Sleeping issues aren’t rampant only in the United States, and medication isn’t the only solution. It can be beneficial to find out exactly what steps some patients are taking in other countries to overcome their insomnia.
Qigong is a great choice for those who don’t want to risk the side effects of medication. This ancient Chinese art of coordinating breathing with different types of repetitive fluid movements allows energy, or qi, to move through the body. If performed regularly, it may lead to a better mental and physical well-being. Chinese medicine practitioners having been recommending qigong to treat insomnia along with herbal medicine and acupuncture for years.
For more than 10 years Lo Siu-ching of China suffered from severe insomnia. She tried melatonin, counting sheep, drinking a cup of hot milk before bedtime, and several other sleep-inducing methods without success. Although she was against sleeping pills out of fear of addiction, at times she gave in and took them, but she’d always ended up waking up in the middle of the night.
After finding out about qigong classes, Siu-ching signed up in the hopes of remedying her sleep related issues. After 6 months of engaging in the ancient Chinese practice, she finds that she fall asleep much faster and staying asleep longer.
In October 2014, the practice of qigong for insomnia will be studied for the first time by researchers from Hong Kong University with 300 insomnia patients. Some of the patients will undergo qigong classes for 8 weeks with blood tests being before and after each class.
Qigong speeds up the flow of energy and blood circulation, removing blockages caused by insomnia. Other studies have already demonstrated its ability to be successful in patients who suffer from depression. Herbal medicine and acupuncture still remain the first line of treatment prescribed by Chinese doctors, compared to doctors here in the West.
If you are struggling with any type of sleep problems including falling asleep, staying asleep, waking up too early or simply not feeling refreshed upon waking up, speak with a sleep specialist as soon as possible. You don’t always have to make medication your first choice, give qigong a try or try cognitive behavioral therapy and let us know how it works for you!
I’ve found that exercise/mobility throughout the day in general helps ensure a good night’s sleep. It seems to align with the blood flow encouragement in the article above. I will have to look into this particular practice though as i’m always looking for better sleep. Another good alternative to medical aides would be Melatonin. 2mg of it at night and my mind relaxes usually.
Thank you for sharing those tips Chris N.! There is plenty of research that proves people who are more physically active, tend to get a higher quality of sleep each night. We would love to hear how your experience with qigong goes if you get around to trying it out!
I found getting into the same routine each night has helped me. A hot bath with epsom salts, baking soda and a few drops of lavender oil works as well. Keep your room dark with no outside lights bleeding through the curtains and keeping the room cool is best for me. But most importantly is to try and go to bed at the same time each night. I start dimming my lights in the room to let my body know it’s time for sleeping. Happy dreams!
You are practicing excellent sleep hygiene Teresa Brady! A consistent, relaxing bedtime routine works wonders in sending you off to dreamland! Thank you for sharing what works for you; it may help others readers on their quest for better sleep. We hope you are having a wonderful day!
Thank you for the great tips. I believe that having a nighttime ritual is important. I try to get at least 7 to 8 hours of sleep every night and definitely don’t believe in medication.
Seven to eight hours of sleep is wonderful Samantha, we’re glad you hold your nighttime rituals in such high esteem. You’re getting all your beauty rest for sure, thanks for sharing with us!
sleeping is not usually a problem for me, just finding the time to lay down.
Sometimes all we need is a few minutes of downtime to relax and unwind from the day, and we don’t even realize how helpful it can be to our overall sleep quality. Let us know if finding more time to lay down before bed improves your sleep, and thank you for sharing with us Beth!
Yoga is very relaxing and an excellent down. I would maybe also recommend a sublingual melatonin tablet before bed for those having trouble sleeping. Helps me.
Thank you for sharing with us Cheryle, and we agree! Yoga a few hours before bedtime, as well as Melatonin tablets, are two excellent ways to help ensure a great night’s sleep.
I have also tried hot yoga. The heat allows for better movement but it’s very hot (approx. 105 degrees). You may want to ask your doctor first if it’s right for you. I sleep like a baby afterwards. Namaste.
Hot yoga is an excellent exercise Teresa, great point. We try not to practice this too close to bedtime though or the high temperature of your body could keep you up, but lowering the thermostat to 68 degrees for the ideal sleep temperature certainly helps too!
This is good to know since I sometimes wake up during the night thank you.
Absolutely Betty, let us know if trying Qigong, or a practice like it, is helpful to your overall sleep!
I have found that being active during the day including regular exercise greatly improves sleepess quality. I had my first exposure to yoga about 18 months ago and loved it. The stretching and breathing bring an alert calmness and such a positive flow of energy, qi throughout your entire body..
We’re glad you’ve found an activity that helps improve your sleep Julie! It’s definitely important to stay active, and exercises like yoga and Qigong are ideal for finding calm and relaxation after a long day, thanks for sharing with us!
Wish I could find something to help me get a good nights sleep, tried several things but no luck.Help!
Well Lisa, you’ve come to the right place! There are a variety of sleep inducing tips, as well as potential explanations to why you might be having trouble getting quality sleep, throughout this blog. How old is your mattress?
I luv yoga it relaxes me. You have giving me great tips thanks
Thank you for sharing with us Cynthia! Yoga has been shown help people fall asleep faster and achieve a deeper quality of sleep. You’ve chosen an excellent way to stay relaxed!
We have been teach in our daughter yoga and she is only 5 years old. We already see a difference in her being able to better regulate her thoughts l, feeling and emotions which certainly makes going to sleep that much easier!
That is great! You are never too young or too old for better sleep!