance with your liver system and the associated emotions and psychological aspects.
At Bing’s Natural Health your experienced practitioner will use Traditional Chinese Medicine to diagnose the underlying cause of your sleep disorder and suggest a treatment which may include acupuncture, laser acupuncture, cupping, Chinese herbs and/or dietary therapy.
You will sleep well again with TCM
Many people just accept the idea that around ‘that time of the month’ they will feel icky and probably need some pain medication for headache or abdominal pain. But, like any other pain, period pain is a sign that something is out of balance!
… And, when your body is out of balance, problem emerge, and they don’t go away until you get it back in balance.
Period pain is actually quite simple to treat and responds quickly to the various combinations of acupuncture and that we use to treat it. Most patients experience period pain relief during the first cycle after treatment, and within three months they can hardly remember how bad they used to feel.
Like most treatments in Traditional Chinese Medicine, you can’t just pick a bottle off the shelf and expect it to cure all your problems. Your practitioner needs to talk about your symptoms – the kind of pain you experience, when and where you feel it – and look at other indications from your tongue, nails and body to determine which herbs you need to achieve balance.
However, the thing I want to stress here, is that period pain is NOT normal and it responds quickly to treatment. If you suffer from any sort of discomfort before, during, or after your period talk to your practitioner next time you see her – you’ll be amazed at the difference our treatment can make.
At the Bing’s Natural Health massage clinic in South Melbourne we believe that massage is a powerful tool for healing and wellness, to help you achieve relaxation, relief from pain and postural improvement. We have many years of experience working with a wide range of clientele to meet your needs and get you feeling better.
Rejuvenate your body, mind and spirit with a relaxing and healing massage.
Our massages include:
- Shiatsu Massage
- Chinese Massage
- Therapeutic Massage
- Pregnancy Massage
- Combination Massage
- Sports Massage
- Foot Massage
which can all be used in combination with Chinese medicine, acupuncture, moxibustion, cupping and Chinese herbs.
Through the healing touch of massage therapy the body has an innate ability to restore itself, improve circulation, detoxify, relieve tension, improve digestion, enhance muscle tone, and increase mental alertness, while relieving pain and stiffness.
Your massage therapist will ask you to fill out a health history and then ask some questions. Sometimes a single therapy, or just one approach will not suit everyone. So we may blend the skills and philosophies of different therapy approaches to provide you with a treatment that best suits your specific needs.
As an added benefit, all of the Bing’s Natural Health massages include some form of acupressure and acupressure massage, which is a recognised and helpful traditional Chinese medicine technique.
Alice Louey – your Traditional Chinese Medicine Practitioner
As people we are more than just our bodies – our body, mind, and emotional are all woven together in a complex fabric that makes each of us unique. Your Chinese medicine practitioner is very aware of this.
“ What I love about practicing Traditional Chinese Medicine is that it gets results for my clients!”
That is why your Chinese Medicine practitioner asks so many questions. We can see things in your eyes, nails, and tongue that give us clues to what is going on inside, but then we want to confirm our findings and uncover the root cause.
When we use herbs or acupuncture, we’re not just addressing your body’s ailments, we’re also balancing your emotions to help you find greater health.
This is also why we strongly recommend that you visit the clinic even when you are feeling fine so that you can achieve a greater degree of health than you ever imagined was possible, and so that you can build up your reserves against future physical, mental and emotional challenges.
Your body may be retaining fluid for many reasons and you might not be aware of it, but you’ll notice the difference when you start to get rid of it.
Eczema & Fluid Retention: Josh has been seeing me for several months and his eczema is now basically under control, thanks to acupuncture and herbal treatments, but it usually flares up at this time of year. Skin conditions and fluid retention are frequently an indication of weakness in the digestive system.
One visit I noticed that his skin felt rather like a water balloon, so I added some additional herbs to his prescription because Josh was retaining fluid. When he came back a month later he said clothes were more comfortable and he had not developed the weepy rash he usually suffered at this time.
Maria had a busy and stressful year. As a result of work pressure she was eating poorly, skipping exercise and had put on weight. When she came in for Shiatsu I realized that she had fluid retention, so as well as looking at her lifestyle changes I prescribed herbs and acupuncture. In the following week she lost 5 kgs – mostly of fluid. 3 weeks later she had lost another 3kgs and we changed her herbs to a digestive blend.
Once the fluid had dispersed she felt so much better and couldn’t believe she hadn’t noticed it.