Sleep hacks to help you get more ZZZs
So many of us have trouble with sleep. Problems include: ‘trying’ to go to sleep; falling asleep; staying asleep; sleeping long enough; deeply enough, waking too early; snoring; sleep apnea, the list goes on. We have sleep consultants, sleep scientists, gadgets which block infra-red rays, ear plugs, eye masks, supplements, hypnotists and of course…strong medication if all else fails!
But if we take a moment to stop, analyse our sleeping habits and observe what really gets in the way of getting a decent night’s kip, we more often than not discover that the answer is our minds. Stress, anxiety, worry, anger and resentment can cloud our minds and trigger the sympathetic nervous system (the part that deals with fight or flight), which ensures we are flooded with adrenalin.
After a big shock, animals in the wild will go and literally shake the adrenalin from their bodies. Humans, often unable to properly process adrenal overload, keep the hormone trapped, circulating throughout the body, exhausting us, wearing us out and preventing us from functioning at an optimal level.
One of the four main indicators of sleep quality, other than length, restfulness and timing, is a person’s state of mind. Addressing this in time for bed can really help allow the body and mind to focus on something other than the repetitive, negative thoughts stimulating the adrenal glands, and in turn allow them to switch off and calm down.
So, having meditated upon the art of kipping we created a list of head hacks to help you get more zzzzs
1. Write it down!
When we just can’t drop off at night, our thoughts can really start to run away with endless repetitions of the same story. Get some paper and write it down. Scribble it, draw it, journal it and you may notice after a page or two, it wasn’t worth the endless, mental gymnastics keeping you up. Plus, you now see it more clearly than before which may help you solve whatever is on your mind! If it is private and you don’t want anyone reading it, destroy it after completing it.
2. Run through the events of the next day
The mind loves order and responds better when in control. Knowing what the state of play is going to be when you wake in (hopefully) 8 hours time - who you are going to see, what you need to remember in the morning and what time you need to finish breakfast in order to do such and such - will set your mind at rest by giving it a running start and being ahead of the game. Give it a try…
3. Appreciate the value of sleep
See it as less of a chore or a drag and appreciate the act of sleeping for what it is, a chance for the body to rest and recover and an opportunity to switch off from daily responsibilities. Sleeping can be a sumptuous experience when savoured, so celebrate and enjoy your bedroom and bed. Give yourself permission to let go and let sleep ‘come and find you’. It’s also during the night that most of the body’s healing mechanisms get on and repair our cells.
4. Develop a routine
Research has shown that irregular sleeping hours can lead to feelings of depression, mood swings and knock a few years off life expectancy. Develop a set of routines and rituals dedicated to the act of moving towards rest and sleep. Try to go to bed at a similar time each night and the brain’s activity waves will become accustomed to expecting sleep and wind down accordingly. Have a warming drink before bed…it goes without saying you should try and stay away from stimulants such as caffeine! Try Chamomile tea or Barley Cup.
Let us know if you have any success!
Amy Slevin is a yoga teacher at Yogaloft and a qualified osteopath. She is also a passionate sleeper.