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Sleep Hygiene

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Can’t Sleep

I have clients that come for a variety of reasons, one issue is trouble sleeping.

Sleep is one of our basic needs for survival like food and water, so when we don’t feel we are getting the sleep we need, it can play havoc with our physical, emotional and mental well-being. Not being able to fall asleep or disrupted sleep can occur for a variety of different reasons, some of which include, hormonal imbalances, medical conditions, sleep disorders, pain, stress/anxiety and sleep hygiene.

If you are one of the 90% of people who will experience sleep problems at some stage in your life, which isn’t attached to an underlying medical condition, here are some simple sleep hygiene methods you could try before seeking professional help.

Things to AVOID:

  • limit caffeine consumption in the afternoons and evenings, this also includes; chocolate, colas, and chocolate drinks.
  • consuming alcohol and smoking at least 4 hours prior to going to bed.
  • eating heavily in the evening or just before going to bed, especially sugars and sweets which act as a stimulants.
  • using devices that emit blue-wavelength light, such as Ipads/tablets, e-readers, laptops, mobile phones, LED monitors    and TVs  at least an hour before going to bed. Studies show that these suppress melatonin which is your sleep inducing hormone and increase your cortisol which improves alertness.
  • afternoon naps, as this effects your natural circadian rhythms.
  • strenuous exercise just before going to bed.
  • adrenaline (i.e. scary) inducing television/ movie programs and video games just before going to bed.
  • If you can’t fall asleep or wake up and can’t get back to sleep after 20 minutes, get up and do something boring i.e. read a boring book, sit in a chair in dark room until you feel sleepy and try again. This trains your brain to associate your bed with sleep.

Things to IMPLEMENT:

  • a calming bedtime ritual i.e. warm bath, reading a book or e- reader using a low voltage lamp, listening to music,etc.
  • relaxing techniques i.e. deep breathing, mediation.
  • try to go to bed and get up the same time each day which will retrain your circadian rhythms.
  • healthy food, water and exercise.
  • calming herbal teas such as camomile.
  • try using an eye mask if there is light in your room coming from the door, window or devices.

These are just a few suggestions but of course if problems persist always seek medical advice.

I can also help with balancing underlying emotional, stress.

Photo created by Nensuria – Freepik.com

Importance of drinking water

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The simple addition of drinking an adequate amount of water can make a big difference to your life, your health, your weight and your wallet.

It appears that we are made up of 60- 75 % water, 2/3 of our body weight. Our cells require water to carry out every function in our body, including metabolism, thinking, digestion, breathing, movement, body growth and repair and general homeostasis.

Apart form keeping us alive. The benefits of adequate hydration include:

  • Keeping you young. Drinking plenty of water is great for the skin. Dehydration can cause skin to become dry and to loose its elasticity.
  • Boosts metabolism and helps weight loss, as it prevents fluid retention, helps the body burn stored fat and suppresses your appetite.
  • Boosts brainpower, helping you to think and remember.  Brain tissue is 85% water and is needed to allow the neurons (brain cells) to relay messages to and from each other and connect to other nerve cells throughout the body. With dehydration the level of energy generated by the brain is decreased (apparently by 30%).
  • Healthy joints. Water lubricates the joints for movement,  helping them glide freely. When dehydrated the rate of abrasive damage to the cartilage is increased resulting in joint deterioration and increased pain.
  • Prevents some headaches. The Cerebro spinal fluid that surrounds the brain is made mostly of water (99%). This is needed to take toxins and waste away from the brain. Also when dehydrated the blood vessels in the brain constrict.
  • Helps to keep you awake and alert. Dehydration is the most common cause of daytime fatigue.
    Aids digestion. A glass of water with your meal helps to make it easier to digest and absorb the food, especially if it is dry.
  • Helps to keep your kidneys healthy. The kidneys remove acidic wastes in our body which must be dissolved in water, if these wastes aren’t effectively removed, kidney damage can result

How Much to Drink

There  appears to be conflicting views on how much water you need to drink, but a general guide is about 8 to 10 glasses throughout the day (1,500mls – 2,000mls). Or urine that is clear to slightly yellow with no smell. More water is needed if you are overweight, when it is hot, when you have been exercising, under stress, illness, pregnant, breastfeeding or taking supplements. If you are not accustomed to drinking  that amount of water you can expect frequent urination until the Bladder learns to expand.

However, sometimes achieving a state of adequate hydration requires more than just drinking plenty of water. The body may still have difficulty absorbing and metabolising the water  to do all the jobs that it needs to do. In my role as a Kinesiologist, I am able to balance the body to be better able to achieve and maintain hydration to facilitate homeostasis.

What is going to be your next beverage of choice?

 

 

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