02/02/2026
Our Posture When We Sleep
We spend approximately one third of our lives sleeping, so adopting a healthy and relaxed sleeping posture is essential for gaining the greatest health benefits. An ideal sleeping position is lying on your right side, with the top leg bent and the lower leg straight. The right hand can be placed under the head as a pillow, while the left hand rests gently on the thigh.
In this position, the heart remains elevated and unconstricted, while the liver traditionally believed in Chinese medicine to “store the blood” is positioned lower, allowing it to receive greater blood flow. This posture also supports the smooth circulation of Qi (energy) throughout the body.
Chinese medicine teaches that before sleep we should “first relax the heart.” This means avoiding going to bed feeling overstimulated, anxious, or emotionally unsettled. Creating calm conditions before sleep can greatly improve sleep quality. Below are some practical tips to help you rest more deeply.
Tips for Better Sleep
Go to bed at a regular time
Aim to go to bed at the same time each night, ideally around 10pm, and wake up at the same time every day—even on weekends. This helps regulate your internal body clock and improves overall sleep quality.
Create a calming bedtime routine
Establish relaxing habits that signal to your body it’s time to unwind. Reading, taking a warm bath (Epsom salts can be helpful), listening to guided meditations, or soothing music are all excellent options.
Limit screen time before bed
Blue light from phones, tablets, and computers can disrupt the production of melatonin, the hormone that regulates sleep. Try to avoid screens for at least two hours before bedtime and consider using “Do Not Disturb” mode on your phone.
Create a comfortable sleep environment
Ensure your bedroom is quiet, dark, and at a comfortable temperature. Blackout curtains can help reduce light, while eye masks or earplugs may be beneficial for some people. Make sure your mattress and pillows offer proper support—adding a mattress topper may improve comfort.
Be mindful of what you eat
Avoid heavy meals close to bedtime, as digestion can interfere with sleep. Ideally, eat your evening meal before 7pm. Caffeine should be avoided after midday. If you feel hungry before bed, choose a light snack.
Reduce fluid intake in the evening
Drinking too much close to bedtime may lead to nighttime awakenings. Limit fluids later in the evening and avoid caffeinated drinks such as coffee and tea. Opt for water or herbal teas instead.
Avoid intense exercise late at night
Complete high-impact workouts earlier in the day. Gentle movement practices like yoga or tai qi can support better sleep, but vigorous exercise close to bedtime may be overstimulating.
Manage daily stress
Stress-reducing practices such as meditation, deep breathing, or yoga can help calm the nervous system. Managing stress during the day makes it easier to relax at night.
Write down worries
Putting your thoughts or concerns on paper can help clear your mind, allowing them to rest there instead of circulating in your head.
Use a lavender pillow spray
Lavender is known for its calming properties and may help promote relaxation and sleep.
Waking between 2–4am
Research suggests that waking during these hours may be linked to a magnesium deficiency. Increasing your intake of magnesium rich foods - such as leafy greens, legumes, nuts, seeds, and whole grains may be beneficial. Magnesium sprays or creams applied to the lower legs and feet may also help reduce nighttime waking.
A Simple Relaxation Exercise
• Find a comfortable position, either sitting or lying down.
• Close your eyes and take a deep breath in through your nose, filling your lungs fully.
• Exhale slowly through your mouth, releasing the breath in a controlled way.
• Continue this breathing pattern, focusing on the sensation of the breath moving in and out.
• If your mind wanders, gently guide your attention back to your breath.
Deep Breathing for Sleep
This exercise is ideal for bedtime, as it places you in a relaxed position ready for sleep. Lie on your back with your legs hip-width apart and your arms resting by your sides. Take several deep breaths in through the nose and out through the mouth, fully filling and emptying your lungs each time.
After three rounds, inhale through your nose for a count of four while gently constricting the back of your throat, as if breathing through a straw. This may create a soft snoring sound. Hold the breath for four counts, then exhale through the nose for four counts in the same way.
With each round, gradually increase the inhale, hold, and exhale by two counts, up to a comfortable maximum. Then slowly reduce the count back to four. By the end of this practice, your body and mind should be deeply relaxed and ready for sleep.
Alternate Nostril Breathing
Breathing through the nose sends calming signals to the brain. Sit comfortably and close your left nostril with your right ring finger. Inhale through the right nostril, then switch nostrils to exhale. Keep your eyes closed and continue until you feel calm and relaxed.
