Tag Archives: sleep quality

Sleep Well

We all know that 7-8 hours of quality sleep is ideal for our physical, mental and emotional health. How many of us have struggled with sleep? This is a struggle that most of us will encounter with varying degrees of frequency. Habits are a major component to our sleep along with awareness of stressors, and what we need to do to unwind at the end of the day for restful sleep. I have a flexible work schedule, so I’m not too attached to specific routines, although habits are always a priority. For sleep, I find it is very important to have routines that let your body and mind know you are preparing for rest and sleep. It could be as simple as having some herbal tea, brushing your teeth, washing your face and a little reading. Anything that helps you relax at the end of the day is helpful, since sleep is a letting go process. 

Here is a sleep meditation that I have enjoyed and shared (it’s ok if you fall asleep within minutes!): 


Modern life comes with electricity, plenty of ‘artificial light’ and screen time. Prior to our ability to have light on demand beyond sunset, humans needed to keep to what sunrise and sunset provided. There seems to be some variance in what times we feel best and this can be looked at with this questionnaire: 


Keeping to a schedule where you feel best and rely on an alarm clock minimally will improve your sleep quality, energy level and general well being. 

The general advice for good sleep is to stop screen time an hour before bedtime, sleep in a cool, quiet, dark room, have your dinner well digested and stop caffeine intake before 3pm. In Traditional Chinese Medicine, insomnia, is differentiated between inability to fall asleep, waking in the night and being unable to fall back asleep, and general unrestful sleep. Some people tend to feel hot at night, others cold. Some enjoy their dreams and others are disturbed by the types and amount of dreams they have. Some need to urinate more than once in the night. Some wake far too easily and find their sleep restless. Some sleep for 8 hours and wake up foggy and lethargic. Ideal sleep is being able to fall asleep easily and wake 7-8 hours later refreshed and full of energy. This may not happen too often for some, but there is always hope that sleep can be improved. TCM acupuncture is very helpful for improving sleep, as it helps to calm the nervous system and treat the underlying conditions that cause poor sleep quality. 

All of us have different perceptions of sleep. Our society values productive work, so sleeping minimally can be a badge of honour. Some people insist they need only a minimal amount of sleep. Others like taking sleep aids sometimes to a fault, since the body becomes less sensitive to any sleep aid over time. Mother’s Little Helper, anyone? Some of us can sleep on planes and through various noises, but no snoring, please! I have observed in myself and have had many clients report their sleep is less sound around the full moon, so there is natural variance in sleep quality. Longer daylight hours in the summer months brings longer waking hours and less sleep for the season. Winter is conducive to hibernation. Anyone raised kids? That’s a phase where sleep is likely deprived! 

Sleep quality is also something we perceive differently. I generally sleep well, although I work at this and have tried all sorts of sleep aids to improve sleep. This is not medical advice or endorsement of any product, just sharing of knowledge of remedies tried. 

Sleep Aids: 

Mother’s Little Helper is a tea available at Davids Tea. It is a blend and contains valerian, which has not worked for me in other formulations, but Mother’s Little Helper works well for me. 

SleepyTime Tea by Celestial Seasonings- this is a classic formulation that has a relaxing effect perhaps tied in with the ritual of having a cup of tea, and I prefer this tea over others. 

Vitamin D- I started taking vitamin D at night after dinner in March and have found it to be helpful for higher quality sleep 

5 HTP- a serotonin and melatonin precursor, it helps with restful sleep 

Chinese herbs- I have found various patent herbal formulations to be tremendously helpful in being able to stay asleep more soundly. The herbs work best with some professional guidance, where a TCM practitioner is able to assess your condition and constitution. 

Wherever you are in relation with sleep, it is a most important health habit to prioritize, as it is the time your body regenerates itself. Quality, restful sleep makes life good!

Restful Sleep

As a traditional chinese medicine practitioner in training, natural wholistic health(lifestyle) is integral to the treatment approach. Having been in the field of health and fitness for 19 years this week, I learned many years ago that sleep is hugely important to being truly healthy. Sleep is a healthy habit that requires daily practice. Sleep restores your body and mind-it needs to be a priority. For many years I have advised people that quality sleep comes before the ambitious start to exercise first thing in the morning. It is also easier to make healthier food choices with better sleep. Sleep, exercise and nutrition are 3 pillars of being healthy.

Sleep has had much more air time in the field of health information in recent years. What actually happens with a person’s sleep is a different story, as sleep is a subjective experience. Here are my views on what quality sleep is:

  1. Falling asleep easily in a relaxed state
  2. Staying asleep with possible waking for urination
  3. Waking up feeling energized and well rested 7-8 hours later

This is the sleep standard I strive for. There are plenty of nights that are below this standard, and I keep practicing. Being able to manage your emotions and daily stressors is helpful to relaxing at the end of a day and letting go to fall asleep. Staying asleep and/or falling back asleep easily is a condition that I find traditional chinese medicine to be extremely helpful for. Waking up feeling energized, I find comes naturally with the habit of regular exercise, and being enthusiastic about life. Well rested, the science shows 7-8 hours of sleep is needed for optimal health. Consider it a required investment of 7-8 hours to start the day on the right track, so you can live well.

Habits for better sleep

This spring in Toronto has been full of rain and one benefit I noticed is a cloudy rainy morning can help me sleep a little extra if I manage to allow myself. Being a student of traditional chinese medicine has me experimenting with various herbal formulas to balance my health. The unexpected benefit of these formulas has been improved sleep. I would say my sleep has always been pretty good and this spring I have experienced a whole new level of high quality sleep with trying chinese herbs and getting into a beautiful new bed. Sleep and rest is an extremely important component of health-we regenerate ourselves with sleep. In the spirit of sharing my good news of great sleep, I would like to share some habits that help ensure a good night’s sleep:

-No television or computer time after 10pm. Keep electronics to a minimum near your bed if possible.

-No caffeine intake after 3pm.

-Keep the same bed time ritual, such as reading, tea, brushing your teeth, so your body knows to wind down. Sleep is process of letting go, so develop your own routine to let go of your day in preparation for rest.

-Develop a meditation practice. One benefit is should you ever experience insomnia, you can observe yourself and what thoughts or feelings you experience while awake.

-Keep a gratitude journal to reflect on things you are grateful for at the end of your day. This practice has a life changing positive effect-


Lights Off

Considering how often I ask and advise people on their sleep habits, it is surprising I have not written more on the topic until now. I have suggested many times in my career that getting good sleep is more of a priority than waking up early to work out. The more I learn through various health disciplines, reading, and experience, I find that sleep is a huge priority for maintaining good health in every way. Consider sleep to be your own personal fountain of youth-everything in your body functions more optimally with good quality rest.

Years ago, when I was enjoying more libations than I do now, I noticed I was working out consistently and not quite in the shape I wanted to be. I had the privilege of attending a seminar with Dr John Berardi and posed the question-how can I have all the fun I want and stay in shape? His advice was to improve my sleep quality, even though I had declared I got 7-8 hours of sleep consistently. This was a real eye opener: I have always considered myself to be a good sleeper, as I knew how important it was for me to get 8 hours of sleep to feel fully energized and did so most of the time. Since the time I received that advice, I have studied my own habits and worked to make sleep even more of a priority. Dr. Berardi’s advice was fantastic, I just worked on improving my sleep and got into better shape, which is definitely easier than dieting or working out more.

There are lots of tips out there on how to improve our sleep. However, I notice that sleep while being one of the most important health habits to improve, is also one of the most challenging to change in the sense of our entrenched beliefs and each personality’s unique proclivities. We all manage to cope and function in life with varying sleep quality, so it is fairly easy to become accustomed to whatever our current pattern is…therefore we are unlikely to feel much need or motivation to make changes to our sleep habits on any given day when we feel fine.

For example, a question I love to ask is: if it was required, would you rather stay up all night or wake up super early? This gives us some insight into whether we are more of a morning or a night person. Since I was a teenager, I have known myself to prefer staying up late than wake up early. In fact, I would even say it is quite difficult for me to go to sleep much before 11:30pm. I have heard from so many different sources over the years that it is better for our health and hormones through balancing our circadian rhythms to time our sleep patterns to the rising and setting of the sun. Have I ever been able to attempt to do this? Not until the past few weeks…

The book Lights Out came recommended in an article by John Paul Catanzaro, a strength training guru I have known for many years. The book piqued my curiosity and details some highly interesting theories on our sleeping, eating, mating habits and our health. As I read all about the benefits of sleep, I had 2 busy trips within 2 weeks to different time zones that left me a bit tired when I returned home. At the same time, there were some beautiful sunsets to watch at home, so I got into a habit of leaving the lights off in my living area to enjoy the natural light. The surprising thing that happened was I noticed feeling tired and ready for bed considerably earlier than usual. With this feeling, I was able to observe that ordinarily, if I had the lights on, I would easily push past this tiredness and find a second wind that would take me to midnight. I was tired enough from my travels to feel the need to honour when my body felt tired to get to bed earlier. However, I had to make a pact with myself that I must go to bed when I felt tired, which was easier said than done, since I was fighting my urge to accomplish just a few more things. Even though I would say I generally sleep well, I felt my sleep quality improve in waking up without an alarm, feeling even more energetic and happy that I have been motivated to keep the lights off habit going.

All this to say that even when we think our habits of being a night owl are unlikely to change, being willing and open to possibilities can bring about change (especially when there is a beautiful sunset to enjoy), even for a brief period of time. I would say I feel great when I wake up just about every day (except for those super early mornings), and I have been amazed to feel even better! I would never have guessed that I would be able to get into the habit of going to bed earlier at the start of summer, a time of year I have always relished staying up late. So if this change can happen in an avowed night owl such as myself, pretty much anything is possible and every little thing you do in the spirit of taking care of yourself adds up!

If all this talk sparks any interest in you to feel the benefits of improving your sleep habits, such as losing fat and improving your health by helping your hormones such as insulin function better: Try maximizing your exposure to natural light (be outside!) and minimizing your exposure to artificial light once the sun goes down. My number one tip that I live by is quit television or computer time before 10pm, and I realize this is easy for me to say since I have do not own a television. Secrets of a Good Night’s Sleep, which can be found in my recommended reading section, is a fantastic easy to read resource in learning about psychological nature of sleep, observing and improving your own habits, and even ways to cope with insomnia.

Making Life Good recommends spending lots of time outdoors and keeping the lights off to fully enjoy the upcoming summer solstice-cheers to a happy, healthy summer with sweet dreams!


Watch your carbs and your sleep

I like to eat carbs and sweets, as evidenced by the love of delicious sweet treats I share with you here. It is true that you can lose fat by monitoring and restricting  your carbohydrate intake. However, the question is always what level of carbohydrate monitoring and/or restriction is sustainable?

The most restriction I have been able to practice is to have one meal of protein and veggies in a day. I have tried this for breakfast, lunch or dinner. For me, it is okay at breakfast, but not the most energizing. A large salad with protein is alright at lunch time. Protein and veggies at dinner is okay for my energy levels. However, my sleep is affected by having limited carbs for dinner. I manage to fall asleep but have serious difficulty staying asleep!

If you are going to monitor and/or restrict your intake of carbohydrates, I suggest paying close attention to your energy levels before and after your meals and to watch what happens to the quality of your sleep. Metabolism varies in each individual and our dietary requirements need to be tailored to suit what the body needs now.

There is a school of thought that suggests eating minimal and/or restricted carbohydrates after 5pm. This strategy can work well for some people to help reset their insulin response. However, there are some individuals such as myself that do not sleep well without eating carbohydrates at night, so try another meal of the day to have minimal carbohydrate intake. Getting good rest and quality sleep is more of a priority than following a diet plan, as good food and lifestyle choices should leave you feeling energized and well!