Sleep – where are you?

sleep problemsStress is the enemy of a good night’s sleep and there is plenty of it around at present. It’s such a vicious circle – you feel stressed, you can’t sleep, so you feel more stressed until you feel unwell.

According to Dr Irshaad Ebrahim, co-founder of The London Sleep Centre and neuropsychiatrist, ‘When our internal neuro-chemical systems are working normally, they regulate biological processes like sleep, appetite, mood and energy levels. If we are stressed, the Adreno-Cortical System is dysregulated and our energy sources are diverted, resulting in sleep disruption and mood changes.

‘Before we sleep it’s important to de-stress, reducing levels of cortisol, and replacing them with increased levels of melatonin, the hormone released in the brain that signals to the body it’s time to sleep.’

Tips for improving sleep

• Make sure your days as active as they can be – exercise every day, and try to get outside for some fresh air.
• Relax before going to bed – yoga and meditation really help and have become much more popular during lockdown. Alternatively, lie down for at least 10 minutes, listen to relaxing music and breathe deeply.
• Avoid watching stimulating or frightening films or television programmes just before bedtime, particularly in the bedroom.
• According to Performance and Purpose Coach Mark Whittle, ‘Turn off all ‘blue light’ (from laptops, tablets and phones) 90 minutes before bed. Blue light supresses the release of melatonin in our body, impacting our natural circadian rhythm and impacting quality of sleep.
• Coffee, tea or colas can disrupt your sleep due to the caffeine which stimulates the mind. Alcohol can lead to disturbed nights too.
• Herbal remedies might help  – any of these ingredients are helpful: Valerian, hops, Passiflora, lavender and Ashwaganda. Look for Rescue Peaceful Night Capsules (with Ashwagandha, Lemon Balm, Chamomile, Magnesium, Vitamin B6 and Rescue(R) Night Flower Essences, Rescue Dream Balm , A. Vogel’s Dormeasan, Kalms or Pukka’s Night Time. If you are on medication, check with a doctor, pharmacist or the manufacturer (of herbal medicines) before taking herbal remedies.
• Magnesium tablets taken in the evening help to relax the body and encourage us to sleep.
• Try using ear plugs if your partner snores.
• If light outside is a problem, you could change to darker curtains or blinds that block out the dawn or street lights.

Sleep well!

[1] https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthandwellbeing/bulletins/coronavirusandthesocialimpactsongreatbritain/30april2020

Sleep tight

sleep problems

Almost of half of women in the UK don’t get a good night’s sleep.*  Sleep is a very precious thing and we only think about its quality when we aren’t getting enough.

A key reason for not sleeping well is worrying. It keeps the brain whizzing round and round at night, while all we want to do is sleep.  This month’s competition prize is for a set of Rescue Night products, that are invaluable when it comes to calming down and getting a good night. Go to: Rescue Night Competition.

HEALTHY SOUL TIP: Wear earplugs if the person next to you snores!!

Researchers found that the cells in the brain allow us to sleep  are eroded as we get older. A  study of 45 elderly people from the age of 65 until they died at around 89, found that people with fewer neurons in the ‘sleep switch’ area of the brain complained of sleepless nights.

Why we need a good night

Few people realise the importance of a good night’s sleep – during the night while we are dreaming our bodies are healing themselves. We need sleep like we need healthy food, water, exercise and clean air. In a world full of technology, caffeinated drinks and plenty to worry about, many people spend their nights tossing and turning.

N2K_Stress_2011_6mmToo  little sleep makes you feel as if you can’t cope, and can lead to anxiety, depression and serious illness.  Read Stress – The Essential Guide by Frances Ive. 

Reasons for insomnia:

• Stress and anxiety
• Menopause
• Physical discomfort
• Relationship problems
• Money worries

Sleeping tips

  • • Wind down before bed time, play relaxing music or read.
    • Have a bath with a few drops of either lavender, neroli or geranium oil in them just before going to be.
    • Avoid stimulating films just before heading upstairs.
    • Take a natural sleep aid like Rescue Night or Good Night, which don’t leave you feeling drowsy like sleeping tablets do.
  • Cut out caffeine in coffee, tea and colas –  drink decaffeinated , coffee substitutes or herbal teas.
    • Don’t drink too much alcohol – it dehydrates you and disturbs your sleep.

*Survey of over 4,100 UK adults, supported by the Sleep Apnoea Trust Association (SATA) and conducted by YouGov for ResMed Ltd.

 

 

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Good Night (Hops, Passiflora, Vervain, Valerian) Bio-Health 50 tablets £5.60
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Neroli oil (5% dilution) Absolute Aromas 10ml £8.98
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Electro-magnetic radiation

Technical experts may say it isn’t proven, but natural therapists and doctors believe that too much technology around you at night can disrupt your sleep. Can it really be conducive to relaxation to have mobile phones, computers, wireless networks and the like all around our homes?  Some people can literally feel the pulsing of electronic circuits, so try the following if you’re having trouble with sleeping:

• Keep mobile phones off or out of the bedroom.
• Don’t have an electronic clock right by the bed, and preferably not in the room – try a traditional clock.
• Don’t have TV in the bedroom, and certainly not on standby.
• Switch off computers and wireless networks at night.
• Turn off electric toothbrushes, and anything in the bedroom with a little red light.

Other causes

There might be other reasons for not sleeping – such as menopausal symptoms or someone making a lot of noise snoring!

• If night sweats are a problem during the menopause they will prevent sleep
• Menopause itself often contributes to insomnia – in both cases look at Coping with menopausal symptoms to find solutions
• If sleeping is a problem in winter read the article on SAD