Insomnia

Insomnia Anyone? 8 Pragmatic Tips to get you to Sleep

by Nicky Webber - website www.healthscript.co.nz






Sleep – it’s such a simple word and just sounds so easy to do. But with our frenetic lives and busy minds the act of sleeping seems to evade nearly every second person I talk to.

So here are 8 tips to help ease you into a good night’s rest:

(1) Don’t accept the old adage of 8+ hours sleep a night is “normal”. Everyone is different and listening to your own body and its needs is a good starting point. New research says that this is simply not true and certainly as we get older, we are able to function very well on far less – usually around 5 or 6 hours. Changes in lifestyle and fluctuations in a hormones tend to shorten the hours of deep sleep we get to enjoy. As we start hitting our 40’s some people start to notice sleep becoming problematic. But don’t fret and add additional stress to your so-called inability to sleep. Go with it and adjust yourself to less sleep – that in itself takes the pressure off.

(2) Some people find short “power naps” during the day make a huge difference. I say bring back the Spanish Siesta and make it a world-wide policy! But there is reality and of course work! So often siesta’s are impossible – but use your lunch break or afternoon tea break to sit in a meeting room (book it first!), where you can close your eyes, slow your breathing and relax all the muscles in your face, shoulders, arms and body – work your way through your body to completely unwind. Focus on your breathing. Just 15 mins will rejuvenate you to face the afternoon – especially if you’ve had a disrupted night’s sleep.

(3) Avoid drinking any stimulants after about 4pm. No more alcohol, coffee or tea. I know its nice to unwind with a beer or vino when you get home at night. Usually one drink wouldn’t do any harm, but if you are trying to ‘train” your body to sleep better, it is wise to give alcohol (and cigarettes) a miss in the later afternoons and evenings too. Avoid sugar snacks as well – ummm I can hear you saying, the evenings are going to be pretty bleak. But it’s not forever, recalibrating your sleeping patterns may take some effort. Having said that, I also refer back to point (1) – so it depends how your levels of exhaustion are. If you are sleeping shorter but wake up feeling alive – then just go with it. But if you are having constantly disturbed sleep and struggling through the day – then you may need to look at taking on some of these healthy sleeping tips.

(4) I hate to say it – and I know most of you are going to roll your eyes, but exercise. Just a brisk walk for 20-30 mins will make all the difference. Just don’t do it at night – again the increased heart rate and oxygen levels will stimulate your body and mind and you will again struggle to sleep. But if you can do it in the morning – before work or over the lunch break (if you aren’t power napping!), then you will again, contribute to relaxing and unwinding in the evenings. Our bodies are for activity most of the time. Think of cavemen – they hardly sat still – nomadic wandering, hunting and food gathering so their bodies were in constant movement. With most of us glued to computers (not to mention the mesmerizing screen that tires your eyes – and some research says changes the chemical make-up of your brain, contributing to lower serotonin levels (that’s the hormone that acts as an anti-depressant) – no wonder many of us are overwhelmed and stressed! So yes – get out in the sunlight (valuable Vitamin D – critical for good health), and fresh air. Stretch your body and clear your mind – you’ll be amazed how much better you’ll cope with a busy day. And how much better you’ll sleep by just a minimal amount of regular exercise. Mix it up too – cycle, walk, jog, swim – arrange to meet a friend and walk and talk – it is over before you know it. But whichever way you do it – move it and after a few weeks you will feel better, be fitter and sleep better.

(5) This is so simple but is often overlooked in much of the advice I have read about sleep. Just put a notepad and pen beside your bed. When you wake up and have that swirling of all the “must do’s” and “must remembers” – just write them down. If you can’t turn a light on as your partner is sleeping…..just write! It will ease your busy mind and enable your brain to switch off and let you sleep. Having done this most of my life, I sometimes can’t make out what I’ve written and I realize it just doesn’t matter. Remember don’t sweat the small stuff – if you can’t remember it – well it can’t be something that critical and no one is going to die if you forget this. I have at times written 2 pages of notes – all numbered (that’s when I’ve managed to have the light on, at 3am of course), and later in the cold light of day I have looked down the list. Some have been things I already have in my diary or to-do list. Others are complete cobblers! What the hell was I thinking? The answer? Well we are in a kind of wakeful sleep – or somewhere between the two. Our worries are exaggerated, our thoughts converge with other extraneous things – more often than not – the lists are useless. But here is the rub. Write it. This allows you to let those amazing and insightful thoughts and worries go. Your head will hit the pillow in the full confidence that your gems of wisdom are safely written on that notebook. Believe me – this really does allow you to fall asleep again if you are still tired.

(6) Someone once said to me “use the magic hours” – yeah right! But seriously if you really feel wide awake and can’t sleep. Then don’t – again refer to point (1). Get up – write those emails, lists, cook tonight’s dinner, bake bread, do your internet Google thing. Start writing a blog or a book – plan out something you can do. They really are magic hours. There is no phone, no kids, no noise and no interruptions. If you are creative – and I mean this in the broadest way – most of us are – utilize this precious time to create and develop plans and thinking. Plan a project you’ve always wanted to do. Use this wonderful, silent early morning hours to plan trips, creative projects, paint, sculpt or sought out all those bills and papers for the taxman (now that’s something I would avoid!) In these few extra early morning hours you can be highly productive. Sometimes (when on a real roll), you can be more productive than an entire day. Some people I know use this time to write reports for work or catchup with reading etc. Invariably – their minds are clear after sleep (albeit shorter than the so-called 8+hour requirement), and with uninterrupted focus they’re able to whip up a summary or business case in 20% of the time it would take during a normal working day. I believe we should be able to negotiate time in lieu from the day job as compensation for being so bloody brilliant – but then that’s up to your conversations with your boss! It’s handy if you are the boss – give yourself a longer walk over lunchtime! Whatever works – make your work life balance more about you and less about the platitudes bandied around by big business!

(7) Don’t go to bed hungry. If you have children you tend to eat dinner around 6pm so by 10.30pm bedtime, you’re starving as dinner is fully digested. Hunger can keep you awake as easily as feeling cold will. Again, it’s all about moderation. Don’t sit down to another whole plateful of food – going to sleep on full stomach is very bad for your body and digestion. But have some light snack, healthy nut bars, fruit, or a slice of whole grain toast with Marmite. Try and do this an hour or two before bedtime – enough to take the edge off so you sleep more soundly. Some people swear by warm milk (or hot chocolate) and some early studies do say there “seems” to be some evidence that people tend to relax and sleep better. Personally I dislike milk – and the thought of drinking a warm mug full before bedtime makes the hair on the back of my neck stand up – but that’s just me. Give it a go if you enjoy milk – I believe in trying anything if it has a chance of helping improve your sleep patterns. Or course, remember you will have to get up and pee in the night – yeah that old chestnut! So pace yourself and your volumes and with testing and trialing you can work out what’s best for you.

(8) Of course many people with serious disrupted sleep take sleeping pills. In some cases this is necessary but they are chemical and they are addictive so please follow your doctors orders and the instructions on the bottles. Also look to the root causes of your inability to sleep. Address the stresses in your life – get help if necessary. If you are a menopausal female – disrupted sleep goes with the territory and can add to the stress at this time of your life. Following these tips, and also taking a sleep supplement can be a godsend. 

Sweet Dreams!

ps. from wisanow - Nicky's company produce an amazing supplement to take at the end of the day.  Just released this month, the reports coming through from people who have used it are fantastic - read about it www.healthscript.co.nz