It’s well known that sleep is key. Key to feeling energised, recovering from the day, and healing. Unfortunately though, getting a solid, restful sleep at night is something many people struggle with, and ironically the more we try to get to sleep, the harder it can be.
Insomnia is the technical term for prolonged sleep disturbances – and can be that it’s hard to fall asleep for a start, or waking during the night.
Like all health concerns, there are a variety of possible causes of insomnia, and rather than just taking sleep aids, it is important to identify and treat the cause(s).
Mentally, having a stressed, overstimulated or overthinking mind is very likely to either keep you awake, wake you in the night or have you lying there for hours processing the to-do list or replaying situations. Our subconscious mind is always ticking away in the background, even when we are sleeping which is why during stressful times, sleep can often be disturbed.
Physically some common causes of insomnia include: (there may be others)
· Blood sugar imbalances
· Alcohol
· Hormonal imbalances
· Menopause
· Cardiac issues
· Sleep apnoea
· Stress
Some interesting physiology: Our bodies like to keep things on an even keel – a process called homeostasis. For example, we get too hot, so we sweat. We need our blood sugar levels to be within certain limits, and if our levels drop in the night, our body will arouse us. Common causes of this include drinking alcohol and eating sugary foods in the evening, so blood sugars drop during the night which causes night waking.
Here are some tips for supporting a restful, rejuvenating nights’ sleep:
· Avoiding alcohol and evening snacking, as well as eating a diet rich in protein and quality fats so that our blood sugar levels remain more constant.
· Stress management: counselling, practicing life balance, Yoga, exercise, breathing practices, journaling. There are some herbs that can also downregulate the stress response well, such as Withania (AKA Ashwaganda).
· Keeping a pen and paper next to the bed to download any repeating thoughts.
· Box breathing: Count to 4 as you breathe into the belly, hold for 4, exhale for 4, and hold for 4. Adjust the length of your count as necessary so that it is comfortable. This will calm the nervous system and focus the mind. As the mind wanders away, catch it and start again with patience.
· Avoid devices in the evening, instead adopt a restful routine with low light (to produce melatonin), low noise, no work and something enjoyable like reading or a bath.
· Avoid trying to sleep and watching the clock. If you are still, breathing and relaxed, you are recharging. Just enjoy the rest.
· Avoid fluids after dinner as needing to pee may wake you.
· Seek help if required for hormonal and cardiac concerns.
· If you think you might have sleep apnoea (stopping breathing during sleep which will cause you to wake at least slightly), speak to your GP.
· Magnesium is a safe nutrient to try as a natural relaxant. Dosage depends on your situation, magnesium Citrate is one of the best forms, avoid Magnesium Aspartate.
· Some herbs may help but should always be checked by a professional if you are on any medication as some herbs and medications are not safe to take together. Some herbs include chamomile, lavender, ziziphus, valerian, hops. Many of these can help with hormonal stuff too.
In a nutshell, if you are struggling with sleep, there is hope. Getting a good nights sleep is so vital for our mental, physical and emotional health, and there is lots that can be done to support this.