What is keeping you up at night?

What is keeping you up at night?

What time are you reading this?

According to the Sleep Health Foundation around 1 in 3 people have at least mild insomnia.

Although there is a lot of advice out there about how to improve the time it takes to get to sleep, or to avoid waking up during the night, many poor sleepers have developed poor sleep habits.

Many of those who experience long-term sleep problems are looking for an answer that does not involve sleeping pills, but that also does not involve counting sheep!

Gaining a better sleep pattern is an aim for many of the people that come to the Centre for Integral Health so we have pulled together advice and actions, some of which you may not have tried before…..

No tech or TV at least one hour before sleep

This is quite a popular piece of advice but is often unaccompanied by further advice on what you should be doing instead!

Turn down lights

Use low level lighting, or candles, during the evening - bright light can interfere with our body clocks at a time when our bodies should be getting ready for sleep.

No work or stimulating reading at least an hour before bed

Working or reading horror, thriller or adventure books just before turning out the light provides your brain with stimulation that can affect dream states and make you restless.

Massaging your feet

Massage in itself eases muscle tension and encourages the nervous system to switch into its healing and relaxation state, but a lot of tension is held in the feet (think how hard they work all day) so relieving that tension can help promote sleep.

Meditation or guided relaxation before bed

Meditation is about gaining a mentally clear and emotionally calm and stable state and this can significantly enhance your night time relaxation, helping you sleep better and deeper, without waking up in the middle of the night.

Don't eat after 7pm and try to make evening meals the lightest of the day

Eating starts a process for your body that it then has to run with, keeping it alert - which it should not be when you are trying to get to sleep. Research says that we should not eat within two hours of when we are getting into bed because it can not only affect sleep but also affect general health.

No caffeine after 3pm!

Ideally, 3pm should be the cut off time but that is not always feasible, but we would say definitely no later than 5pm - it is best to have any caffeine in the morning only.

Herbal teas

Many herbal teas reduce stress and anxiety - both of which help with sleep, and teas such as chamomile are commonly regarded as a sleep inducer in themselves. We would also recommend lemon balm (melissa), peppermint and fennel for the evening.

Avoid strong stimulatory exercise in the evenings

Any exercise that stimulates your body will not promote an easy route to sleep but that doesn’t mean you cannot exercise - some gentle yin or restorative yoga or Qigong in the last hour before bed can promote a good night’s sleep.


 

And if you are really struggling please do not suffer alone, get in touch with us as there may be more we can do to help.

Back to blog posts

Archive


About the Centre


The Centre for Integral Health was started in 2013 by director Ben Calder after studying Integral theory since 2011 and over 10 years of professional practice of kinesiology and Bowen fascia Release Technique, coupled with the desire to explore the application of the Integral Model in relation to health.

read more