2026 Fall to Winter transition-The Wellness of Balance newsletter from Red Tree Wellness Inc

The Wellness of Balance 

2026 Summer to Fall transition Tips and News

IN THIS ISSUE:

• Fall to Winter transition
• Favourite “Sleep Well” tips!
• Clinic updates

Hello,

This Saturday November 7th in the Chinese Lunisolar calendar, the start of Winter and the cold trend begins! We are a little late sending you our transition newsletter and tips, but we hope you enjoy it nevertheless. Grab a hot beverage and dive in!

What’s interesting to note is that in Chinese medicine and culture historically, we say that we should be rising and setting with the sun. This means in Winter, we should be sleeping more, and working less. Fast forward to the present day, and we are in a society that works during harder lined hours instead of with the sunlight. Add on the whopper of manufactured time zone assignments, and we are asking our body to adjust unnaturally. Sleep is even more challenged since we are out of sync with the sunlight. In this newsletter, we wanted to give you our tips to Sleep Well! One’s sleep quality is so important for health and vitality. We need this more than ever now, especially with all sorts of electronics exposure, which adds “Fire” to our energy we are absorbing, which prevents the mind from shutting down. Water, darkness, calmness, and coolness is what our brain and body need to regulate and calm down.

Have a look at our tips below on how you can create improved Sleep Hygiene and quality restorative sleep. May the transition to Winter be smooth. 🫶🏻

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Seasonal Health Tips

The next in our newsletter series is the last of the 3 pillars in Chinese medicine my late Grandmaster Richard Tehfu Tan used to say quite succinctly – Good health and longevity is maintained when you: “Eat Right, Sleep Right and Poop Right!”. 😄 Kicking of the next longevity tip, is “Sleep Right”. 😴 Read more below! 👇🏻

Tips from Sonia F. Tan, DAOM, RAc, RTCMP

Smells and the Sounds of Nature…

You’ll see below from the other team practitioners of Red Tree Wellness some common tips from the Chinese medicine perspective that also align with current biomedicine such as making sure the room is dark, wearing blue light filter glasses especially in the evening or wearing a sleep mask, making sure sound is low and calm, and turning electronics off or away from you by at least 3 feet. These are practices I do myself. I also add in a couple other things to my Sleep Routine – Smells and Sounds of Nature.

Smells:

Mostly Lavender, but some others also help. Lavender helps calm the mind, relax and ease the spirit, and regulate our circadian rhythms in Chinese and Biomedicine. You can either diffuse this into your room in the hour leading up to sleep, or dab them on your wrists and temples to absorb in some of the acupoints that regulate the head. I have the oil or our famous custom blended Sleep Well oil by my nightstand in case I need or want to dab it on before bed or if I wake in the middle of the night. 🪻

Sounds of Nature:

Nature sounds, particularly water i.e. gentle rain or waves, have been studied and found to help relax the nervous system. I found this interesting when I first read this, because in Chinese medicine, we are constantly trying to increase the “Water” (e.g. darkness, coolness) in our body and sleep environment, and decrease the “Fire” (e.g. electronics, heat). Music in general, can be a really great way to help our brain, mood and nervous system. Thus I went to my meditation app on my tablet, and created my own “gentle rain on leaves” soundtrack that lasts 2 hours. I hit play, put it away from my bed by at least 3 feet (it has its own designated spot now), with the volume just audible. I pretty much have the head nods going within 30 mins, and can never read past a few pages! If you have tried all other things, try this! ☔🍃💟

 

Tips from Suzanne Williams, RAc, RTCMP

Treat Yourself Like a Toddler for Better Sleep!

Are you struggling with poor sleep quality, or waking up feeling unrefreshed? Try adopting the ultimate toddler bedtime routine. Think about it: would you let a toddler stay up late eating sugary or salty snacks while staring at an iPad? Not a chance! Your body deserves the same loving care you would provide to the little ones in your life to support deep rest and overnight replenishment.

Just follow the three Bs: Bath, Book and consistent Bedtime!

Combining these creates a powerful cueing system that prepares your brain and body for sleep, especially when aligned with the Chinese medicine body clock. In Chinese Medicine, the 9:00 PM to 11:00 PM window is governed by the Sanjiao, a system responsible for regulating temperature, hormones, and fluid distribution. Winding down during these hours allows your body to smoothly transition from active daytime energy (Yang) to restful nighttime energy (Yin), calming your mind and preparing your system for the deep rest and repair that naturally begins at 11:00 PM.

A warm bath or shower triggers your body’s natural cooling process. When you step out, your core temperature drops, mimicking the pre-sleep dive that induces drowsiness. Transitioning to a book (or other relaxing activity) further settles your nervous system, offering a low-stress activity that lowers your heart rate and distracts your mind from daytime anxieties. By going to sleep between 9:00 PM and 11:00 PM, you reinforce your circadian rhythm, align with Chinese medicine wellness principles, and build a solid foundation for deep, restorative sleep.

 

Tips from Dr. Kathleen Dang, ND, RAc

The Acupuncturist and Naturopathic medicine lens of Sleep!

Having good quality sleep rests on so many things – both inside and outside of ourselves, and orchestrated with such great impact, we often have very little understanding of how it all works. We do, however, know the end results – when we wake, we instantly know the answer! “I’m ready to get up!” -or- “Ugh…. I want more please!”

As permanent Pacific Time (PCT) is here and it may feel like one big experiment on our ZZZ’s, we ask, how can I prepare and what should I be asking about my sleep.

First of all, things to ask oneself about your general sleep environment:

• Is the room temperature cool? Do I prefer a window slightly open or is it drafty and needs insulation? Or is it damp and I need a dehumidifier?
• Does morning light bother me? Do I have black-out curtains or maybe a need for an eyemask?
• Is my headboard against a shared wall with plumbing? Do I hear water every time someone uses the sink or flushes?
• Is there city noise that disturbs? Maybe a need for a white noise machine or ear plugs?
• Are electronic devices stowed away from my nightstand or in airplane mode?
• Is the firmness of my bed and pillow to my liking?
• Do my sheets adjust well to my preferred temperature? (Percale sheet type for hot sleepers, Sateen for cool sleepers, Flannel for cold sleepers and Jersey Knit for cool sleepers).

Things to ask yourself about your internal sleep environment:

• Am I able to fall asleep quickly and stay asleep?
• Do I snore?
• Do I mouth breath?
• Do I have heartburn at night?
• Does my jaw feel tight and painful in the morning?
• Am I sweating at night or feel bone-cold?
• Am I having very vivid dreams, tossing and turning?
• Am I waking to use the washroom often or waking for no reason at all?
• Is it hard for me to fall back to sleep again?
• Has it been a stressful day, week, month, year? 
• Do I have ruminating thoughts when I lie awake?
• When I drink alcohol, have I noticed my sleep disrupted?
• Do I notice if I don’t restrict caffeine (coffee/tea/chocolate) 9-12 hours before bed, impact sleep? 

From an Acupuncturist and Naturopathic medicine lens, there is a diagnostic pattern that emerges in all of us, unique to our temperament and constitution, and when identified and supported, restful sleep can be restored. 

For some, it’s a short-term series of acupuncture sessions, and for other’s, an herbal prescription/supplements may be needed, and for other’s, a long-term series of acupuncture along with herbal/supplement prescriptions is needed. 

If sleep is generally well, but you need to re-tune your circadian rhythm to the new permanent Pacific Time (PCT) – acupuncture can be an excellent reset button!

Explore more about how acupuncture and / or Naturopathic Medicine can help you with getting the sleep you want and need!

Enjoy the Season! 😊

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Final Clinic FYI’s:

• The next episode of our new “pro” series YouTube “Tea Talks” tips for health is out! We compare Soy and Grains in Episode 2. Check it out now here 👉🏻. Click on our YouTube Channel for our SECOND in the series on Soy and Grains ➡️ Our YouTube Channel ➡️  https://www.youtube.com/c/RedTreeWellnessCa
• We have restocked our beloved Great Regulator from Dragon Herbs. It is one of our favorites for Cold and Flu management. 
• The Winter brings both regularity and variability. Dr Kathleen Dang and Suzanne Willams will be back to their regular schedules, and Sonia Tan will be away teaching for half of November, and then again on a break and teaching away for a long stretch in January until the start of February. Check out our schedules with our Booking Calendar here, and remember you can always adjust your appointments or add yourself to the waitlist with your online account.

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Wishing you a smooth transition to Winter!

Yours in good health,

Dr. Sonia F. Tan, DAOM (degree-USA), RTCMP, and the Red Tree Wellness team of Suzanne Williams, BA, MBA, RAc, RTCMP, & Kathleen Dang, ND, RAc.