With the arrival of September comes the annual ‘Sleeptember’ awareness campaign run by The Sleep Charity, which considers how to get a good night’s sleep and why it’s critical to our health. Research has shown that a third of people sleep for only five to six hours a night, which is worryingly lower than the recommended seven to eight hours humans need. We allocate much of our time to making healthy lifestyle choices with nutrition and exercise, and the same care should be taken with our sleep.

Breathing Exercises

One of the great things about breathing exercises is that they are totally free, accessible and they actually work. They may require a little patience and perseverance, but once you get the hang of them and incorporate them into your bedtime routine, you will soon reap the rewards. Make sure to set aside time each night to practise and don’t be put off if you aren’t having instant success.

Research has shown that the relaxing nature of breathing exercises can calm the central nervous system and lead to a more restful and deeper sleep. The great thing is, you can’t do these exercises wrong – the very act of paying attention to your breath bridges a gap between your sympathetic (keeping your body alert) and parasympathetic (keeping your body relaxed) nervous systems. All you must do is find the breathing technique that works for you and use it consistently as part of your bedtime routine.

Sleeping Positions

According to research, most people find that sleeping on their side is the best position for a good night’s sleep. Side sleeping (also known as the ‘foetal position’) brings many benefits including brain health, distributing toxins throughout the brain so the body can eliminate them. It can help to keep your spine in alignment and is also a naturally comforting position to lie in.

Stress Levels

Stress and anxiety are well known to prevent sleep – the stress hormone cortisol negatively impacts your sleep cycle. You might put your insomnia down to ‘having a lot on your mind’ but it’s more than that – it’s a physical reaction. Stress can increase your heart rate and you might feel as though your mind is ‘racing’ making it impossible to sleep. It’s easier said than done but try to get what’s on your mind out of your mind before you go to bed. You could do this by journaling or calling a good friend and getting things off your chest.

According to science, holistic therapies such as acupuncture are extremely effective as a natural sleep remedy. Acupuncture calms the nervous system and regulates stress hormones creating a perfect sleeping environment within your body.

Small lifestyle updates can also make a difference. Make sure your bedroom is screen-free, dark and at a temperature that is comfortable for you. Establish a regular bedtime and set your alarm clock for the same time consistently, seven days a week, avoiding afternoon naps. You can also experiment with a bedtime routine, including a warm bath, soothing music and a good book to help you drift off into a deep and restful night’s sleep.

Exercise

All the evidence suggests that exercising daily can help improve sleep quality. There are varying opinions of exactly of how much this should be and there will never be a magic number that suits everyone. However, getting at least 30 minutes of moderate physical activity daily is a good starting place. Some people have reported that exercising too late in the day can interfere with how well they rest at night. With a little trial and error, you can find what works for you. Exercise also brings with it a multitude of other health benefits.

Eating Habits

There is no conclusive evidence on eating habits and sleep patterns because diets vary greatly for so many reasons. However, some research has shown that foods such as kiwi, cherries, milk, fatty fish, nuts, and rice can aid in relaxation and sleep. Skipping meals, snacking during the day and consuming caffeine, alcohol and heavy meals right before bedtime can be detrimental to our sleep.

Medication and Illness

Medication can stop you from falling asleep, cause frequent night-time wakening and unwanted early morning starts – none of which allow you to wake up feeling rested. If you find this happening, speak to your doctor about your options. It could be that the benefit of sleep outweighs any benefit that your medication is giving.
It can be hard to drift off when you are unwell. Cold and flu symptoms can impact your natural breathing rhythm. Try sleeping with your head raised and use some natural essential oils on your chest and pillow to ease congestion. Losing sleep for just one night can affect your overall mood and well-being, whereas a good night’s sleep can help your immune system, aid weight loss, and keep your mental health in check.

If you are struggling to sleep, the most important thing is not to worry – there are so many options out there to try, you just need to find what works for you. If you’ve reached the stage where you’re looking for a little help in getting your sleep habits back under control, then I would love to hear from you. Get in touch to arrange a consultation at my therapy suite in Harrogate.

Patti Hemmings Harrogate Acupuncturist & Well-being Therapist

46, Cheltenham Mount

(opposite Red House Originals art gallery)
Harrogate
HG1 1DL

mob: 07787 831275

pattichemmings@icloud.com