Miple ClinicSleep and sunlight come before exercise
Before exercise, go to bed early and get some sunlight during the day. Even if you keep your diet well, appetite is the first thing to break down when sleep and stress are unsettled.
First, go to bed early and get daytime sunlight
- Go to bed early: Move your bedtime earlier little by little, and keep your wake-up time steady.
- Daytime sunlight: After lunch, step outside for a moment and get some sunlight. It helps set your body clock and makes it easier to fall asleep at night.
- Exercise comes after that. If you need it, see the exercise guide.
Why do you eat more when you lack sleep?
- The hunger signal (ghrelin) increases and the fullness signal (leptin) decreases.
- The stress hormone (cortisol) rises and you crave sweet and salty food.
- A tired brain has less ability to hold back.
So the day after a bad night's sleep, you are hungrier and feel less full even after eating. It is not because of weak willpower.
Sleep checklist
- [ ] Go to bed and wake up at similar times even on weekends
- [ ] Cut back on your phone and TV from 1 hour before bed
- [ ] Relax your body with a warm shower or light stretching
- [ ] Keep the bedroom cool, dark, and quiet
- [ ] Do not drink coffee late in the afternoon
If your sleep got lighter after taking herbal medicine
In the first few days to 1-2 weeks, your sleep may become lighter. It is a natural adaptation as your body uses body fat, and it does not mean the medicine is wrong for you. It usually eases within a few days to 1-2 weeks. Try taking the afternoon dose a little earlier. Drink plenty of water, and do not cut salt too much. Only in rare cases such as chest pain or shortness of breath should you stop taking the medicine and contact us. More details are in How to take it and the first 2 weeks.
A 5-minute stress routine
| Method | How |
|---|---|
| Belly breathing | Close your eyes in a quiet place and breathe deeply into your belly. Five minutes is enough |
| A light walk | Walk in the daytime sunlight |
| Time for yourself | Lose yourself briefly in something enjoyable, such as music, reading, or a hobby |
Go 80/20
- Keep to your diet 80% of the time, and spend the other 20% on enjoyment.
- Do not give up the whole day over one slice of cake. You can simply start again from the next meal.
- Look at changes beyond the scale too: your body feels lighter, your clothes are looser, you feel better.
How Miple is different
We check your sleep and condition together at your visit. Because we prepare it in-house, stage adjustments take effect right away, and the head doctor personally follows your progress.
Frequently Asked Questions
Is it the medicine that keeps me from sleeping?
In the first few days to 1-2 weeks, your sleep may become lighter. It is a natural response as your body uses body fat, so there is no need to worry. Take the afternoon dose a little earlier and drink plenty of water. It usually eases soon.
Why do you tell me to get sunlight?
Getting sunlight during the day helps set your body clock and makes it easier to fall asleep at night. Start by stepping outside for 5 to 10 minutes after lunch.
Why do I eat more when I am stressed?
Because stress hormones increase your craving for sweet and salty food. First try 5 minutes of breathing or a walk.
How many hours a day should I sleep?
We have not set a fixed standard in our materials. It differs from person to person, so ask the doctor on KakaoTalk.
Miple Korean Medicine Clinic · Korean medicine doctor · 19 years of clinical experience · Author of 'The Secret to Ending Diets with Korean Medicine' · Inventor of the GONG BI JIN YAK patent (No. 10-2865645)
Curious about a prescription that fits your body?
After a body composition test, the head doctor consults with you in person.
This article is general health information and does not replace individual diagnosis or prescription. The effects and side effects of herbal medicine vary from person to person.
