10 Ways To Improve Your Sleep.
May 2022 Written By Gemma Wood
How many of us get too much sleep? not many, infact the quality of our sleep is declining thanks to the abundant stimulants we have access to daily. We may all be aware that caffeine from tea coffee or chocolate is great at making us feel more awake , but if you want a good nights sleep what else should you be mindful of?
Keep reading to learn the 10 most common ways to improve your sleep.
Alcohol.
Anyone who thinks that they sleep better after a drink is mistaken. You may fall asleep fast but the quality of sleep you get is compromised, this is due to the depletion of yin energy in the body. Yin (blood) is the cooling, calming, relaxing energy which is depleted with all stimulants, including recreational drugs.
2 Eating heavy evening meals or after 8 PM
The digestive system is trying to wind down ready for sleep, so when you consume late at night the extra activity in the organs will prevent you from resting sufficiently. Eating smaller portions earlier in the afternoon, early evening can prevent this. Chewing food more and eating slowly, at every meal is also a great way to give our digestive organs a break.
3. Exercise
yoga or stretching can be done in the evening , but vigorous runs or weight training just before bed can give you a huge energy rush. Great for the endorphins but not good for sleep. Ideally morning cardio or a gym sesh during the day will give you enough time to feel sleepy come 9pm.
4. Electronics.
Watching Netflix on the laptop, Instagram on the phone or having a t.v in the bedroom is counter productive when we are trying to induce sleep. Not only because of the excess screen time which can over stimulate our eyes and brain, but mainly due to the radio waves that all electrical appliances give off, constantly. Charge and store your electronics in another room during the night.
The exception to the rule is if you want to listen to a calm meditation app on your phone, scheduling the phone to switch off over night can help.
5. Meditation.
Mindfulness is key when we are wanting to relax, You don’t have to be an expert to start incorporating it in to your bedtime routine. Or any part of the day for that matter. Sitting quietly and slowing down your thoughts is proven way to relax your Central Nervous System, but you will reap the rewards if you can spend some time before bed focusing on your breathing
6. Magnesium.
Mineral levels inside the body need to be considered when your having problems relaxing. A deficiency in Magnesium can result in an inability to relax mentally, and have tense cramping muscles. The calming affect that magnesium has, affects all muscles, including the heart and vessels. Magnesium works intrinsically with Calcium, another mineral often lacking in most people. You can improve your intake with green vegetables, or an evening supplement. A topical spray can also be applied to stiff, sore and tight cramping muscles.
7. Essential Oils.
Lavender, chamomile, jasmine, bergamot, valerian and sandalwood to name a few. Valerian may not be a favourite smell, but it can be very effective for calming anxiety also. The oils can be applied on to a tissue near the bed, infused in to a bath or diffused into the room in the evening to create the perfect sleepy environment.
Massage and Aromatherapy can really help relax the mind,
As can making simple changes to your bed time routine
8. Organisation.
If you feel like your mind is unstoppable, racing from thought to though, try writing a to do list before you go to bed. This can be for the next day or the next 7 days. Research shows that writing ideas, fears, emotions, jobs etc down on paper helps to clear some thoughts from the mind and assist the sleeping process. Feeling more organised can make you more relaxed about the following day.
9. Reading.
Bathing tends to be more relaxing that an invigorating shower. Combining essential oil, bath oil or Magnesium salts in the water and reading a book can certainly reduce your stress levels and induce sleep. Reading a physical book over a kindle edition is, of course a better option. Reading is a meditative practice as your mind is focused on the story in hand, its also a welcome distraction from the daily stresses.
10. Acupressure
Acupuncture meridian points or indeed any trigger point, can be massaged with a tool or thumb to create a similar action to needling. When we massage a point, the aim is to do it mindfully, to clear the thoughts, to get comfortable and massage for a few minutes on each point. This shouldn’t feel stressful or strict. I find it helps also to run through positive affirmations after you have given yourself the acupressure, reminding yourself that you are enough, that you are doing the best that you can and that you deserve to have a good night sleep.
The video attached above, runs through three main anxiety reducing and sleep inducing acupuncture points. all of which are fine to be used during pregnancy.
Acupuncture and Chinese Herbal Medicine appointments are available in Highgate and Marylebone london.
