With some things in life, trying harder doesn’t always lead to better outcomes. Sleep is one of those things.
If you struggle to get a good night’s sleep despite feeling exhausted from a busy day, our latest blog is for you. We dive into the connection between sleep and performance, especially for athletes like you. From calming herbal remedies to sleep-supporting foods, you’ll find practical tips to help you fall asleep faster, stay asleep longer and wake up refreshed.
Whether you're an athlete pushing your limits or simply someone with a busy lifestyle who needs some R&R, this guide will show you how to make the most of your downtime and perform your best.
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As an athlete, you know that training hard is essential – but recovery is just as crucial. Quality sleep is one of the fastest ways to improve recovery and optimize your performance. Here are some quick, athlete-focused tips to help you get better sleep starting tonight, with the support of herbal products to maximize your rest.
Need a healthy sweet treat to end the day on? Having a banana before bed can help athletes with sleep issues due to its rich content of magnesium and potassium, which relax muscles and support recovery. The natural sugars and tryptophan in bananas also promote the production of serotonin and melatonin, helping calm the body and improve sleep quality after intense training sessions. This makes it a simple, effective way to wind down and prepare for restorative rest.
Our Warming Herbal Foot Soak is a great way to both ease tension in the feet and draw down restless Qi from the head. This helps to calm your mind, relax your body and prepare you for bed.
Before bed, try progressive muscle relaxation to release tension from head to toe. Starting with your feet, tense each muscle group for 5 seconds, then relax for 10 seconds. Slowly work your way up through your legs, abdomen, arms and shoulders, finishing with your face and neck. This technique helps release built-up tension and signals your body to relax, making it easier to fall asleep. You can combine this practice with deep breathing for an even more calming effect.
Acupressure is an effective tool not just for muscle recovery but also for promoting relaxation and sleep. By stimulating specific acupoints, you can calm your nervous system, reduce tension and prepare your body for restful recovery. Here are 3 acupressure points to try if you’re an athlete struggling with insomnia:
Located behind the ear, just before the base of the skull.
The Anmian point is a go-to for calming the mind and promoting better sleep. Applying gentle pressure here helps relieve stress and anxiety, making it easier to fall asleep. Use your thumb or forefinger to press this point for 1-2 minutes on each side to enhance relaxation.
Located on the inner wrist, at the crease where the pinky side of the wrist meets the arm.
Shenmen is a powerful point for calming the heart and easing anxiety, making it perfect for those who have trouble winding down after intense activity. Gently press this point with your thumb for 1-2 minutes to relieve emotional tension and promote restful sleep.
Located just above the heel on the inner side of the ankle, in the depression between the ankle bone and Achilles tendon.
Taixi is one of the best points for addressing insomnia caused by overexertion or exhaustion. It helps balance your body's energy and supports kidney health, which, in TCM, is essential for restful sleep. Apply steady pressure for 30 seconds to 1 minute on each side before bed to promote deep, restorative sleep.
You need your sleep to perform at your best. And while taking sleep aids can help you finally fall asleep, OTC medications are bound to leave you feeling groggy and sluggish the following morning (and sabotages your training goals).
Instead, try a natural approach to insomnia relief. Serene Spirit Teapills are based on a TCM herbal formula designed to calm the mind, reduce stress and support deeper, more restful sleep. Key herbs such as Suan Zao Ren (sour jujube seed) and Bai Zi Ren (arborvitae seed) nourish the heart and spirit, which eases the anxiety and emotional tension that often interfere with good sleep.
Take Serene Spirit Teapills in the evening to help balance your body’s energy and ensure you get the restorative sleep you need to recover from an active day. This gentle yet effective formula is perfect for calming the mind without causing drowsiness, so you wake up feeling refreshed and ready to take on the day ahead.
ORDER SERENE SPIRIT
Don’t wait until you’re lying in bed wide awake to do something about your poor sleep. The path to getting a good night’s sleep often comes long before you turn off the lights. Set the stage by eating and early dinner, turning off electronics at least an hour before bedtime and meditating with this sleep-inducing tea in hand:
5g He Huan Pi
5g Mei Gui Hua
5g Long Gu
2 Da Zao (red dates)
1 piece Chen Pi
1 TBSP chamomile flowers
Add all herbs but the chamomile to a pot and cover with 4 cups of water. Simmer for 20 minutes, then add the chamomile and simmer for 5 more minutes. Strain and enjoy 1 cup of the brewed tea. Reserve the rest for the next day.
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Kate Downes is a Chinese medicine practitioner (MSAOM, NCCAOM, Dipl.OM) and wellness writer. Through her educational content for Plum Dragon Herbs, Kate hopes to help others gain a better understanding of the wonders of Chinese herbal medicine so they can be empowered in their own quest for natural, vibrant health.
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