7 Tips for Better Sleep
Would you like to sleep better?
How much sleep do you need?
Are you feeling ‘wired and tired’ or ‘tired all the time’?
How do you feel in the morning?
Could you go pull the covers back over you or take a nap during the day?
Do you need caffeine to kick start your day?
Do you need caffeine or energy drinks to get you through the day?
Do you feel like you are paddling along just ‘keeping your head above water’
Are you feeling exhausted & anxious?
Sleep for many people comes naturally – for others including myself, it can sometimes be a challenge.
At different stages of life, disturbed sleep can be blamed on external factors – babies, children, worrying about the whereabouts & safety of teenagers, the neighbours, snoring partners, the cat, dog, early morning bird song and anything that goes bump in the night.
Even when all the external factors are eliminated – it can be that busy mind, hot sweats and vivid dreams that frequently wake and can leave one tossing and turning throughout the night only to fall into a deep sleep when it is time to get up.
In Chinese Medicine, lack of sleep can be related to deficiency of yin which is associated with a busy and hectic lifestyle and ‘living life in the fast lane’, worry and anxiety all damage the yin.
In modern western 24 hour lifestyles, it’s when stimulants such as caffeine, sugar, nicotine, alcohol and drugs are used as a quick fix – the body’s reserves of yin energy are depleted.
It’s our nervous system, and adrenal hormones glands which become over stimulated, leading to disruption of hormones,.
Regular deep sleep is essential for multiple aspects of health, including appetite control, regulating emotions, immunity, brain health, cardio health, cognitive health & repair.
And if you are feeling tired & exhausted all the time, you will know that life just requires more effort. We make unhealthy food choices, exercise less & become less kind & compassionate with loved ones.
Many of us are just not getting 7.5 hours – that’s 5 sleep cycles.
7 Tips for better sleep
- Say NO to caffeine – eliminate all caffeine. Yes, I love my dark bitter coffee – simply switching to de- caffeinated means I can still enjoy my hot bitter coffee.
If you have withdrawal symptoms such as headaches, tiredness or foggy mind- just reduce caffeine slowly, rest & drink plenty of water.
- Say NO to blue light for 2 hours before bedtime -switch off screens and avoid screen use in bed. Switch off bright lights and replace with low ‘mood lighting’ to signal melatonin release.
- Say YES to day light – even on grey cloudy winter days, it is beneficial to have exposure to natural day light. Make a habit of being outdoors daily with walk, jog or cycling.
- Say YES to exercise – preferably outside and at least 2 hours before bedtime. Late evening exercise in brightly lit noisy gyms will certainly delay sleep onset.
- Say YES to wind down time – create a bedtime ritual to include relaxing music, journalling to reflect on the day, warm salt bath, reading.
- Say YES to herbal infusions – try a sleep blend with vervain, chamomile, hops or even a milky drink.
- Say YES to essential oils – add to bath or massage with lavender or chamomile.
When to seek Naturopath help with sleep:
1. Sleep Apnoea – if you notice yourself or your partner snoring loudly and seemingly holding breath – seek medical advice.
- Hormones – unbalanced hormones may contribute to disturbed sleep,
- Anxiety – daytime anxiety & stress will always affect onset & quality of sleep.
- Appeitite Control – Hormones ghrelin, which controls appetite and leptin which controls satiety leading to overweight may be caused by disrupted & poor sleep.
- Supplements – natural supplements can be helpful alongside lifestyle & nutrition to balance nervous system, reduce anxiety & balance hormones.