INTERCEPTING PROBLEMATIC SLEEP ISSUES

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Sleep is a fragile system and can easily get disrupted whether it because of stress, difficult things going on in life, physical or psychological, or emotional pressures, positive excitement or changes in life. Sometimes we can be happy but very busy and even this can disrupt the sleep process.

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Research shows that it seems that before the invention of electricity, people had two sleeps per night.  We would go to sleep when it got dark, sleep for a few hours, then wake up for a couple of hours and do something gentle and then go back to sleep until dawn. This would fit with our very ancient ancestors who had to survive on a harsh planet but this discovery has been made from documentation and writing that people have done right up until we began to use electric lights.

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The important take-away from this is that this likely means that during times of stress, our whole system will likely revert to it's original process that worked for hundreds of thousands of years and was all part of the natural evolutionary process.

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USE THE SLEEP CALCULATOR

This calculator advises you what time you ideally should be going to sleep, matching when you want to wake up so as to allow you to wake at the correct time in your sleep cycles, which helps us feel better.

https://www.calculator.net/sleep-calculator.html

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WHAT TO DO IN THE NIGHT

If waking in the night is a natural throwback from our ancestors, then when you are waking, it could be a good idea to do exactly what our ancients used to do when we woke. DO NOT LAY IN BED AWAKE either in the night or in the morning.

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If you wake up then get up. If it is morning then get up and get going. This gives the body/brain system the message that this is the time you get up and get on everyday. This helps for a regular more healthy pattern.

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If it is night time then go to your planned place (see below) and gently and quietly, read, listen to stories (IE watch a quiet drama on TV), have a warm drink, basically anything that is gentle, quiet and calm and most of all, not panic or worry about this. It could be your body and mind’s system’s way of coping with the disruption you are experiencing so ’going with it’ is therefore

the best way.

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So next time you wake, do not lay in bed fretting and trying to return to sleep. Get up and while keeping things calm and dark-ish, and do something. You need to expect to be awake for at least an hour before you can sleep again and even if this is on the sofa for the rest of the night, this is

OK.

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PLAN FOR THE NIGHT WAKING PERIODS​

During waking hours, plan what you are going to do in the night. Choose the room you will go to and get things set up. A blanket, a series on TV, a good book, just for night time or relaxing music or meditation journey on CD. Plan your warm drink which is not caffeine related (IE Ovaltine, Horlicks or Herbal tea) and ensure you have snugly clothes ready.

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• Do not use mobile phones or laptops as these give off electronic light waves that stimulate the brain and keep it alert. • Do not do work or housework. Do not wake other people up.

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DUSK TO DAWN

There are lamps that help you regulate a Dusk to Dawn routine and these are sometimes called SAD lamps, Dusk to Dawn lamps, daylight lamps or morning lamps. These are lamps for your bedside table which slowly light up to a bright light in your room at the time you should be waking up. Using one of these can intercept a bad waking habit as it re-programmes the

function of Melatonin (the hormones that enables sleep) and sorting out a good Melatonin pattern or resetting it to what it’s supposed to be, can be key to sorting out a bad sleeping habit.

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ROOM TEMPERATURE

Our bodies can not properly fall asleep or stay asleep unless we are in a cool room. The body temperature needs to DROP for us to be able to fall asleep. A warm room means more waking up (you remember this from summer nights). So do whatever you can to make your bedroom cool and ensure you are using the right duvet weight and night clothes for the current weather.

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BEDROOM ATMOSPHERE

Your bedroom needs to be a relaxing place to be. No TV’s on, no noise, comfortable, relaxing colours, tidy (if untidiness bothers you), and generally a calming place to relax. Ensure that no computers, phones, homework or work you bring home are in the bedroom. This helps to give your brain the message that this bedroom is for relaxing only.

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NOISE LEVELS

You need to ensure that noise is at it’s minimum at night, especially if you are generally a light sleeper or you have a high sense of hearing. In springtime birds can wake us up and at anytime a neighbour might make quiet noises but even these are loud in the middle of the night. Some people find a ‘white noise machine’ can help wipe out irritating noises and create a more constant and balanced level of noise to aid a longer length of sleep with fewer disturbances, especially during the latter stages of sleep IE after 4am. (if you would like one recommended then let me know and I can suggest one)

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FRESH AIR

It is well accepted that we will sleep better when we have fresh air in our room.  Ensure your window is open each night, even if it is only on vent on very cold winter days.

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YOUR PARTNER’S SLEEP

The most strangest thing in our society is how we believe that we are supposed to sleep peacefully and fully while being in a bed with someone else. If we consider ancient tribes and consider our animal cousins, we don’t tend to see apes huddled up together for a good night’s sleep.

If this is not our natural way then it makes sense that sleeping with another person is

likely to disturb our sleep. And it’s even worse if the other person has a tendency to snore or move a lot. If necessary and if possible, while sorting out a sleep problem, do whatever it takes to be sleeping alone. If this is not possible at all, then ensure you address the disturbance from your partner whether that is their snoring issue, fidgeting (so a bigger bed, a bolster to separate you both), a single quilt each can make a massive difference.

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HORMONES (and not just menopause)

During hormonal changes, sleep can get disturbed. This can include during monthly periods, puberty, peri-menopause, menopause and andropause. Peri-menopause is the time before the actual menopause for women over the age of 35. Things start to change up to ten years before periods actually cease. For men, the Andropause can cause some sleep disturbance and this is more often during their 50’s and 60’s.

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Science has proven that exercise is the best and most natural way to balance hormones next to eating properly and there are also herbs that help alleviate symptoms of per-menopause and menopause. Consider HRT to help reduce night-time hot flushes (night sweats) and also perhaps use a pinch of sage with your evening meal as this herb had been shown to reduce hot flushes. Suppliments that support Menopause can also reduce hot flushes and improve sleep.

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BEDTIME AND MORNING TIMES ROUTINE

Get a regular wake and sleep time sorted. Thinking back to your past good sleeping habits, can you work out how many hours suited you? So choose a time that you think is suitable and go to bed every night AT THE SAME TIME EVERY DAY and set an alarm for the morning AT THE SAME TIME EVERYDAY.

 

This begins to form a pattern in the brain which can re-teach your brain what to do.

 

MEDICATIONS AND ILLNESSES

Ensure that you involve your GP to ensure that any medication you might be on is not causing sleep disruption and also so that he can check for other conditions that may be causing sleeping problems. Including things like menopause symptoms, vitamin deficiencies like

iron and hormonal problems.

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EXERCISE

 

Ensure that you get physically tired out somewhat in the daytime. This does not mean just going to work. The exercise that needs to be in place needs to be something quite strenuous and aerobic like a good brisk walk, some weight lifting, or a run or regular swimming as this expels nervous energy from our bodies.

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Remember our ancestors used to be on the move all the time and physical tiredness helped them sleep properly. It expelled excess energy and during times of stress, we need to expel our extra nervous energy that is building up in our bodies.

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Emotional exhaustion is far more exhausting than physical tiredness. In fact physical tiredness is rather pleasant in comparison so dealing with emotional stress is very important to get back on track with feeling better and sleeping well. Dealing with our problems is catharic and leaves us with a better feeling of wellbeing.

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EATING & DRINKING

Often during times of stress, we forget to eat properly and look after ourselves. Ensure you eat at breakfast. This kick starts the system to TELL your body/mind that it really is morning and ‘time to be awake’. Eating lunch and dinner are also vital and often so is some supper too. These need to be small meals, nothing heavy but it is a good idea to ensure they include some

carbs, meat and vegetables.

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Reduce caffeine intake during the day and don’t have any after 6pm or earlier if not after 6 does not help. If you are so stressed that eating is difficult then eat small amounts and regularly. Some people have to eat small amounts every 3 hours until they are able to return to normal. Alcohol might initially help you get to sleep but it is a stimulant which will not help in the long run. If

you might have an alcohol problem then see your Dr. If you are in a little habit of having a drink to get to sleep then begin to stop doing this.

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VITAMIN SUPLIMENTS

It can be helpful to take a multi vitamin as sometimes we might be missing a nutrient that enables sleep. It can be something as simple (and complex) as a balance of calcium v Magnesium stopping our bodies relaxing. Maybe do a little research about vitamins to aid sleep.

 

HERBAL SUPLIMENTS

Many people find the herb Valerian helpful to aid sleep. This is in the herbal supplement called calms and also Valerian, both of which can be bought from a goog chemist like Boots. (nb ensure you check with your GP if you are on any other medication as sometimes herbs can interfere with prescribed medication)

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St Johns Wort is prescribed by Drs in some European countries for mild depression and also for anxiety. St Johns Wort is also sold in Boots over the counter and is aimed and combating the symptoms of stress (which include anxiety and low mood)

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OTHER NATURAL IDEAS​

Herbal Teas

Herbal Teas have been scientifically proven to support sleep. Warm milk for instance creates a chemical which induces a sleep hormone. 

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Valerian

Valerian is a herb that is in the product Kalms that you can buy from a large chemist.  This natural sedative can assist some sleep disturbances by intercepting a habit of waking up or helping to relax before going to sleep.

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Lavender Essential Oil

Lavender essential oil has been proven to enable better and more deeper sleep and it widely accepted in medical and scientific worlds. The molecules are absorbed by our body through our noses and these are relaxing. Three or four drops can also be used at the edge of your pillow or in the bath for a deeper effect. Many other aromatherapy oils are good for intercepting emotional states like Geranium for anxiety and depression and also Ylang Ylang. (Ask for more detail on oils if you are interested in using Aromatherapy oils). Popular oils are available a a good chemist like Boots.

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JOURNAL

Start a diary of your sleep and waking patterns and also things that happen in the day including foods and drinks. When things go well, makes notes of what you did and visa versa.

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GET OUTSIDE AND USE DAYLIGHT

This can be vital to ‘reset the internal body block’ and can go a long way to intervene a bad sleep/waking habit. Daylight hits the back of the retina in the eye and sends a message to the brain saying ‘this is daytime’- time to be awake.

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All kinds of chemical signals are produced (hormones) and these need to be happening in the daytime and not being dispersed at night.  This means that it is vital to get daylight in the morning which will influence being able to fall asleep and mid-day will influence your ability to stay asleep.

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Light through a window, inside a car or looking at light does not have the same effect.  There is an enormous difference in the power of the light if you are actually standing outside even on a cloudy day compared to being behind glass and just looking at light.

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EXERCISE

It cannot be argued with that if we exercise, we are more likely to sleep better.  Being more physically tired can interene on a bad sleep habit and also improve sleep generally too but sometimes, it cannot do it on it's own, we also might need to be emotionally, spiritual and intellectually stimulated to be able to sleep well.

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INTELLECTUAL STIMULATION

If we have not exercised but we are mentally tired, this can help or hinder sleep.  It can depend on the extent of the intellectual stimulation and the type.  For example, stressful intelllectual stimulation like, studying and there are looming deadlines coming, can keep us awake, but learning something new that challenges us just enough without tipping us over the edge into a stress mode, can help sleep.

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EMOTIONAL STIMULATION

We generally need to feel a certain level of emotional fulfillment to be able to sleep​ well and if this need isn't met, we can feel unable to rest easy.  Emotional stimulation can range from enjoying an exciting thrill seeking event to feeling heard and listenned to when things are not good in our life.

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SPIRITUAL NEEDS

Low mood and depression is said to be caused by low spirit and have various reasons for this.  As a human, our inner brightness or darkness can move and shift and things we experience and relationships we have bring an lift or lowering of our spirit.  If our spirit is too low, like in mild or severe depression, sleep will likely be disturbed just because of depressed mood.  This is likely caused by the inbalance in brain chemicals that comes with depression disturbing the ability to stay asleep properly, whatever the cause of the depression is.

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UNFULFILLED LIVING

If we are living a life that does not meet our capacity, we can struggle with sleep issues.  For example if we are bored in our job, feel depressed about it or have no vision for our future career, then this can affect our mood and thus affect our sleep.  ​

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This area of exploration is not just about work life, this can also be reflected in our personal lives and relationships too.  For example, who are we in the world, what do we want to do and does the future seem bright. If it isnt feeling bright right now, then this can affect our sleep.

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INTERCEPT BAD HABITS WITH A LATE NIGHT

Sometimes bad sleep can become a habit that can be re-set by something as simple as a late night out, like if we get a party invite or stay up for some other reason.  This disruption can simply re-set the sleep / wake habit that has gone wrong by doing nothing else at all.

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REGULAR BEDTIME AND AWAKE TIME

To sort out a problematic sleep episode it is known to be helpful to go to bed at an exact time and set your alarm each morning at the same time, even on weekends until the problem is resolved.  This re-trains your sleep system to produce Melatonin (sleep hormone) regularly at the right time and turn it off at the usual time. It is the same process parents will impose on children.

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SLEEP CYCLES

Following on from the above paragraph about doing a very regular sleep pattern to re-train your body, the sleep cycle is a useful addition.

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Humans have 90 minute sleep cycles and we can work with our natural cycles when sorting out a sleep problem.  If we are waking, we are usually doing this when we enter a lighter stage of sleep.  There is an online calculator that works out when you need to go to bed, if you want to wake up at a certain time in the morning.

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The above three needs can be viewed in evolutionary terms in that humans have taken over the planet to the extent that we have, because of these drives we have.  If we are not meeting our drives and needs, then our brain and ancient bodily and neurological system will tell us 'something is wrong' and will just keep waking us up to get it sorted.  The ancient brain might, in effect, be telling us that 'You are camping in the wrong cave.  I am not comfortable here so change it'.

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For each person the more comple reasons for sleep disturbance is individual to them and there can be varying factors involved. Exploring these with a suitable therapist can help you explore ways to get needs met and get on a track towards movement in being the person you need to be.

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