One of the main pillars in life that we will never be able live without is sleep. Over years of evolution, sleep has always and will always be a necessity. Yet more often than not it’s overlooked and under prioritised. We live in a society today where it is completely acceptable and the norm to still carry on with what we have to do, despite having little or no sleep.
The power of sleep (and lack of) can have huge implications on our health and bodily function. Sleep is when our bodies enter into an important repairing and healing process which has a profound effect on our physical, mental and emotional wellbeing. Poor sleep patterns often contribute to poor health and increased risk of diseases, making the quality of sleep each night paramount.
I recently listened to an interesting podcast by Dr Rangan Chatterjee. In his discussion with sleep expert, Guy Meadows, he explained how lack of sleep can be the primary cause of a number of mental health issues, including anxiety, depression and stress. Yet when we receive sleep in quality quantities, it can also be a cure to these disorders too!
Up until quite recently, I was a terrible sleeper which really stressed me out. I’m one of those people who needs their full 8 hours of undisturbed sleep otherwise I feel like the world is going to end the next day! I soon spiralled into a vicious circle and endless battle of worrying about sleep so much, that it started to prevent me from sleeping properly each night. As a result I became irritable, anxious and unsurprisingly – exhausted!
Quite often, no matter how tired I was as soon as I got into bed and prepared myself for sleep my mind would become increasingly active and alert. My mind quickly associated my bed as a place where all those serious thoughts and decisions should be made, creating a hostile and less ideal environment for sleeping!
In an attempt to overcome my sleep demons, I’ve tried every tip, trick and potion out there!
Thankfully, my sleeping routine has improved dramatically and I believe it’s all down to developing a healthy evening routine to help prepare for bed. Adopting a few simple tips to melt away the stresses of the day have also been a vital tool in improving my sleep.
Food / Drink:
Certain food and drink consumption can play a huge role in our sleeping pattern. If you’re experiencing difficulties getting to sleep, try following the tips below;
· Avoid high carb and sugary food at night. You don’t need a burst of energy just before you’re about to go to sleep. Try incorporating a high protein meal with lots of veggies instead and eat dinner 2 – 3 hours before bedtime to allow for digestion.
· Limit caffeine and alcohol intake throughout the day. Stick to one coffee in the morning and avoid drinking alcohol in the evenings. Too much caffeine will stimulate the central nervous system, making it harder to drift off and alcohol can disrupt your sleep massively - so save the vino for the weekend!
· Drink a herbal tea before bed; peppermint, camomile or hot fresh ginger, turmeric and apple cider vinegar teas are great for relaxation (avoid green tea before bed as most green tea contains caffeine).
· Take herbal supplements such as a quality magnesium supplement (I use magnesium citrate), which aids muscle relaxation.
Technology:
· Avoid technology use right up until the moment you go to bed.
I’m sure we’ve all read about that little blue light in our phones that keeps our brain active and awake! The artificial light from screens disrupts the body's natural sleep rhythm by signalling the body to become active and alert, making it far more difficult to fall asleep.
Shutting off from technology can really help to relax and unwind. I’ve created a flexible rule in my flat where I try to ensure my electronics are turned off via 8.30pm. This includes T.V, phone, computers – the lot. Switching off from technology gives my brain a rest from everything going on in the outside world and allows me to talk and connect with my partner. It's surprising how much more time you have on your hands to enjoy an evening when you shut down from electronics!
If you simply can’t part with your gadgets completely at night, avoid playing with them in your bedroom. You need gage your brain into thinking that the bedroom is for sleeping.
Relaxation:
· Avoid high intensity workouts in the evening. This can often get the endorphins pumping, making it harder to wind down. Rather, unwind by enjoying restorative yoga or meditation followed by a relaxing bath filled with espom salts before bed.
· Create a calming environment. For me, this comes from creating a cosy space by lighting lots of candles, spraying lavender on my pillow and around my room, burning essential oils (I’m loving this ‘Night Time’ oil from Neals Yard Remedies), listening to mediation music and reading a book in bed. Find what works for you and what helps you to relax.
Do you guys have any tips of sleeping? I’ love to hear them – leave a comment or tag your tips on Instagram @headoverhealing.
Wishing you all a very g’night! xx
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