Your pets sleep, your family sleep. But you are wide awake. Your mind is racing, you worry , you feel anxious and sleep just seems to eludes you. You wake up and you are exhausted - does this sound familiar?
At these current times there is a growing number of people experiencing sleep issues. Are you one of them?
A good night's sleep is up there with exercise and a healthy diet. It is essential for not just functioning but for your whole wellbeing and over time a lack of sleep can become chronic for your health.
Without sleep I am like a crazy angry bear and who is going to go near one of those?! Seriously poor sleep can have a major impact on hormones, brain function, performance at work and exercise. It can even cause weight gain and increase disease risk in both adults and children.
The good news is that with a few changes to your lifestyle and evening routine you can improve your sleep.
Change the drinks you consume
Caffeine can stay in the system a long time, evidence suggests between 6-8 hours and so a change to your evening drink would be a good start. A herbal tea , non caffeine drink, milky oat drink , water. Something that is not going to stimulate the system at a time when you should be starting to wind down. Change the evening drink and see if it helps.
Reduce blue light
This light at night time effects the your circadian rhythm reducing the hormone melatonin which is the hormone to help you sleep. Set up a new night routine. Remove all smart technology from the bedroom and reduce exposure to it in the evening( a good few hours before you head to bed). Change the habit, try it and see if it helps
Create a bedtime ritual
Your bedroom should be a quiet and relaxing sleep haven , if it is not, change it. Think
Low ambient lighting, comfortable temperature, no technology, bed made and ready to dive into for a peaceful slumber. Take time in your evening to relax and clear the mind - listening to gentle, ambient music, taking a bath( not too hot), massage oil on your pulse points, yoga nidra ( guided relaxation) meditation. Find a change that works for you.
My go to is Yoga Nidra ..
Yoga Nidra is a powerful and scientifically validated form of guided relaxation.
A powerful tool that counters anxiety, stress and insomnia. My current clients are those who suffer with anxiety and sleep issues and the results speak , this tool has helped many, bringing a greater sense of wellbeing, improving their sleep and reducing anxiety. It is now their
tool of choice. Contact me for more information on my yoga nidra sessions.
My other go to..
is a warm bath with epsom salts that have aromatherapy oils added to them - see more details below from Sarah Morris who runs The Relaxation Room in Padbury on natural alternatives and remedies you can try.
"A few drops of Lavender, Chamomile or Neroli on your pillow at night or added to some bath salts may be enough to help those with intermittent sleep problems. To aid relaxation before bedtime try mixing a large handful of Epsom salts with 2 drops of Lavender and 2 drops of Roman Chamomile and add to a warm bath. It is very important to add the essential oils to a carrier oil such as almond or sunflower first. The carrier oil will also be lovely for your skin. Benzoin may be a helpful oil if external worries are at the root of your sleeplessness and Bergamot if it’s linked to depression. These oils can all be combined in a blend but if you are having difficulty getting the correct blend for you, or sourcing the oils, please do consult a qualified clinical aromatherapist"
Make the change/s and change your life.