Sound Sleep Strategies
Why do we need to sleep?
Primary time when your body detoxifies and renergises for the next day allowing it to function properly.
What happens if I don’t get enough sleep?
Increased risk of
Insulin resistance and diabetes
Depression and other psychiatric conditions
Poor concentration and memory recall
How much sleep do I need?
7-8 hours is required for most people.
Not making the distance? Try napping. Even 10 minutes at lunchtime can help.
Why?
The Southern European countries were on to a good strategy with siesta time. Studies have shown that people who nap after lunch have better concentration and memory recall than those that don’t.
Why can some people function on four hours sleep?
Researchers say that people like Margaret Thatcher may have a mutation on the gene hDEC2, that regulates their sleep-wake cycle.
Simple Strategies for Sound Sleep
- Nap even for 10 minutes if sleeping less than 7 hours.
- Keep a regular routine going to bed and waking at the same time
- No caffeine or other stimulants after after 3pm
- Limit alcohol intake – affects the balance of your REM & non REM sleep.
- Avoid foods intolerances
- Avoid exposure to heavy metal toxicity
- Have a small snack at night with carbohydrates and some protein to increase tryptophan, your chill out and relaxation neurotransmitter.
- Limit fluid intake at night if you have to get up to urinate during the night.
- Wear ear plugs if in a noisy environment.
- Exercise in morning – helps to wake you up and balance your cortisol
- Have a cool bath – lowering your body temperature aids sleep.
- Gentle stretches or calming yoga poses to relax body
- Relaxing teas – chamomile, St Johns Wort, Sleepy time
- Keep bed for sex & sleep
- Get the electronics out of the bedroom
- Stop working on the computer or watching television at least 1 hour before bed time. The blue light emitted confuses the brain interfering with your body releasing Melatonin, the hormone that aids sleep. (One client remarked that as soon as he replaced his alarm clock that had blue illuminated numbers his sleep improved.)
- Don’t toss & turn if awake – get up & sit quietly in dim lighting elsewhere so you don’t associate wakefulness with your bed.
- Learn to meditate – It may help you get to sleep but even if you don’t is a more restful state to reduce stress levels.
- Brain going at 100kms/hr? – Try emptying your mind by writing down your thoughts, You may even find a creative solution to. Don’t view it negatively but Change your focus and view this as quiet undisturbed time where you can be creative to find solutions. This may only take 15mins to half an hour but once your thoughts are out of your head and on paper go back to bed and you may find it easy to drift off.
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