Sleep, the one thing as a mum that I can never get enough of! Whether the kids are waking me up during the night, I’m worried about something or I’m busy getting ready for the next day, some mornings I just want to stay in bed!
While one or two sleepless nights can cause irritability, decreased energy and maybe even increased caffeine intake through the day (occasionally guilty!), most people can adapt to short-term sleep deprivation. If chronic, inadequate sleep compromises many areas of your life including, work, relationships and may contribute to health conditions.
Insomnia is the persistent difficulty or inability to fall and/or stay asleep, which may be a symptom of an underlying health condition.
Normal sleep consists of two main states, rapid eye movement (REM), which is most often associated with dreaming and non-rapid eye movement (non REM) which is when your body bolsters your immune system, repairs and rebuilds our body. The stages of sleep are further broken down.
Stage 1: This is the lightest sleep stage when you drift in and out of sleep and can easily be woken up.
Stage 2: During this stage, your body prepares to go into deep sleep, your body temperature decreases, your heart rate slows and muscle activity decreases.
Stage 3 & 4: During these stages, it becomes more difficult to wake up as you have now entered the deep sleep phase where your brain waves slow down.
REM: In this stage, your breathing becomes more rapid, your heart rate speeds up, your eyes jerk rapidly and your brain becomes more active, processing your day.
These phases last for different durations throughout the night and at various ages. An infants sleep cycle differs from an adult.
What causes insomnia?
Poor sleeping habits or sleeping environment
Stress, anxiety or depression
Pain or discomfort especially in conditions such as arthritis
Overuse of stimulants such as caffeine
Endocrine problems such as Hyperthyroidism
Allergies and/or sinus
Gastrointestinal problems such as reflux
I suffer from insomnia, what can I do?
Find out if there is an underlying medical condition that is contributing to insomnia. You can also make modifications to your diet and lifestyle. These include:
Go to bed and wake up at the same time, including on weekends. This will help train your biological clock
Avoid napping during the day
Exercise regularly however not just before bed as this may lead to lack of sleep!
Have a comfortable bed and pillows
Make your bedroom a comfortable temperature
Block out distracting noises (sometimes difficult when you have children!)
Practice relaxation techniques such as meditation and mindfulness.
Reduce stress and avoid anxiety-provoking activities before bed such as an argument!
Take a hot bath with Epsom salts. Raising your body temperature will help induce sleep and the Epsom salts (which are magnesium sulphate) will help relax muscles and reduce tension
Avoid reading or watching stimulating shows before bed
Avoid caffeine 4-6 hours prior to bed. People particularly sensitive to caffeine may need to avoid for longer
Avoid alcohol, spicy foods and sugar 4-6 hours before bed
Avoid eating a heavy meal before bed. Ideally, leave a 3-hour gap between eating and bedtime.
Drink a herbal tea such as valerian root, lemon balm or passionflower to support relaxation and sleep
Eat a diet rich in magnesium, studies have found that magnesium can help promote a good nights sleep. Magnesium-rich foods include nuts, seeds, spinach, banana, dark chocolate, blackberries, raspberries and passionfruit.
If you're having trouble with your sleep and would like more guidance and support to help you getting a good nights sleep, feel free to contact me here as I'd be happy to have a face to face consultant with you if you're in Brisbane, or I also connect with people from around Australia and the world via Skype sessions too.
Pam helps women and men prioritise their health and wellbeing. As a naturopath, nutritionist and personal trainer she helps them take control of their mental health and various health conditions through natural medicine and healthy lifestyle changes. She gives realistic ways to help create a happier and healthier life.
When she isn’t running her business, you can find her on the hockey field or creating some delicious food for her husband and kids.