How to Sleep Better

As an active individual, you may love to push yourself to the limit during the day. But is this go-getter lifestyle leaving you sleepless and unable to recharge at night? Unfortunately, in the long run the “I’ll sleep when I’m dead” mantra doesn’t help you achieve more – it actually holds you back. 

Poor sleep can be a significant roadblock to reaching peak performance, both physically and mentally. Whether you're an athlete, a busy professional or simply living an active lifestyle, getting high-quality rest is crucial to maintaining your energy levels and performing your best.

In this guide, we’ll explore how to sleep better with holistic solutions for a restful night and energized morning.

Why is Getting Better Sleep So Important?

You know you need sleep to recharge your energy. But did you know that sleep is also when your body does most of its recovery, healing and growing? 

During sleep, the body repairs and strengthens itself. After a day of intense activity, your muscles, brain and nervous system all rely on sleep to recover and prepare for the next day. Without quality sleep, your performance can suffer, leading to slower recovery, mental fog and even an increased risk of injury. 

What Causes Poor Sleep?

Anything from nagging pain to restless thoughts to hormone imbalances can disrupt our sleep cycles. Which of these common causes are impacting your bedtime?

• Overtraining and Physical Exhaustion
  Training hard without proper rest can lead to fatigue, muscle soreness and reactive stress response, all of which make it harder for the body to relax and fall asleep.
  
  
• Stress and Mental Tension
  Mental stress is a big culprit when it comes to sleep issues. The constant pressure to perform, whether at work or at the gym, can keep your mind racing even when your body is exhausted.
  
  
• Poor Sleep Environment
  The wrong sleep environment – too much light, noise, or an uncomfortable bed – can prevent your body from entering the deep sleep states you need to fully recover.
  
  
• Imbalanced Energy (Qi) and Yin-Yang Disharmony
  According to TCM, imbalances in the body’s energy flow or an excess of Yang (heat, activity) relative to Yin (calm, cool) can disturb your ability to rest.

We can’t avoid all these pitfalls to sleep, but we can make minor adjustments that lead to big impacts. Let’s dive in.

How to Sleep Better: 10 Holistic Solutions for Active People

Many of us are accustomed to reaching our goals by increasing our effort. But with sleep, trying harder isn’t always the answer. Let’s take a smarter, not harder, approach instead with these holistic tips for rest:

1. Try Acupressure for Better Sleep
   If you have access to a local acupuncturist, take advantage! Acupuncture is a powerful way to reset your circadian rhythm and supercharge your rest. If not, consider acupressure. It’s similar to acupuncture, and offers a great way to calm the nervous system and prepare the body for rest right from home. Pressing specific points, such as the "Anmian" (Peaceful Sleep) point behind the ear, can help release stress and anxiety while promoting deeper sleep.
   
   
2. Herbal Remedies for Sleep
   TCM knows the healing power of a good night’s sleep, which is why there are several herbs and formulas dedicated to relaxation. These powerful herbal formulas help calm the mind, soothe the body, and promote restful sleep: 
• An Mien Pian
  This formula supports the Heart and Liver – two key organ systems related to sleep quality in TCM. This formula is particularly suited for those who struggle to sleep due to anxiety and restlessness.
  
  
• High Spirits Mood Support Formula
  Based on the classic Xiao Yao Wan formula, High Spirits acts as a stress-relieving tonic to restore healthy nervous system balance and promote restorative rest. It is particularly helpful for busy people who struggle with irritability, perfectionism and sleepless nights.
  
  
• Plum Flower Reishi Mushroom Capsules
  Reishi is a medicinal mushroom with a laundry list of benefits from improving immune function to boosting energy. Reishi is also considered a mental health tonic and can support stress relief and stop insomnia.
  
3. Reduce Caffeine and Stimulants
   We all love a cup of coffee or an energy drink before a workout, but consuming caffeine too late in the day can interfere with your sleep cycle. Aim to cut off caffeine intake at least six hours before bedtime to give your body time to wind down.
   
   
4. Mindful Movement and Stretching
   Your mind can’t wind down if your body is still going 100 miles per hour. Incorporate gentle stretching, yoga, Tai Chi or Qi Gong into your pre-bedtime routine to slow down both body and mind. These mindful movements help release muscle tension and stimulate the flow of Qi, allowing your body to relax fully.
   
   
5. Keep a Consistent Sleep Schedule
   Going to bed and waking up at the same time every day helps regulate your body’s internal clock and makes it easier to fall asleep and wake up feeling refreshed. Avoid the temptation to sleep in on the weekend or snoozing your alarm and instead try going to bed earlier each night.
   
   
6. Magnesium for Muscle Relaxation
   Magnesium is a mineral that plays a vital role in muscle function and relaxation. Foods like leafy greens, almonds, and avocados are rich in magnesium, but if your diet is lacking, a high-quality magnesium supplement can support deeper, more restful sleep.
   
   
7. Create a Sleep-Friendly Environment
   Is your bedroom a sanctuary for sleep? If not, it may be time for a room makeover. Keep the room cool, dark, and quiet. Consider using blackout curtains, earplugs or a white noise machine to block out distractions.
   
   
8. Calm Your Mind with Meditation
   You may have heard that meditation can significantly improve your focus and emotional balance. But did you know that taking a few minutes to meditate before bed can also do wonders for your sleep? Meditation helps calm racing thoughts and reduces the fight-or-flight response, allowing your nervous system to settle down for the night.
   
   
9. Avoid Screen Time Before Bed
   Do you unwind with TV or scrolling social media? Unfortunately, the blue light emitted from phones, tablets, and computers can interfere with your body's natural production of melatonin, the hormone responsible for regulating sleep. Try to avoid screens at least 30 minutes to an hour before bedtime. Instead, shift into rest mode with relaxing screen-free activities like reading a book, practicing mindfulness or enjoying a cup of chamomile tea.
   
   
10. Do Less to Rest More
    Active people often have packed schedules and a tendency to push through exhaustion. But sometimes, doing less is exactly what you need to recharge. Overloading yourself with workouts, tasks and social engagements can overstimulate your nervous system, making it harder to relax at night. Listen to your body, and don’t hesitate to take rest days or ease up on your activities when needed. By doing less, you give yourself the space to fully rest and recover, which ultimately leads to better performance and well-being.

Embrace Rest as Part of Your Active Lifestyle

If you're finding it hard to fall asleep, stay asleep, or wake up feeling rested, it’s time to reassess your sleep routine. Remember: sleep isn’t just about quantity – it’s about quality, too.

Sleep should be seen as a key component of your health routine or training schedule, not an afterthought. By incorporating the TCM principles and holistic strategies above into your routine, you’ll find that quality sleep comes more easily, helping you recover faster, perform better and feel your best.

Looking for more natural support? Explore our range of sleep-promoting TCM products, from herbal teas to TCM formulas, that calm both body and mind. Give your body the rest it needs so you can get back to living your most active life!