5 tips for better sleep may sound too good to be true – after all, we all know how important sleep is and also, for some of us, just how elusive it can sometimes be. I see a lot of people in my practice who have issues with sleep. They may not be seeing me specifically for insomnia but often poor sleep underpins some of their issues. Sleep is when the body does its repair work. It’s also when our brain gets a chance to process what’s happening in our lives. So sleep is vital for both our mental and physical wellbeing. It’s also thought by some to be important on a spiritual level as well. Many believe that as we drift away from our waking lives, the soul begins to rejuvenate too, unencumbered by the body and mind. So sleep is important for the mind, body and soul.
The role that stress plays in our inability to sleep well
Stress is probably the main underlying cause of insomnia that I see in my clients. Stress caused by grief, relationships, work, environment and trauma can all play a major part in our inability to sleep well. In addition, we live in a very over-stimulated world which exacerbates our stress levels and leaves us often feeling ‘tired but wired’.
So here, based on my experience of working with people who struggle with sleep, are my top 5 tips.
1. Be mindful of day time activity
What you do (or don’t do) during the day and evening can directly affect how you sleep. Fresh air and exercise are known to benefit our ability to sleep so factor these into your day EVERY day. If you like to meditate or do yoga then both will also help by lowering the cortisol levels that can inhibit sleep. Get into a regular night time routine. Try to reduce blue light in the evening, through limiting screen use which can disrupt sleep. Studies show that lights out between 10pm and 11pm leads to the most restorative sleep and is better for both physical and mental health.
2. What you eat and drink can affect your sleep
A diet low in refined carbohydrates but high in protein, vegetables and complex carbs can help. So can avoiding eating late in the evening. In fact, ideally, it’s best not to eat after around 7pm because if the body is still digesting your evening meal when you go to bed, this can affect your ability to sleep. And, of course it’s well known that caffeine after lunchtime can disrupt sleep for many. And, crucially, many of my clients report sleeping better on nights when they don’t drink alcohol so this is certainly worth bearing in mind too.
3. Supplements, probiotics and herbal remedies for sleep
There are many great supplements and herbal complexes that can help with sleep. As a practitioner, my experience has been that different things work for different people, depending on their individual set of circumstances – there is no one size fits all when it comes to sleep remedies so it’s always best to consult a registered nutritional therapist like myself. Nutrients and herbs that help regulate the nervous system may be helpful and probiotics too can be of benefit – certain strains of bacteria have been shown in studies to help with sleep.
4. Breathing techniques
If you persevere with the following technique, it may be the best tip of all for both getting to sleep and also if you wake during the night. When we’re stressed, our sympathetic nervous system – responsible for the fight-or-flight response – becomes overactive, inhibiting sleep and leading to a faster heart and rapid and shallow breathing. The 4-7-8 breathing practice can help activate your parasympathetic nervous system, responsible for resting and digesting, putting the body in a state more conducive to restful sleep.
- Close your mouth and inhale through your nose to a count of four.
- Hold your breath for a count of seven.
- Exhale through your mouth, making a whoosh sound for a count of eight.
- Repeat the process three more times for a total of four breath cycles.
Counting backwards
This technique can also be highly effective if you persist with it (and it’s my personal favourite). It involves counting back slowly from 100. If you get to zero, then you start again. The rhythm and repetition of counting backwards helps to put you in a sleepy state, as well as giving you a focus away from any anxious thoughts. If the mind tries to “think”, just return back to 100 and start again. It’s really quite boring, which in itself can help you nod off! A variation of this is to count back from 100 in 3’s.
Aside from these 5 tips for better sleep, there are, of course, plenty of Apps available, such as Calm and Headspace. You could also try simple affirmations like: “I am so sleepy” “I can’t stay awake” “I’m going to sleep really well tonight”. In my professional and personal experience it’s usually a combination of these tips that proves to be the most effective. I also recommend looking more deeply at the underlying factors that may be preventing you from sleeping well.
If you’d like to know more about improving your sleep, stress levels and energy – including advice on supplements and dietary measures that might help – please get in touch: vanessa@wellbeingandnutrition.co.uk or click here for the type of consultations I offer.