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Our Spring theme is set yourself up for SLEEP success!

Author: Published on: Published in: TL Blog

Our Spring theme is set yourself up for SLEEP success!
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Do you feel that spring in your step?

Or are you feeling – sleepy, fatigued, irritable and finding it hard to concentrate or remember things?

If so, then maybe you didn’t sleep so sombrely over the the winter months of hibernation as you hoped.
▪ Do you have difficulty falling asleep at night?
▪ Are you waking up in the middle of the night and then having difficulty falling back to sleep?
▪ Are you waking up too early in the morning?
▪ Are you feeling tired when you wake up?

If you have one or more of the following symptoms, you maybe suffering from a sleep disorder called insomnia.

Your body and brain needs sleep so they can repair themselves. So without enough sleep, your brain and body systems won’t function normally. It can dramatically lower your quality of life and cause a number of health issues from weight gain, high blood pressure, diabetes, heart disease to a weakened immune system, just to name a few.

The main causes of insomnia are stress, anxiety and depression.

Acute insomnia, which is short-term, is often caused by stress with some sleepless nights and you may only need improvements in your sleep habits. But only if it goes away on its own within a few nights.

Chronic insomnia, which is long-term, and more serious is caused by anxiety, panic attacks, depression and PTSD – Post Tramatic Stress Disorder.

If you suspect that you have insomnia and it’s interfering with your daily life, get a medical diagnosis from your doctor.

To set yourself up for SLEEP success, it starts with good sleep habits, called sleep hygiene. It can help you get the much needed sleep you need.

7 SLEEP TIPS TO HELP YOU GET YOUR Zzzz:
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1- CREATE A REGULAR NIGHTLY RELAXATION ROUTINE:
Following a regular routine to relax before bed prepares your body and brain for sleep. Read a book, listen to music, meditate, do some light stretching, take a hot Epsom salt bath or shower and add your favourite essential oils for an extra calming effect. (See Spring Recipes below for blends)

2- CREATE YOUR SLEEP SANCTUARY:
Make your bedroom cozy and comfortable. It should be dark, quiet, and cool. If light is a problem, use a sleep mask or black out blinds. To cover up sounds, try earplugs, a fan, or a white noise machine. Don’t use your bed for anything other than sleep and snuggling.

3- CREATE A SLEEP SCHEDULE:
Go to bed and wake up at the same time every day to take control of your circadian rhythm – your brain’s natural sleep-wake schedule, it’s like our internal clock. You can figure out the best bedtime for your schedule based on when you have to wake up in the morning. Consistency is the key and try to aim for 7-9 hours every night.
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4- TO SLEEP TIGHT REMOVE THE BLUE LIGHT:
Don’t use cellphones, computers or watch TV before bed. Their blue light is particularly bad and can make it harder to fall asleep. Shut down bright screens 2 hours before bedtime to get your body ready for sleep. Set your cellphone to a night mode screen or wear blue blocking glasses that feature tinted lenses with anti-glare protection and help to limit your exposure to blue light.

5- MAKE A WORRY LESS LIST:
If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night. Keep a pen and note pad close by if you wake up worrying. Write it down to remove it from your mind.

6- BUSY MIND, FOCUS ON YOUR BREATH:
If your monkey mind is swinging out of control, try this 5-2-7 breathing exercise;
– Inhale – count to 5
– Hold breath – count to 2
– Exhale – count to 7
– Repeat.
To add more focus, place one hand on your abdomen and the other on your chest. Be mindful feeling every breath going in and out. If your mind wanders, acknowledge the thought, let it pass, and re-focus on your counting, breath and body.

7- WHOLE BODY HEALING:
In our modern world, stress is a factor in the development of most illnesses and diseases. Stress weakens the immune system, making the body more susceptible to illness. Holistic therapies like Massage Therapy, Acupuncture and Manual Osteopath can help. These treatments focus on healing your body as a whole and help bring back balance by correcting the negative factors involved in the disease process: such as congestion, inflammation and tension.

Sleep effects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life. There is no hidden secret to a successful night’s sleep, but rather a combination of healthy habits that are the right fit for your lifestyle. We ultimately need to relax and reduce our stress. So take it easy and spoil yourself every night by making sleep a top health priority. It’s one of the most important things you can do for YOU.

Learn more about Massage Therapy and Megan Evans RMT, CRHP!

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