SLEEP HEALTH. Suggestions for better health.
STRATEGIES TO HELP WITH TROUBLE FALLING OR STAYING ASLEEP
* Look at reading a book which doesn't over stimulate your stress levels, reading under a dim light can help with you feeling drowsy, and initiating sleep.
* If you are in bed and cannot fall asleep in 20-30 minutes, research shows leaving your bedroom and try reading again or meditate, or relaxation technique, (essential oils, candles.) without turning on your (MOBILE PHONE DEVICES OR PC!). Till you feel sleepy or drowsy.
* If you have racing thoughts or stresses before bed, write them down in a journal before bed, if this doesn't seem to be working you may look at counselling, as there could be other factors going on.
LIGHT, NOISE, TEMPERATURE AND EXTERNAL PROBLEMS
* Try dimming your light in some rooms beside your bedroom, example living room, or bathroom aim at least 15 minutes before your decide to go to bed.
* Get dimmer light in your bedroom, or just put a lamp on during reading or when getting ready for bed, avoid turning your main light on.
* Look at using dark curtains, or blinds, or try covering your eyes with some eye shades if you find your room does let light in, where light can disturb your sleep especially if are waking early.
* If you are noticing annoying sounds, omit the noises, close windows, ear plugs.
* How is the temperature in your bedroom, is it the right temperature for you. (not too cold or to hot).
* Avoid any electrical fields where you are sleeping, keep a good distance, at least 2 metres if possible. These fields for example would be: powerpoint's, mobile phones, computers, radios, stereos. If you can move these devices away from the bed or in another room.
* Reconsider your mattress you are sleeping on especially water beds, or any electrical bedding, due to problems with heat issues, and electric currents/fields.
* Looks at replace your bedding with low allergenic pillows, protectors, Doona's etc, bamboo is a good options avoid wool, or feathered.
BEDDING AND PILLOWS
* Side pillows, or (sleepers), body pillows, can be good for hugging places them between your knees can help with aligning shoulder and back during the night. Can also benefit for people who suffer with aches and pains.
* Sleeping on the best quality bed linen that you can afford.
* Avoid any alcohol beverages at least 3 hours before you go to bed.
* Stay away from all forms of caffeinated beverages and foods after 2pm, if you a prone to any reactions stay away from it even earlier. (READ ALL LABELS ANY FOODS, DRINKS ETC!)
* Certain medications can have side effects which can stimulate the senses. Check with your Doctor if you have found any changes with your sleep habits.
* Cold and flu medications or decongestants, are to be avoided at night, as they contain high levels pseudoepherdrine, which is a stimulant. (LOOK AT NATURL ALTERNATIVES AT NIGHT). I can help with this.
* Try and finish high intensity exercise prior to 6pm (or 3 hours prior to you going bed).
FEELING TENSE OR ANXIOUS BEFORE BEDTIME
* Stay away though provoking things that cause anxiety near bedtime.
* Defer from watching or listening to the news before going to sleep, as this can be thought provoking negativity.
* Don't pay bills or look at finances before retiring to the bedroom.
* Try and avoid or resolve any disagreements before sleep, or leave it for the morning, or other times of the day.
* Using negative thought patterns about your ability to fall asleep can making your sleep worse.
* Instead say to yourself "I will fall asleep", "I will be able to relax", "Even if I get a small amount of sleep will be okay for me".
* Write down any negative thoughts or to do diary for the next day. If any there is anything that continues to worry you over and over. Maybe worth looking a counsellor/therapist that could help with any underling issue.
* Meditation, yoga, mindful breathing apps/cds/dvds, Bowen therapy, massage, tai chi.
* Find your own relaxation technique that suits you.
PLANNING YOUR SLEEP PREPARATION
* You need a good plan, and schedule a routine, aim to be in bed for 8 to 9 hour.
* To help to reset your biological watch, go to bed at the same time and try to wake up at the same time every day.
* Stay clear of going to bed after midnight.
* Refrain from late afternoon or evening naps.
* Any naps longer than 45 minutes should be avoided, except if you have been sick or really been sleep deprived.
* Large meals, spicy foods, are to be avoided.
* Refrain from consuming anymore than 100ml - 200ml of fluid before going to bed.
* Run a soothing hot bath with some soothing salts and aromatherapy, having hot baths raises you body temperature, which has found to encourage sleep, relaxes muscles, and relieves tension.
- 1 - 2 cups Epson salts (this form of magnesium sulfate has the ability to to be absorbed through the skin inducing relaxation.)
- 1/2 to 1 cup sodium bio carbonate or baking soda,(this helps with alkalising or bodies, as a stressed body can cause an acidic body).
- 10 drops pure lavend oil (this will help your adrenals and support in lowering cortisol production.
NATURAL LIGHT AND SUPPLEMENTS
Some recommended supplements and natural support consider:
* Melatonin - to stay asleep
* 5-HTP, supports neurotransmitters.
* Magnesium and calcium, there are many different form of magnesium. Getting the right magnesium is important.
* Try some soothing herbal teas, Passionflower, lemon balm, to name a couple.
* Natural light is important very soon after you awake is really important which help reset body clock and balances our melatonin levels.
* Or try a Blue Luk light 10,000 maximum app, this can be downloaded on laptop, use this also first thing in the morning, which will help with your melatonin levels as well, or if you also want to shift your bedtime schedule earlier.
HOW I CAN HELP YOU
I hope you have got some really helpful suggestions for better sleep.
If you still have issues and have tried most of these, it would be recommended to see a sleep therapist or specialist clinic.
In clinic I can help with support your sleep health with certain supplements which are high quality and practitioner only. Self supplementation is not recommended, as everyone is different and one supplement or treatment can vary from person to person.
WHAT IS MDA?
MDA is a mood appraisal helps determine your chemical imbalance, this is a special designed tool, which an help pinpoint imbalances in your neurotransmitter pathway, This is a very simple questionnaire that I can email to you,
It has over 65 multi choice questions, which can help with what areas of you mood, behaviours or stress status need supporting, This will give me a better treatment for supporting potential deficiencies, in many areas such as serotonin, melatonin, dopamine and are important nutrient deficiencies that are related chemical imbalances in the brain.
Please contact me for more information regarding the MDA.
Try this gorgeous breathing app for mediation and sleep support:
IFM - 2015. The institute for Functional Medicine. Suggestion for healthier sleep.