Many of my long-term acupuncture and herbal medicine clients have been struggling with insomnia during the COVID-19 shelter-in-place. Even worse, as many of us are at home with other family members, the sleep deprivation creates added irritability and tension within the household. The good news is that there are several steps you can take to improve your sleep quality and quantity. Decrease Light Exposure Research has shown that our bodies are triggered by light exposure before we sleep. In the last few hours before you intend to sleep make sure to reduce lights throughout the house. Use a small reading lamp or a dimmer switch to lessen the overhead lights. Many phones also have a “night mode” accessible in the settings section that will reduce the blue light emitted from your phone which can keep you awake longer. Stop Reading the News Especially during the coronavirus pandemic, news can be stimulating and upsetting. If you need to read the news in the evening, complete your reading a few hours before bed so that you can process the information. Reduce or Eliminate Caffeine and Alcohol Yes, this is a tough one while we are all at home and lacking in our usual coping mechanisms. However, caffeine and alcohol are both known to interrupt the body's ability to sleep. Caffeine can keep you awake longer in the evening and can also cause you to wake more during the night. Alcohol makes you feel sleepy but often for adults it creates a phenomenon of waking in the early hours of the night. Lessening these substances will really improve your ability to sleep. Drink Soothing Tea or Use Essential Oils Plants are powerful aids for nervous system relaxation. I recommend herbal teas such as chamomile or kava to help you release the day’s stress. Consume the tea mindfully, reminding yourself that each sip will incrementally release your tension. You can also diffuse essential oils such as chamomile, vetiver, lavender, or bergamot in the evening to aid relaxation, or use a high-quality oil blend like Floracopeia’s Dream or Relax essential oil blends. (I have no financial interest in Floracopeia -- I just love their product quality.) Get More Exercise Exercise is known to be helpful for sleeping. We all already know this -- we make sure our children go to the playground or run around the backyard to tire themselves out before naptime or bedtime. The same is true for adults. Make sure to get at least a 20-minute walk each day if not more substantial exercise such as fast paced walking, jogging, cycling, or yoga. Make a List Before you go to bed, make a list of everything that’s on your mind that’s concerning and that might keep you awake at night. As you write each item, acknowledge what you can do to address the problem. Determine whether you will make a plan in the morning for how to deal with the problem, or if it is out of your control, tell your mind that it is ok to let this concern go. Stream a Guided Meditation There are oodles of beautiful meditations available online that can help draw you out of your head and into your body and your breath. After you have consciously decided to let go of the day’s worries, put on headphones and surrender to a guided meditation. I enjoy meditations that focus on color and breath, such as these two: Divine Golden White Meditation and Golden Lotus Meditation. If these seven tips are not enough to help with your sleep, contact me for an herbal medicine consultation. Here’s to your health!