THE SECRETS OF SLEEP
by Steve Cagalj RMT

Hearing the alarm, I roll over and frantically try to hit the snooze button hoping for just a few more minutes of sleep. This scenario may repeat itself several times before I muster enough strength to get up out of bed. As I rub my eyes and contemplate lying back down, the stress of the long day ahead of me settles in as I realize yet again that I need more sleep, promising myself that tonight will be different.

Sleep deprivation is a serious and often overlooked condition that affects millions of us daily. Some symptoms of sleep deprivation can include exhaustion, fatigue, and lack of physical energy, sadness, stress and anger. If you ever pulled an all nighter, a double shift, or have a newborn you’ll be familiar with the grumpiness, grogginess, irritability and forgetfulness.

There are numerous causes for lack of a good night sleep, such as emotional stress, excitement, medical condition (insomnia, sleep apnea) and even medication. Caffeine, nicotine and food additives will also make falling asleep more difficult.


Here are a few tips that might help you relax, fall asleep, stay asleep, and get better sleep so you wake up feeling alert and rested.

  1. Avoid eating, watching T.V or discussing emotional issues while you are in bed. The bed should be used for sleep and sex only. We do not want to associate the bedroom with negative things that might affect our sleep. Try and keep the bedroom free of clutter.
  2. Minimize noise light and temperature extremes during sleep with earplugs and window blinds. Even the slightest noise or bright light at night can disrupt your quality of sleep.
  3. Avoid stimulants before you go to sleep such as caffeine, nicotine and stay away from heavy meals before bedtime
  4. Emotional Freedom technique (EFT) is great for insomnia. (Refer to our list of services on our website for a description.) Most people can learn this simple technique in a short time. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid. Cognitive behavioral techniques are also beneficial to learn.
  5. Reading will also help you sleep. Try reading something religious or spiritual. Avoid reading anything that is too stimulating as it might have the opposite effect that you are trying to achieve.
  6. Listen to white noise or any relaxation music like nature sounds
  7. Try to sleep in complete darkness as even a little bit of light might effect your circadian rhythm (day/night cycle which influences when we sleep and the quantity/quality of that sleep).
  8. Exercising regularly will also help you fall asleep and keep a good circadian rhythm but do not exercise too close to bed time as it will act as a stimulant. Also try going to bed at the same time every night. This will also help to develop a good rhythm.
  9. Lose weight. Being overweight can cause many medical condition, not to mention increasing your risk for sleep apnea ( from the Greek translation “want of breath”).
  10. Take a hot bath before bed which will increase the body temperature which will facilitate sleep. Using calming essential oils such as vanilla or lavender in the bath and bedroom will also facilitate sleep.
  11. Try putting on a pair of socks while you sleep.
  12. Journaling is great. Often while we are in bed our minds are racing. It might help to try and write down these thought. If journaling is not your fancy try colouring at night. This is a great awareness technique because as you focus on trying to stay within the lines it helps to keep you in the moment. This calms the mind and if the mind is calm the body will follow.
  13. Remove the clock from your view; constantly starring at it will have you constantly worrying about how much sleep you’re actually not getting.
  14. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
  15. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.

Your body has its own natural ability to help heal itself and this occurs during states of rest and relaxation. Try and pay attention to your sleeping patterns and if you find yourself in a state of “sleep debt”, incorporate some of the techniques above and/or seek the help of a professional.

References:

http://www.bbc.co.uk/science/humanbody/sleep/
http://www.stresscure.com/health/sleep.html
http://www.mercola.com/article/sleep.htm
http://www.sleep-deprivation.com
http://www.sleepnet.com/tips.html
http://www.webmd.com/sleep-disorders/guide/sleep-hygiene
http://www.bettersleep.org/OnBetterSleep/NSF_BSC_tips.asp