Are you one of those people who are insanely jealous of the deep sleepers that don't even hear a thunder storm during the night? Or waking at 4.15am every morning? Or maybe you just have a little one relying on you for a cuddle or feed during the night? You are not alone! And your lack of sleep can significantly affect your health and well being.
The Sleep Health Foundation has found that more than 1.5 million Australian adults suffer from sleep disorders. If you are one of these you will know that a lack of sleep can have a major impact on your mood, concentration, memory and quality of life!
Here are some ways you can try and get a good night's sleep:
Exercise. Disciplines like Pilates that get your body moving, strengthens your muscles and increases your endorphins the happy hormones. Exercise can also help reduce your stress.
Stretching and relaxation. Having a wind down routine prior to bedtime can help get you relaxed for sleep. This may include focusing on your breathing or setting aside time for meditation.
Write down what is on your mind before you start your wind down routine so you can forget about that email you forgot to send or the phone call you need to return.
Switch off your electronics 1 hour before bed time. These days it's so easy to get caught up in work and social media at all hours of the day. Unfortunately this stimulates our mind and the light exposure reduces the levels of melatonin in your body which is the major hormone that controls your sleep and awake time. This can create a level of sleeplessness during the night.
Avoid heavy meals too close to bed time. Try to have your meal a few hours before bedtime.
Decrease the clutter in your bedroom and keep it clean and dark.
If you are having pain through the night especially in your neck or back, check the height of your pillow and try to keep your spine straight when sleeping. If this is significantly worrying you please go and see your Physiotherapist.
While you sleep your body goes through a cleansing process like a detox, rejuvenating your brain cells. This is especially important if you are in pain or going through prolonged stress. If you want to read more have a look at this article:
http://blog.naturaltherapyforall.com/2013/10/21/brain-undergoes-cleaning-process-whilst-asleep-study-finds/
Sleep Well.
