9 Foundational Habits For Better Sleep

Drawing from Traditional Chinese Medicine and nutritional science, this session moves beyond supplements to focus on the 9 essential habits of rest. From the "safety" of eating enough to the power of Viparita Karani pose, learn how to signal your nervous system that it is finally safe to let go.

Transcript

Hey everyone, My name is Debbie. I'm a holistic nutritionist, A yoga teacher, And a student of traditional Chinese medicine. In this audio, I want to talk about sleep. I think a lot of us find ourselves here on Insight Timer because we're looking for sleep solutions. And I get it because I've been there too. Over the years, I've really struggled with my sleep. I've tried a lot of books and followed advice and some of it helped for a while and then it didn't. So maybe you can relate to that. Going weeks or even months, Sleeping great, And then suddenly finding yourself back in that place where a good night's rest feels completely out of reach. So in this audio, I'm not going to talk about biohacking devices or supplements, Gadgets, Any of that. I just want to actually bring it back to basics. Some of the foundational principles that we may have forgotten or that many of us simply aren't prioritizing anymore. Because life is busy, Distracted, And full. So let's get right into it. Tip number one is simply eating enough. So this one might surprise you, But a lot of us are genuinely not eating enough to meet our basic energy needs, Let alone getting the nutrients that our bodies actually require. So especially as women, We can be so focused on taking care of others that we often put ourselves last. And then add diet culture and busy lifestyle into the mix. And many of us are moving through our days without three proper nourishing meals. So here's the thing, Under eating sends a stress signal to the body. It keeps us in a state of alertness, And that alertness makes restful sleep very difficult to reach. When we eat enough throughout the day, We help our bodies to feel safe. And a body that feels safe can finally let go at night. So this is actually one of the leading causes of insomnia in women, Simply not eating enough. Tip number two is to reduce overstimulation. So in traditional Chinese medicine, The heart organ is said to house the mind, And it can become completely overwhelmed by excess stimulation. So too much screen time, Loud environments, Constant media consumption, All of it makes it very hard for us to wind down in the evening. So many of us are stimulated from the moment that we wake up to the moment we lie down. We're working, We're talking, Scrolling, Listening to podcasts. There's often very little room in modern life for stillness, For quiet, For boredom even. And yet finding moments of quiet during the day is one of the most protective things that we can do for our sleep. Boredom is underrated. Teaching your body how to be still and calm, Teaching yourself the art of doing nothing, Less doing and more being, This matters more than most people realize. Tip number three is to embrace darkness and quiet after the sun sets. When our environment stays bright and stimulating after the sun goes down, Our body receives the signal that the day isn't over yet. That's why dimming the lights and stepping away from screens in the evening is so powerful. It allows your body to naturally shift into restoration mode. Personally as the sun goes down I switch off all the overhead lights and I turn on one warm lamp and sometimes candles. I do my best to avoid screens after sunset and I use that evening time for things like reading, Journaling, Drinking tea, Some gentle yoga. These aren't just nice habits, They're signals to your nervous system that the day is coming to a close. Tip number four is to finish eating before 8 p. M. When we eat close to bedtime our body is still busy digesting long after we lie down and that really interferes with the restorative work that sleep is meant to do. So aiming to finish dinner by around 8 p. M. Gives your digestive system the time it needs to do its job so that your body can move on to everything else it needs to accomplish overnight. It seems simple and it is but don't underestimate it. Tip number five goes along with tip number four and that's to go for a walk after dinner. So a walk after dinner is one of the most underrated sleep tools out there. It supports digestion, Helps lower cortisol, Creates a gentle buffer between the busyness of the day and the quiet of the evening. Fresh air, Silence, A little movement, A natural transition into rest. It's a simple thing and it works. Tip number six goes along with tip number three and this is to make your evenings intentional. We can't go full speed all day and then expect to flip a switch the moment our head hits the pillow. Sleep needs a transition. A simple evening ritual be it a warm bath, Some journaling, Reading something calm, Gentle stretching. All these activities send a clear signal to our system that the day is done and it's time to wind down. Think of your evening routine as the bridge between your active day and your restful night. Tip number seven is to consider building a meditation practice if you haven't already. So many people who begin meditating notice positive changes in areas of their life that they never expected and that's because meditation teaches us to pause, To slow down, To arrive in the present moment and over time it teaches your nervous system that it's safe to be still. Eventually your body begins to know how to do this on its own. It doesn't matter whether it's a seated practice or lying in shavasana or even walking meditation. What matters more is consistency. Even 15 minutes a day seated, Lying down, Walking. Begin to invite this presence into your life. Form matters less than just showing up regularly. Tip number eight is a yoga posture actually. It's called legs up the wall pose. This is one that I come back to almost every single night. Legs up the wall or viparita karani in Sanskrit is exactly what it sounds like. You lie on your back with your legs extended straight up the wall. You can place a cushion under your hips or beneath your head for more comfort. Make sure your body is straight so your head is in line with your heart, In line with your pelvis. The feet are about hip width apart. If your hamstrings are a little tight and the full pose isn't accessible yet you can try legs up the chair instead. So you would just lie on the floor with a chair in front of you and just simply rest your calves on the seat. Just as effective and much more accessible. What this posture does is to encourage blood flow back to the heart, Signaling to the body that it's time to rest. It's a deeply calming inversion. I'd suggest staying here for 10 to 15 minutes before bed, Eyes closed, Focusing on slow, Deep belly breaths. It's a beautiful way to end the day. Tip number nine is actually to favor warm cooked foods and drinks in general. This last tip comes straight from the wisdom of traditional Chinese medicine. Throughout the day do your best to focus on warm cooked foods and warm drinks. Avoid cold foods, Raw foods, Icy drinks, Cold water. These are a shock to the system and over time can dampen your digestive fire and dysregulate the nervous system. Warm foods and warm drinks help maintain what TCM calls our digestive fire and thus supporting a calm, Regulated nervous system. Both essential for a restful sleep. So those are your nine foundational tips for better sleep. No devices, No supplements, Just a return to basics. I hope something here resonated with you and I hope you sleep beautifully tonight. Take care and thanks for listening.