Sleep Advice – How You Can Get A Good Night’s Sleep!

Sleep is our body’s chance to repair itself physically and emotionally. It’s the most recuperative part of any 24 hour period for any mammal. It’s when the body is at its most efficient for fighting off infection and when tissue damage is repaired. During REM (Rapid Eye Movement) sleep stage, about a quarter of the time we are asleep, the brain is highly active – it is the period when we have most of our dreams.

How to get a good nights sleep

Sleep is really important for brain development. Without sleep we feel grumpy and groggy and are more likely to be forgetful and irritable. After just one night without sleep, it becomes more difficult to concentrate and our attention span shortens dramatically. Sleep loss may also increase the risk of obesity because chemicals and hormones that play a key role in controlling appetite and weight gain are released during sleep.

Quality of sleep is more important that quantity but the average amount per night is just under 8 hours. If you are having trouble getting to sleep at night, I recommend a very simple technique called 7-11 breathing. It’s easiest to practice lying down on your back. Relax your shoulders. Place your hand on your belly and breathe in through your nose for the count of 7. As you breathe in inflate your lungs right to the bottom so that your belly sticks out. Then exhale through your nose for the count of 11 as your belly goes in again.

If you are practising this standing up then your shoulders should remain relaxed (don’t heave them up and down). Repeat this until you feel relaxed. By breathing out for longer than you are breathing in you are mimicking what your body does when it gets ready to sleep. This causes stimulation of the part of your nervous system responsible for relaxation. This is basic biology and if you breathe in this way then your body will have no choice but to relax. This technique reduces emotional arousal so it’s great in other situations when you need to calm down or avoid getting angry or panicky.

If you can’t sleep due to pain then try seeing your local chiropractor. My patients almost always report a better night’s sleep once their pain has been relieved after a few treatments. Do try to avoid the temptation of sleeping pills – they can be addictive and are not the answer. You can find a lot of very good advice on the internet, particularly the BBC website, but if you are worried about conditions such as sleep apnoea (when you stop breathing during sleep) see your GP.

Sleep Advice – how to get a good night’s sleep

  • Exercise in the morning but not in the evenings.
  • A night cap is fine but more than one alcoholic drink will keep you awake and visit- ing the loo.
  • Avoid drinks containing caffeine.
  • If you want to eat close to bedtime, choose carbohydrates that will make you sleepy such as bread or cereal.
  • Create a regular sleeping and waking schedule and stick to it even at weekends.
  • The best sleeping position is on your back, avoid sleeping on your tummy.
  • Invest in a mattress that properly supports you. There should be no gaps between your body and your mattress.
  • Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum.
  • Your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
  • Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. Choose firmer foam and materials that press back and support the head.

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