QI OASIS

Sleep is one of the body’s most important forms of restoration. As the days become shorter, consider using the season as an invitation to slow down and create a more supportive rhythm for rest.

1. Keep a consistent sleep schedule.
Try to go to bed and wake up around the same time each day, including weekends.

2. Get morning light.
Natural light early in the day helps anchor your body’s internal clock and supports a healthy sleep-wake rhythm.

3. Dim the lights at night.
Lower household lighting in the evening to give your body a natural signal that it is time to wind down.

4. Create a screen-free transition.
Whenever possible, step away from phones, computers, and television for 30–60 minutes before bed.

5. Develop a calming bedtime ritual.
A warm bath, gentle stretching, meditation, reading, or a cup of caffeine-free herbal tea can help you transition into rest.

6. Keep your bedroom cool, dark, and quiet.
A comfortable sleep environment can make a meaningful difference in sleep quality.

7. Be mindful of caffeine and alcohol.
Consider limiting caffeine later in the day and avoiding alcohol close to bedtime, as both can interfere with restorative sleep.

8. Give yourself time to digest.
When possible, finish eating a few hours before bed, particularly after a heavier evening meal.

9. Don’t force sleep.
If you find yourself wide awake, get up and do something quiet in low light until you feel sleepy, then return to bed.

You don’t need to change everything at once. Choose one or two practices that feel realistic and allow them to become part of your natural rhythm.

🌿 Gentle Sleep Support: HerbatoninPRO®

For those who would like additional support for their sleep-wake rhythm, I offer HerbatoninPRO® through my Fullscript dispensary. It provides 0.3 mg of plant-derived melatonin from alfalfa, chlorella, and rice—a relatively low dose compared with many melatonin products.

Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. HerbatoninPRO® can be taken approximately 30 minutes before bedtime. As with any supplement, check with your healthcare provider if you take medications or have a medical condition.

Available through my Fullscript dispensary with preferred pricing for Qi Oasis patients.

🪷 And Sometimes, We Need a Little Extra Support

Acupuncture may also be helpful for some people experiencing sleep difficulties, particularly when stress, tension, or an overactive mind are part of the picture. If sleep has been feeling elusive, we can incorporate points and techniques into your treatment to support relaxation and your body’s natural rhythms.

Wishing you a restful and restorative transition into the season.

— Desiree Merulli, L.Ac., AEMP, RYT
Qi Oasis