How to get a better night's sleep
A recent poll on my Facebook group showed that 28% of you struggle to get a good night’s sleep.
The recent heatwave aside (in the UK), sleep deprivation can adversely affect our ability to function the next day, it can steal our sense of humour and generally make everyday things an uphill struggle.
There are many articles on the subject of sleep but hopefully, below, I will share some ideas that perhaps you hadn’t thought of.
If you wake at night and there is a pattern to the time you wake up, then this can be an indicator that part of your body needs support. For instance, if you wake up between 3-5 am then you may be dehydrated as your lungs detox during this period. It is also a time of deep sleep so if this sleep time is affected then your mind cannot process the previous day’s events effectively.
If you struggle to get to sleep then it may be that you haven’t given your mind sufficient time to wind down. For overthinkers, you may need more time than the average person to wind down and may even need to take proactive steps to process the day’s information.
If your thoughts wake you up repeatedly, then this may be a sign of anxiety - your body is ready to fight the invisible, perceived or metaphorical threat. Taking active steps to reduce stress may be the key to improving your sleep.
Here are some other ways that you can improve your sleep:
Avoid stimulants 3-4 hours before bedtime as they increase our mental alertness thus reducing the feeling of sleepiness (sorry, this includes caffeine, alcohol, cigarettes, and sugar).
Eat your evening meal 2-3 hours before bedtime, or if this is not possible, take a digestive enzyme (choose one that is right for you and always check for contraindications). You may be mentally asleep, but your digestive system is in overdrive trying to digest your dinner. In Traditional Chinese Medicine, the digestive organs are not naturally active overnight. No surprise if you then wake up tired.
If you are a little peckish close to bedtime try eating a few walnuts. They are a source of omega-3 fatty acids, needed to produce melatonin. Melatonin is the hormone that controls the circadian rhythm (sleep-wake cycle). Other sources of omega-3 include salmon, mackerel, tuna, herring, flaxseeds, chia seeds, soybean oil, and canola oil.
Drink camomile tea in the evening. Camomile contains antioxidants that may encourage sleepiness.
Have an Epsom salt bath to relax. You can also take a magnesium supplement or targeted formula, such as Cytoplan’s Cyto-Night an hour before bed. If you are on blood pressure medication don’t take magnesium, but you can add a couple of drops of lavender oil into the bath instead.
Use a sleep Pillow Spray or try dabbing lavender essential oil onto your pillow. (available from RB Aromatherapy)
Put a couple of drops of Bach Rescue Remedy Night under your tongue.
Limit electronics in the bedroom. The blue light from our phones decreases the production of melatonin.
Have the temperature in your bedroom between 16-18 degrees. We sleep better when it is cool but not cold.
Do a brain dump of the days events by journalling them. Getting them out of your head will quieten a busy mind
If you are in the habit of making mental lists and you fear forgetting something, get into the habit of writing down your to-do-list down for the next day.
Visualise how well you want to sleep, and how you will feel when you have already achieved this. What will tomorrow be like having slept well? Run this through your mind repeatedly to set yourself up for success.
3-2-1 self-hypnosis to quieten a busy mind. Ruminating is never going to promote a good night’s sleep.