Having quality sleep can be a challenge for many people of all ages. It can be a signal that something is out of balance.
I have in the past struggled with getting a good night’s sleep but with lifestyle changes and tools that I draw on, I mostly get a good night’s slumber.
At night when we wind down, it is time for our Para Sympathetic nervous system to take over, it is the rest and digest time for both our bodies and mind. During sleep we detox, repair cells, restore energy and certain hormones are released. All of this is to repair and prepare the body for the next day. It is essential for good health.
What affects our sleep patterns?
There are many factors affecting our sleep pattern and it is different for each individual and not one size fits all. Some of us can rejuvenate with less sleep but may have decided there are a poor sleeper because it doesn’t fit into the recommended 8 hours. I know I can function well on 6 to 7 hours of sleep. Factors such as
- Our diet, including food intolerances, consumption of caffeine and sugar. I have removed sugar, dairy, and gluten from my diet and this has had a positive impact on my sleep pattern as it has on my general health and wellbeing.
- Our stress levels during the day, if we are running on autopilot, and if we haven’t taken time to drop in and acknowledge how we are and feel, will come up at night time with a racing mind. Our Sympathetic Nervous System which is our fight and flight response may be on overdrive in responding to external events.
- Being unable to sit with and suppress our emotions, we stay in our head ruminating so we avoid being aware of how we feel.
- If you are highly sensitive or aware (see my blog post on Highly Sensitive People) you maybe find sleep difficult and pick up on what’s going on around you and in the collective.
- Emotional difficulties like fear about the future, ruminating on what has happened, a build-up of resentment.
- Environmental, cluttered room, too hot or too cold. I prefer the room to be cooler but I use a heating pad for warmth.
What can help?
- Being aware and working on our stress levels throughout the day.
- Take a pause to allow some of the parasympathetic to kick in and allow the body and mind to relax.
- Breathing exercises and meditation. There are numerous recordings online to help including one I have created here.
- Having a ritual before going to bed so that your body is getting a signal that is time to slow down.
- If you are finding it difficult to sleep, what is the self-talk around this? I know my inner self-talk would have been harsh which is not helpful, speak to yourselves in a soothing way.
- Checking for food intolerances and reducing or cutting out caffeine particularly in the evening. A Bio Kinesiologist can help with this and suggest suitable supplements.
- I avoid looking at the time. If I have a restless night, I may even get up for a while and start over.
- If you are on medication, check if there are side effects and speak to your Doctor.
- Getting professional support chronic sleep difficulties to explore if there is an issue that is underlying.
Researchers of the TILDA study in Ireland have shown that people who do not get a good night’s sleep run the risk of poorer health. Find out what works for you and do not compare yourself to others.
With Love
Teresa