This article appeared in the March 2024 edition of Newcastle Living Magazine by Best Version Media, as well as in several additional publications across the nation.
If you have trouble sleeping, you’re not alone. 50 to 70 million Americans have trouble sleeping, only clocking an average of 6 1/2 hours of sleep, falling well short of the rest we need to refresh our minds and protect our bodies from the challenges of aging.
Poor sleep is not just a groggy feeling, it can be the source of diseases like heart disease, anxiety, depression, hypertension, obesity, diabetes, and the list goes on.
Quality sleep is critical to reset your brain and body to foster health. It’s the time when your brain gets pressure washed, your organs regenerate, and your hormones get rebalanced. Sleep is your life support system, but there's more to a good night's sleep than just lying in bed for 8 hours and hoping for the best.
3 Dos and Don’ts When You’re Struggling to Sleep
We all struggle to sleep from time to time, but many don’t know what to do when temporary insomnia strikes. The following list are the top 3 dos and don’ts from the top sleep experts around the world.
Dos:
o Get out of bed: Your brain is an incredibly associative machine. If you can't fall asleep within 30 minutes, go to a different room to do something else. Only return to bed when you’re sleepy – and there’s no time limit. This will gradually break your brain’s association of being wakeful in bed.
o Guided meditation: If you like background noise, turn off your podcast about serial killers and turn on something soothing like a meditation, sleep stories, or Yoga Nidra. They’re available on most meditation apps or free on some streaming apps. This takes your mind off itself, giving you a calm place to relax, freeing your mind to wander into sleep.
o Engage in calm activities: Consider reading or writing in a journal, especially if your mind is racing or if you’re busy recapping the previous day or planning for the next. Writing thoughts down can get them out of your mind where they can ruminate and on to the page to be addressed later.
Don'ts:
o Count sheep: Ironically, counting sheep has been shown to keep people awake longer. Instead, invoke a memory of a time you were outside, like on a walk with your dog or a friend. Conjure as much detail as you can. This technique has shown to help people fall asleep in half the time.
o Eat: Consuming food within 3 hours of bedtime, or overnight, raises your blood sugar and stress levels, diminishing your ability to get restful sleep.
o Use screens or bright lights: While the science is both conclusive and complex, screens and bright lights close to bedtime can stimulate your brain’s “awake” hormones and switch off your “sleepy” hormones. Opt for soft lamps in the evening.
While these recommendations are a good start, sleep can be complicated. There are some deep biological and neurological components at play. Your diet, exercise, and daily habits all contribute in significant ways.
If sleep is a challenge for you, working with a functional practitioner to address your health comprehensively can help uncover the reasons behind it, making your days more productive and your nights more restful.
Cara, owner of the Unscripted Clinic in Newcastle, WA, champions a holistic health care approach. She prioritizes identifying and addressing the root causes of health issues. Through personalized sessions, Cara empowers clients to reach and sustain their best health.
Schedule a free Discovery Call to find out more about working with Cara.
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