Tips for a good night sleep
Updated: Jun 29
"Cold head and warm feet", this phrase is used in Traditional Chinese Medicine with the aim of having a good night's sleep. Nowadays, stress, recovery and agitation mean that we cannot turn our mind off. The consequence of this is a warm head and cold feet leading to difficulty sleeping.
Some tips I give to my patients and apply to myself, after years studying and practising Traditional Chinese Medicine
1. Soak feet in hot water before bed is good to empty the mind and relax the body. This is the first tip I give to my patients to get cold head and warm feet
2. Add a few drops of Lavender essential oil in the hot water to potentiate the action.
3. Foot massage using vegetable oil and a few drops of lavender, chamomile or jasmine essential oil also helps in relaxing the body and emptying the mind.
4. Having a cup of Jasmin, Chamomile, Passionflower or Valerian tea is an excellent choice to lessen anxiety and agitation and to sleep more peacefully.
5. Avoid foods which are greasy so as not to overload the liver and also avoid late dining.
Galbladder Meridian (11pm-1am) and Liver Meridian (1am- 3am) - The Gall Bladder chi produces bile to digest fats regulated by the smooth flow of chi by the Liver. Fat food at night both liver and gallbladder will be overloaded. On waking you will be tired. This also occurs with alcohol.
6. Avoid discussions in which will generate conflict at night.
A simple discussion at night can quickly activate the Triple Warner Meridian and the conversation can be much more serious and making you much more nervous. The activation of the Triple Warner sucks the energy of the Spleen Meridian that plays an important role in our happiness.
7. Press the Yin Tang Acupuncture Point located between the eyebrows. This is one of the main points when stimulated helps to soothe and relieve anxiety.
8. Press gently the CV17 acupoint which is located in the centre of the chest between the nipples. This point calms the heart and deepens the breath.
9. Try a Meditation to keep calm your mind.
10. Breathe deeply when you get ready for bed.
According to Chinese medicine, it basically means the indication that every hour of the day a part of our body will be in full energetic activity. We have an energy cycle (QI) running through our body during the 24 hours, but at certain times that energy expands significantly in certain areas. 7 pm to 9 pm: time of the pericardium, known as the protector of the heart. This period is a wonderful time to carry out activities to nourish the heart, such as socializing with loved ones (on this time a virtual socializing), listening to good music, creating art. 9 pm to 11 pm: time of the triple burner. It is a great time to relax and fall asleep. To improve the quality of your sleep at this stage, you can practice meditation, gently stretching, deep breathing exercises to help the body to calm down. Also, you can dip your feet in hot water for about 5 minutes, and then going to bed. And try a foot massage using vegetable oil and a few drops of lavender, chamomile or jasmine essential oil also helps in relaxing the body and emptying the mind. You can press the Yin Tang Acupuncture Point located between the eyebrows. This is one of the main points when stimulated helps to soothe and relieve anxiety. Also, you can press gently the CV17 acupoint which is located in the centre of the chest between the nipples. This point calms the heart and deepens the breath. 11 pm- 1 am: is the time of the gallbladder and, to wake up feeling energized, the body must be at rest. The act of sleeping is no longer a choice, but a necessity. Fat food at night both liver and gallbladder will be overloaded. On waking you will be tired. This also occurs with alcohol. 1h to 3h - is the time of the liver. The liver is responsible for our body's detoxification capacity, but it only achieves this at rest. Sleeping is still the best way to enjoy this period. So, whoever eats or drinks late at night or stays awake at that moment wakes up with a "hangover".