Sleep is one of the cornerstones of our physical and mental wellbeing and is key to our happiness and ability to cope with life. There are numerous benefits to getting sufficient good quality sleep, some that we may recognise immediately and others that are less well known.
- Sleep is essential for consolidating memories, problem solving and decision making – so it’s essential for children to get enough sleep to help them through their education, and for adults in terms of everyday life.
- When we get sufficient sleep, we are more able to regulate our emotions and less vulnerable to stress, anxiety and depression – have you ever noticed how everything seems better after a good night’s sleep? This is because we process events from the day when we sleep and can move them from one part of the brain to another, releasing the emotions from events.
- Good quality sleep can enhance our creativity and ability to solve problems.
- When we sleep our bodies repair tissues, build muscle and strengthen our immune system.
- Sleep helps us to regulate different hormones which are vital to various bodily functions.
- Sleep allows our bodies to recharge and restore energy levels.
- Lack of sleep can disrupt hormones related to appetite and metabolism and lead to weight gain.
So how on earth do we get enough good quality sleep, particularly when we are stressed, in menopause or have other conditions that impact on the quantity and quality of sleep we get?
Our environment plays an important role in helping us sleep – darkness is helpful for most people and I always have blackout curtains in my room (I cannot bear sleep masks, but if you can then go for it!); quiet, white noise or soothing music/youtube meditations can help – as a student I always fell sleep listening to Pink Floyd, but that was my era … just experiment with different sound backgrounds to find what works for you; temperature – raising your core temperature with a hot bath or shower and then going to sleep in a cooler room helps to promote better sleep, but with winter coming I know I’ll be getting the hot water bottles out!; invest in comfortable bedding, it really does make a difference!
Routines have also proven to be helpful, and again it’s about finding what works for you. Essentially, this involves giving your body cues that it’s time to fall asleep. It has been suggested that watching the sun go down helps your body to transition into sleep (not sure we often see the sunset in this part of the UK, but it’s a nice idea). Keeping a regular bedtime and waking up time can help, even at weekends and on holiday – we are after all creatures of habit … just think how quickly we become institutionalised if we have to take our lunch break at a certain time! Although the idea of a siesta sounds nice and can be really tempting if we haven’t slept well, try to avoid napping in order to get your body used to going to sleep when you go to bed. Limiting your exposure to blue light sources from electronic devices or getting blue light cancelling glasses can help because blue light mimics daylight and thus signals to your brain that it is time to be awake (I once had a boyfriend who had light switches that emitted blue light and under furniture motion sensor blue lights in the bedroom …. I hated staying over because I could never sleep properly!). Engaging in calming activities in the evening can help, such as reading, having a warm bath, meditating or practising relaxation techniques can help.
Diet (even drinks) and exercise play a part in helping us to sleep properly. Limit caffeine and alcohol intake and heavy meals in the hours before bed, and don’t engaging in energetic exercise too close to bedtime. Try and ensure a healthy, balanced diet throughout the day, engage in sufficient exercise, and try out relaxation exercises, deep breathing, meditation, etc.
I totally remember the abject misery of suddenly changing from someone who could sleep for a good 8 hours solid to someone who woke up at 3am EVERY SODDING DAY. The frustration I felt with well-meaning folk who’d advise me on lifestyle changes that they thought would help is indescribable. Sleep deprivation is no joke, and can turn you into someone you don’t even recognise. My issue was hormone fluctuations thanks to the menopause, and I’d wake up in a state of huge anxiety, wide eyed until half an hour before my alarm was due to go off! The lifestyle stuff I had nailed anyway, but a slow journey of discovery has led me to try various supplements until I’ve found what works for me, combined with hypnotherapy, and at last I can sleep. Unless I have a night out, overdo the alcohol and ignore my bedtime routine. It happens, but at least I know how to get myself back on track again.
I have a background in complementary therapies, so always prefer to try natural remedies first, and many people try supplements to good effect if they are really struggling. However, if none of the above works and you’re at the end of your tether, go see your GP. Lack of sleep is a serious issue, and you do not have to put up with it.
What have you tried to help to improve your sleep? Have you got any further suggestions that have proved helpful? Would you be interested in trying hypnotherapy?