Sleep deprivation affects most of us at some point. For some, the sleep debt cycle can mount up and prove hard to break. External factors can affect our ability to switch off. Worrying about sleeping can then become a problem in its self. The amount of quality sleep you have a night effects your mood, energy levels, hormone balance, health, blood pressure, risk of diabetes, depression, nutritional choices, aging process, concentration levels and correlates to weight gain.
The key is to get to the root cause of why your nights are so restless. If anxiety, emotional or stress issues are at bay then acupuncture, homeopathy and reflexology are excellent treatments to aid relaxation and help your body to find its natural sleep pattern again.
Sleep Facts:
- A good night’s sleep is divided into 3 or 4 main chunks that are 90 minutes each. Before each of these chunks you get 30 minutes of lighter sleep known as REM sleep of Rapid Eye Movement Sleep.
- The REM component is important as this allows the brain to process information before proper sleep begins. In other words it’s like looking through your inbox and deciding what is important.
- The most important parts of your sleep pattern are during the 3rd and 4th cycle as this is when the body actually heals itself.
- This is why alcohol can be problematic for a peaceful sleep as it causes the brain to stay in the first 1 or 2 chunks of sleep and not move into the vital 3rd and 4th. Similarly with jet lag as your natural biorhythms are out of synch.
- Aim for a minimum of 7 hours sleep a night
- Sleeping for less than 5 hours per night leads to 39% increase in heart disease
How can I fall asleep more easily?
- Try to create as restful an ambience as possible, de-clutter any mess around the bed and maintain a simple nightly routine.
- Avoid stimulants such as your computer, mobile phone, TV or caffeine at bedtime.
- When your mind is too active, concentrate on repeating one word or short phrase, or focus on relaxing different muscle groups in the body and practice deep relaxing breathing.
- Anxiety inhibits sleep, but don’t panic! Instead decide that a good rest is all you will get and make the most of the thinking time.
Try this relaxation exercise:
- Place your hands on your tummy and concentrate on slowing your breathing. As you breath in feel the stomach expand, and fall as you breath out. Then working from the feet upward, relax your knees, hips, hands, arms and then neck. Naturally you will start to feel more relaxed and sleepy.
Mattress and pillows are important
Your bed should be firm but not hard. To check that your bed is supporting you and your back correctly:
- Lie flat on your back on your bed with your knees bent.
- Place your hand under the small of your back and see if you can do it easily or not at all. If you can do it easily your mattress is too hard and if you cannot do it all it’s probably too stiff.
- If your mattress is not right, investing in a new one will make all the difference to how you sleep and how comfortable you will feel when you wake up.
Pillows:
- Sleeping on your front: this can cause neck pain so if you sleep on your front try not using a pillow.
- Sleeping on your side: make sure your pillow is as thick as the gap between your shoulder and neck so that when you sleep your neck is straight and in line with your spine.
- Sleeping on your back: 1 thin pillow should be enough.
If you suffer any regular niggling aches or pains after a nights sleep, a quick check up at your local Physiotherapist or Chiropractor can help to work out what you need to do to feel more comfortable and avoid any longer term problems.