14 Tips and Tricks to “Fall Back” and Sleep

It is officially Fall, which means it’s the end of Daylight Savings Time and we moved our clocks back one hour to get that extra hour of sleep. Extra ZZZ’s are great but don’t be surprised if you’re feeling wiped out right about now and later this week. ⁠Here are my 14 tips on how to “Fall Back” with ease.

1. Pay close attention to the light. Make sure to expose your eyes to both dusk and dawn. This exposure will help reset your sleeping time and help your body produce more melatonin and serotonin. ⠀⁠
2. Work out. Make sure to work out or move your body earlier in the day this week. Not only will it help you get up and moving but exercise helps sleep induction.⁠⁠ Be careful when working out late as it may create too much energy in your body resulting in the challenge of falling asleep.
3. Don’t overdo the caffeine. Stop drinking coffee and other sources of caffeine by 2 pm this week. You may end up with worse insomnia.⠀⁠
4. Try and get up early, or at your “usual time” before the time change. You will be in sync with daylight hours and not feel as tired later in the day.⁠
5. Get to bed early. Take advantage of being tired early and get to bed an hour earlier. Every hour of sleep you get before 11 counts as double in TCM.⁠
6. Use caution looking at your tablet, phone, or television before bed. The light can signal the brain to wake up instead of sleep.⁠ Try and minimize the blue light exposure prior to going to bed. One option which will help you avoid reaching and checking your phone is to charge your device in another room or on the opposite side of your bed.
7. Try small doses of melatonin or CBD for the first night or two.⁠
8. Add Magnesium into your routine as it is gentle and helps your body and muscles relax.
9. Try Meditation or yin yoga before bed. Both practices help calm the body, allowing you to fold inward towards sleep.⠀⁠
10. Avoid nighttime snacking or late dinners. One of the reasons for insomnia in Chinese Medicine is food retention in the stomach. Try eating as the sun is going down; or if you find yourself hungry later go for an herbal tea instead of that late-night snack.⠀⁠
11. Adjust your dining and workout times in increments of fifteen minutes a day. Your body will adjust with smaller changes over the week instead of moving times all at once.
12. Try some essential oils or EO spray on your pillow. My personal favorites are rose and lavender.⁠ Be careful though and do not apply essential oils directly to your skin. If you wish to do so, make sure to dilute it with water first.
13. Remember this is a process so allow your circadian rhythm to adjust slowly.
14. Get some acupuncture! It will help regulate your sleep.

Save and share these tips to get through this week⏰