Sleep—so essential for physical, mental and emotional health and yet so elusive for many. Insomnia, Sleep Apnea and Sleep Deprivation are rife in our modern society. Fast paced stressful lives, shift work and overuse of stimulants such as caffeine, sugar, nicotine, chocolate, and screens (TV, computer and phone) can all contribute to our inability to go to sleep and stay asleep!
New parents adjusting to the changes in their lifestyle and getting up for night feeds are all too familiar with the symptoms associated with reduced sleep. Lack of sleep can contribute to adrenal fatigue, poor digestion, weight gain, foggy brain and memory issues. Tiredness makes us more irritable and less tolerant, having a negative effect on our relationships and emotions.
The good news is there are simple steps you can take to improve your situation. Consider making these tweaks to your daily routine to improve the quantity and/or quality of your sleep or that of your family:
- If possible, take a walk in the fresh air daily. Heading to the beach or into nature has added benefit. At least 20 minutes of exposure to to the light from the sun triggers your brain to release specific chemicals and hormones (like melatonin) that are not only vital to healthy sleep but also positively effect mood and ageing!
- Air your bedrooms, keep bed linen fresh, tidy clutter and remove TVs or anything else distracting or stimulating, providing a tranquil environment.
- No TV in the bedroom – this space is for sleeping! Try to keep all technology in a different room – including phones if possible).
- Create a restful aesthetic in your bedroom using serene, restful colours and images and no clutter.
- Ensure your bedroom curtains provide an adequate level of darkness and that your sleeping space is nice and quiet. Listen to relaxing music, white noise or ocean sounds if you prefer or if noise can’t be eliminated.
- Identify the stimulants (caffeine) that you use and limit them after noon – it may make sleep restless. Alcohol may help you get to sleep but it is likely to be interrupted or poor quality.
- Eat no later than two hours before bed – overeating or eating a heavy meal before bed will impede the body’s overnight detoxification process and potentially lead to a restless night.
- Avoid medication that interferes with sleep. These include sedatives(used to treat insomnia that may ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines, stimulants, cold meds, steroids and headache medication containing caffeine. Of course discuss with your doctor any prescribed medications you suspect may be negatively impacting your sleep or your pharmacist for over-the-counter meds.
- Set an alarm on your phone for 9 hours before you would normally wake in the morning. At this time, resist the temptation to use any screens and instead read or listen to soothing music.
- Consider taking a warm (not hot) bath. Raising your body temperature before bed helps to induce sleep by relaxing muscles and reducing physical tension. Adding 1/2 cup of epsom salts (magnesium sulphate) and 1/r cup of baking soda (sodium bicarbonate) for a sleep inducing effect. A few drops of calming essential oils added can be beneficial.
- Warm your tummy with a hot water bottle, which also raises your core temperature.
- Get a massage, stretch or have good sex before bed.
- Make sure your bed is cosy but not too hot. Natural fabrics are best used as bedding (consider cotton, wool and bamboo).
- Keep to your bedtime as often as you can. The more disciplined you keep to a routine, the more receptive your body will become to a state of relaxation.
- Diffuse essential oils in the bedrooms. Lavender, roman chamomile and vetiver are calming and sedative.
- If worrying or playing things over in your mind keep you awake, keep a notepad and pen beside your bed and jot your thoughts down. Better yet make it part of your wind down routine to write down anything that is causing you anxiety and make plans for what you can do the next day to reduce your worries.
Try to avoid getting frustrated and stressed about your inability to doze off. Instead consciously slow your breathing down, making your out breathe longer than your in breathe. - Failing this, if sleep still evades you, get out of bed and head to another room to read or listen to restful music (NO SCREENS!), then when you start to feel snoozy head back to bed.
Not everyone needs eight hours sleep and stressing about it is counterproductive. If you are tired and listless during the day, avoid driving and using heavy machinery, take a nap if possible (ask for help to watch the kids) and take frequent mini breaks by closing your eyes and breathing deeply. I use wild orange and peppermint essential oils as a caffeine-free pick me up when I need it. Simply put one drop of each into your palms, rub together, then cup hands over your mouth and nose with your eyes shut, inhale deeply five times.
Considering the importance of sleep for our health and wellbeing, these simple strategies are worth a try. Sleep deprivation not only affects our physical health, but also how well we cope with the ups and downs of our lives. As the quantity or quality of our sleep decreases so does our tolerance, not only impacting our mental health but also our relationships.
If you experience excessive sleepiness, fatigue, snoring and have been seen to stop breathing in the night by your spouse or partner, then consider getting tested for a sleep disorder such as sleep apnea and seeking advice from a trusted health professional.