How Firm Boundaries & Gentle Foot Massages Help This Acupuncturist Sleep Deeply

As a holistic health care provider, I know the importance of sleep and the things I need to do to improve my quality of sleep. But walking the walk myself is much easier said than done.

Last year, I began to feel increasingly burned out from the stress of running my own busy practice. To make myself available to patients, I would typically work till 8:30 p.m. and often attend to paperwork between dinner and bedtime. Though I have always been a great sleeper, I started waking up feeling tired and sometimes with a sore jaw. I knew I have been clenching my teeth at night from stress, which can impact sleep quality. 

I started using an Oura ring a few months ago, and the sleep data confirmed that it was an issue. I noticed my deep sleep could be insufficient at times. Working late and eating dinner late would typically increase my heart rate and lead to a poorer night's snooze. Now I have the data to prove it—no more excuses. 

I knew I had to make a change to sustain my own well-being. I needed to create a sanctuary for my sleep, both physically and figuratively, and protect it against my workaholic self.

8:30 a.m.: I walk to my office on the sunny side of the street, without wearing sunglasses. Since I rarely have a chance to leave the office during the day, this is the time to get sunlight exposure to help my body make essential melatonin and regulate my circadian rhythm.

5 p.m.: On Tuesdays, I get out of the office early, and this allows me to attend a yoga class for some movement and to quiet the mind.

7 p.m.: Walk home from yoga class and get ready for dinner. 

8 p.m.: Clean up after dinner. I try my best to not do work on my laptop and treat this as a time to relax and catch up with my partner about our days.

8:30 –10 p.m.: Watch some TV. Even though I love a good suspense/mystery series, I have been trying to watch more lighthearted content during the last hour before bed. There were nights when I stayed up bingeing The Last of Us, and my nervous system got too fired up to fall asleep after the show. 

10:30 p.m.: I start my wind-down routine. I take a hot shower and spray on Alo magnesium oil on the soles of my feet. Then massage it in while applying some acupressure on Kidney 1. I will then turn down the lights and continue to watch a little more TV while doing a 20-minute session on my foot massager (sometimes a warm foot bath with lavender essential oil). There are so many benefits to warming and massaging the feet before bed.