ONE OF MY FAVOURITE TOPICS …. SLEEP.
How often do you say, “I really didn’t sleep that well last night.” .. Or, maybe, you had broken sleep and consequently feel completely jaded the next day..
Chances are, if you are reading this you could be a new mum, curiously attracted by the lure of a blog article on sleep. Or, a mid life woman like myself; chasing your tail trying to catch those elusive moments of deep restorative sleep amongst the monumentally zzz deprived menopause.
Or you maybe somewhere in-between, drifting literally from periods of good and not so good rest. Wherever you fall, please be assured you are NOT on your own. Everyone goes through phases when they don’t get enough sleep, whether this is due to stress, worry, hormonal changes, life changes or illness; at some point in our lives we will all have a night or too where we don’t feel rested.
The good news is there is SO much you can do to facilitate a better nights sleep, AND still feel rested even if it doesn’t go exactly to plan.
I personally, have struggled with insomnia on and off for a very long time. From late twenties to present day and the following toolkit is one I have tried, tested and adopted to give me good rest… enough for me, for the majority of the time. It’s easy to use, it just needs you to be consistent and you will hopefully find maybe all of it, or elements will help you find rest.
TOP TIPS FOR BETTER SLEEP:
#1REDUCE STRESS – BUILD A ROUTINE – Stress raises the hormone cortisol which can hugely affect our sleep. By adopting a daily routine or schedule for your day you are taking active steps to reducing the stress f decision making, dithering, time wasting and procrastinating from your life. Human beings thrive on routine, a plan for the day to get up, have shower, walk the dogs, exercise before work etc etc will give you clarity, focus and structure.
Keeping a wind down routine towards bedtime is just the same, this could be:
- Take a warm shower /or magnesium bath (in Epsom salts) an hour before bed
- Control the scroll! Switch off all devices 2-3 hours before bed to declutter your mind.
- Download your thoughts and write down your ‘to do’ list for the next day, keep a pen and paper by your bed if it helps
- Eat 3 hours before bed and reduce fluids an hour beforehand.
- Do some gentle stretching or trigger point work to release tension
- Get stuck into a good book to help distract your mind from the busyness of the day
- Listen to some relaxation CD’s or watch TV that will calm you, not leave you fired up or anxious.
- Practice daily mindfulness,* living in the present is huge for facilitating sleep later in the day.
- Sleep in a cool room which is clutter free. If you have clothes and ‘stuff’ everywhere this will not help
- Consider a magnesium** supplement which is nature’s relaxant, stress literally ‘robs’ the body of magnesium
#2 Nutrition – Check your diet has enough protein in, plus plenty of plants and whole foods to increase your fibre. Fibre is crucial for good gut health which again is vital for sleep
#3 Reduce caffeine – up the water intake – Go herbal or decaf after 12pm, remember caffeine can linger for 8 hours plus if you’re very sensitive so ditch the afternoon coffee and tea. Stay well hydrated with water throughout the day and schedule in plenty of good protein filled foods and complex carbs to keep you fuller for longer
#4 Take regular exercise – this is scientifically proven to help induce sound sleep. It improves the mind-body connection and helps trigger a chain of events leading to mire restful sleep. Just be careful not to exercise vigorously before bed as this raises the body temperature
#5 *Meditate – This has been a total game changer for me. If you are an over thinker, have a busy mind which darts to and fro , you cant switch off, always thinking a head then bringing your mind into the present will 100% improve your sleep. I use an app called Headspace every day. It’s not just helped me sleep, it gets life in general into perspective – it’s totally brilliant.
#6 Watch your alcohol intake – We all know wine can make us sleepy but a few hours in and you are wide awake, so if you’re having a drink, ensure you have glass of water with it. Yes you’ll get up for the toilet but you’ll feel better in the morning
#7 Try essential oils – also a game changer for me. I use very pure oils every night on the soles of my feet and pulse points. I put a few drops in the palm of my hand, rub together and inhale 2-3 deep breaths. The blends usually contain lavender with vetiver and a mix of other gorgeous sleep inducing oils. It may just be a case of finding what works for you. Doterra are extremely good for essential oils as they are so incredibly pure and potent.
#8 Try a magnesium supplement – often nicknamed ‘nature’s tranquiliser’ Magnesium is vital for healthy, restful sleep. It helps you to deal with stress, is calming and supports a balanced mood. Magnesium vital if you’re going through peri-menopause and menopause so definitely speak with your Health Practitioner to get some advice. Nutri-advanced are excellent for advice and top notch supplements.
Happy Sleeping and I hope these tips really help.