Tips for better sleep
Gáire maith agus codladh fada, an dá leigheas is fearr i leabhar an dochtúra.
A good laugh and a long sleep, the two best cures in the doctor's book.
- Irish proverb
Given everything that’s happening in the world today, it’s no surprise that a lot of us aren’t sleeping very well.
So much so, that I’m noticing many people around me beginning to see this as being almost normal.
Back in 2016, a report by the Adelaide Institute for Sleep Health of Adelaide University found that inadequate sleep affected 33-45% of Australian adults, across all age groups. And that was before the pandemic, and the most recent IPCC report , and the associated rise in anxiety.
It’s no wonder we end up resigning ourselves to poor sleep when there’s so much about our modern lifestyle that makes good sleep difficult, like smart phones, long work hours, lack of natural lighting in workplaces etc. - let alone the stresses. It takes a conscious effort to create routines and habits that help re-establish good sleeping patterns, and that’s even harder when we’re tired. However, it’s worth trying all we can. The impacts of inadequate sleep can include poor memory, trouble concentrating, heart disease, increased blood pressure, metabolism dysfunction, hormonal imbalance, weakened immune system and increased inflammation, so anything that helps us sleep better is going to help us to stay healthy.
I’ve never been a naturally good sleeper myself so I’ve had to use a lot of tricks to make sure I get enough good quality sleep.
Below are some tips that have been helpful for me. Many have long been recommended by the wisdom of Ayurveda, and are now also backed up by research. What you do during the day and in the evening counts more than what you try while you’re lying in bed trying to sleep.
During the day:
Get some bright natural light and fresh air first thing in the morning to help keep your inner clock on track.
Get some physical exercise during your day. Preferably in the first half of the day, if not first thing.
Anything that is psychologically or emotionally important to you that gets pushed aside during the day will surface at night. You can cultivate awareness and attend to those things with a 10 min daily meditation, just sitting and watching your breath, and noticing our thoughts without following them or reacting to them. If a response to those thoughts, or some problem solving is needed, form a plan and then reassure yourself you’ve done what you can for now. Meditation also allows you to practice the skill of keeping your mind in the present instead of the past or future, which is very useful if you wake up at night.
Avoid caffeine after midday.
Yoga nidra deep relaxation trains the mind and body to relax and move more easily into the deeper states of sleep, (even though we practice it while awake) so that with regular practice, you’ll sleep better. A 20 minute yoga nidra practice 3 times a week is a great investment in your well-being.
In the evening:
Eat a light dinner before 6:30pm. (If you need a snack after that, try a handful of toasted almonds which contain melatonin & magnesium and pumpkin seeds which contain tryptophan & magnesium). This one’s hard with modern lifestyles, but the earlier & lighter you eat before bed the better.
From sunset, light your home with spot lamps for a softer, warmer light rather than bright or white overhead lights.
Throughout your evening, notice the length of your inhalations compared to your exhalations. Can you find an easy way of letting your exhalations become longer? Can you allow a natural pause at the ends of your exhalations, and let that pause lengthen?
Avoid alcohol. It can fool you into thinking you're more relaxed but it's actually a stimulant, reducing overall sleep quality and making it more likely you'll wake up during the night. Even if you sleep, your sleep will not restore your body and nervous system in the way it should.
Try almond milk with honey and a sprinkle of nutmeg in the evening. Almond milk contains tryptophan and magnesium which can help promote sleep. The almond milk, nutmeg and honey help your brain release melatonin, the hormone that your body uses to restore itself during sleep. Nutmeg also contains trimyristin which helps to induce sleep and relax your muscles and nerves. If you’re not into milky drinks, there are herbal teas which gently encourage sleep, such as this tea by Love Tea.
Switch off your phone screens, computer screens and iPad screens after sunset or as early as you can - definitely from 10pm. Even avoiding bright light in the bathroom when brushing your teeth will help.
Viparita Karani, or Legs-Up Pose is a great bedtime pose to encourage relaxation.
If your mind is full, try a “brain dump” before bed - write a 3 or 4 page stream of consciousness, without stopping, to get everything out of your head and onto the paper. Add a “To Do” list on the side if necessary so that you know the things you need to remember are on the paper, and they don’t have to be on your mind. Have a notepad and pen beside the bed so that anything that pops up mentally can go on the notepad for dealing with another time.
Have a bedtime ritual that is always the same. This might involve a relaxing piece of music, massaging your feet with warm oil, a warm shower or bath, a gratitude diary...include something you find relaxing. (A short restorative, restful Yoga practice is perfect!)
Before you go to bed, take a few minutes to be quiet and notice any leftover feelings and emotions you can let go of. I like to use 3 long exhalations: 1 is to let go of leftover physical tension, 2 is to let go of leftover thoughts, and 3 is to let go of leftover emotions. Write them down if it helps. Then find a few things to be grateful for, no matter how simple, and let the day go. This can become another useful little ritual, signalling to your system that it’s time for rest.
In Bed:
Be in bed with the aim of going to sleep before 10pm. After 10pm, according to Ayurveda we move into the Pitta quality time of night - this is when you get your “second wind” of energy and are much less likely to be able to go to sleep.
Go to bed in a cool room, using warm coverings in the bed, rather than heating the room.
Make sure your bedroom is dark (no electronic lights or moonlight) as well as quiet.
Close your eyes and drop the gaze of your eyes behind your closed eyelids. When your eyes wander from left to right and upwards, you're more likely to find your mind worrying about the past or the future.
If you wake up in the night and find it hard to get back to sleep, try this short meditation:
Sit up comfortably with your back supported
Notice each and every part of your body, part by part, noting any physical tension and letting go. Start at the head and face and move slowly down towards your feet. Include small areas like the jaw and the hands as well as the larger areas of back and neck etc.
Then notice your breathing, allowing it to become slower. Particularly follow each exhalation, letting the exhalation lengthen even more.
Let thoughts and distractions move freely through your mind, without trying to push them away or suppress them. Just let them be, as you focus on letting go of any physical tension that arises, and noticing your long exhalations.
When you feel sleepy, lie down with your eyes closed, gaze relaxed downward, and continue to watch your exhalations and soften your body.
