Thank you for attending our class on holistic sleep techniques! We explored Qigong movements, acupressure tapping, optimal sleeping postures, and tracking methods to enhance sleep quality.

Key Takeaways and Next Steps

Qigong for Sleep

Try the Cosmic Orbit Qigong movement—gentle breathing and motion—to promote relaxation and restful sleep.

Acupressure Tapping

Tap on acupuncture points while repeating, "I choose to be calm and relaxed," to help reduce stress and prepare for sleep.

Sleeping Posture Matters

Side Sleeping Positions:

Full Side Lying – Keeps the spine straight with proper pillow support.
Forward Tilt – Slightly leaning forward with a pillow at the back for support.
Back Tilt – Slightly leaning back with a pillow behind you for stability.
Pillow Placement for Side Sleepers:
Head Pillow – Just thick enough to maintain proper neck alignment.
Knee Pillow – Helps keep the pelvis neutral.
Huggy Pillow – Supports the shoulder to prevent upper back twisting.
Pillow at Back – Supports from shoulders to hips.
Pillow Under Elbow – Provides extra comfort and support.

Back Sleeping Position:

Head Pillow – Just thick enough to support a neutral neck posture.
Knee Pillow – Helps relax the lower back.
Arm Pillows – Keep shoulders in a neutral position for comfort.

Track Your Sleep

Keep a Sleep Diary to note patterns, what helps, and what doesn’t.
Use 3x5 cards for quick reminders of helpful sleep habits.

Resources & Reliable Information

For more guidance, check out:
6 Foods That Help You Sleep – Cleveland Clinic
What’s the Best Sleeping Position? – Healthline
Guide to Better Sleep Ergonomics – Parkview
Use Reputable Online Sources, e.g.:
EXCELLENT: Mayo Clinic, Cleveland Clinic, Harvard Medical School, WEB MD
GOOD: Healthline
Check AI & Internet Info:
AI may be the newest, coolest thing on the block, you may start there…BUT…check them against the reputable sources
Check ANYTHING you find on the internet with your HCP
Supply of 3x5 cards (for reminders) & a notebook or calendar (Sleep Diary)

Recommended Sleep Products

These are Pillows I have [finally] found, that work for me:
Best Western Dream Maker Gusset/Walmart
(I took out filling to make it the right thickness for me)
Trexology large inflatable pillow for camping/amazon
R&R (Room & Retreat) Travel Pillow

Check out my other classes on GetSetUp!

And remember: Always consult with your healthcare provider before making changes to your sleep routine.