I want to help you sleep better. Sleep is one of the cornerstones of our health and has become a real interest of mine. Sleep is not a luxury
I started to notice that a lot of the clients I was working with could not sleep or were having very poor quality sleep.
This sleep deprivation is quite common in perimenopausal and menopausal women, as well as many other people. So although I mostly work with women this is one of the areas that I frequently work with men.
So with curiosity and empathy as my guide, I delved into sleep with both my scientific and homeopathic hats on.
Sleep Some Facts – Hint there are no positives to a lack of sleep
Sleeping less than 5 hours per night can double your risk of heart disease, heart attack and stroke. There is also a relationship between lack of sleep and weight gain, insulin resistance diabetes and cancer (WHO).
There is also link to poor memory, reduced immunity (after one night), stress, gene distortion
Emotionally we are more impulsive, it affects our mood and mental health
I could go on but I think you get the picture
Tools to help you sleep better- What can you do
Holistic, Homeopathic and Natural remedies offer a great natural solution to sleep deprivation and help your body remember how to sleep better.
Other tools
- Meditation
- reduce screen time,
- turn off Wi-Fi,
- take your phone out of the bedroom,
- night time tea,
- magnesium supplement
Sleep Hygiene try these tips for a better nights sleep:
Dark
Your bedroom needs to be as dark as possible, remove any sources of light you can, I realised I had my LED alarm clock brightly shining into my face. If you can get blackout blinds and dark curtain and /or eye mask
Melatonin is a natural hormone made in the pineal gland in the body that activates when the sun goes down signalling the body to prepare for sleep
If we are on screens late at night or our room is not dark enough at night this interrupts the process and then melatonin is not released
Exercise
Exercise is essential but if you are having trouble sleeping try to limit high-intensity exercise in the evening
Light
Seek out natural daylight as close to noon as possible. This helps to establish a sleep cycle. If we can get even 30 minutes bright natural daylight exposure we gain around 80 % of the benefits, this anchors our sleep pattern and stabilises our circadian rhythm, makes it less fragile. It also increases melatonin released by about 50 % at night
Temperature –
Reduce temperature to 18 degrees Celsius
Anchor Sleep Pattern to a 7-day pattern
Requirements to sleep better:
- School-age children (6-13) 9-11 hours
- Adults (26-64) 7-9 hours.
Sleep – Your next Steps
What would better Sleep mean to you?
If you would like individualised support and would like to start your journey towards better sleep naturally, book in for a free chat using the link below or book in for a full consultation.