seasonal updates
MAY 2020
Dear Patients,
Given the dramatic change in all our lifestyles, lack of a regular routine, together with a heightened sense of anxiety, sleep may have become an issue for many of you.
Sleep is critical for our mental health. When we haven’t slept, our emotional brain goes into overdrive. The amygdala – the alarm system responsible for triggering emotions such as fear, sadness, anger or rage – becomes significantly more sensitive. Meanwhile the prefrontal cortex – our rational brain’s CEO, responsible for making all the sensible decisions – becomes diminished. It explains why we struggle to concentrate when we’re tired, and why we feel so emotional and reactive. (RC)
HOW TO SLEEP BETTER
Let's talk about some practical strategies for getting better sleep.
Avoid caffeine. If you're having trouble falling asleep, eliminating caffeine from your diet is a quick win. If you can't go without your morning cup of coffee, then a good rule of thumb to keep in mind is “No coffee after noon.” This gives caffeine enough time to wear off before bed time.
Use the bedroom for sleep, not your home office. Is your bedroom designed to promote good sleep? The ideal sleeping environment is dark, cool, and quiet. Don't make your bedroom a multi-purpose room. Eliminate TVs, laptops, electronics, and clutter. These are simple ways to improve the choice architecture of your bedroom, so that sleep is easier and distraction is harder. When you go to the bedroom, go there to sleep.
NATURAL SLEEP AIDS
Exercise. There are too many benefits to exercise to list them all here. When it comes to sleep, exercise will make it easier for your brain and body to power down at night. Furthermore, obesity can wreak havoc on your sleep patterns. The role of exercise only becomes more important with age. Fit middle-aged adults sleep significantly better than their overweight peers. One caveat: avoid exercising two to three hours before bedtime as the mental and physical stimulation can leave your nervous system feeling wired and make it difficult to calm down at night.
Temperature. Most people sleep best in a cool room. The ideal range is usually between 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius).
Sound. A quiet space is key for good sleep.
Alcohol. It is true that having a drink before bed — a “night cap” — often does help people fall asleep fast. However, while it makes it easier to fall asleep, it actually reduces the quality of your sleep and delays the REM cycle. So you fall asleep faster, but it's possible that you'll wake up without feeling rested. It’s probably best to improve your sleep through other methods before resorting to alcohol to do the job.
HOW TO FALL SLEEP FAST
Stick to a regular schedule. The body loves ritual. Go to bed and wake up around the same time each day.
Develop a “power down” ritual before bed. The light from computer screens, televisions, and phones can hinder the production of melatonin, which means your body isn't preparing the hormones it needs to enter the sleep phase. Specifically, it is the blue wavelength of light that seems to decrease melatonin production. Developing a “power down” routine where you shut off all electronics an hour or two before sleep can be a big help. Additionally, working late at night can keep your mind racing and your stress levels high, which also prevents the body from calming down for sleep. Turn off the screens and read a book instead. It’s the perfect way to learn something useful and power down before bed.
Use relaxation techniques. Researchers believe that at least 50 percent of insomnia cases are emotion or stress related. Find outlets to reduce your stress and you'll often find that better sleep comes as a result. Proven methods include daily journaling, deep breathing exercises, meditation, exercise, and keeping a gratitude journal (write down something you are thankful for each day).
How to Have More Energy in the Morning
The best way to have more energy is to get enough sleep, but you can also…
Drink a large glass of water in the morning. Your body just went 6 to 8 hours without any liquid. If you are feeling lethargic and groggy in the morning, you may often be slightly dehydrated. The first thing I do when I wake up is drink a large glass of water.
Start the day in the sunlight. Sunshine is the new coffee. Getting sunlight in your morning routine is critical for establishing your circadian rhythm and waking your brain and body for the day. This is why, in the words of Ben Greenfield, “You may find you need none or very little coffee in the summer or in times of high sun exposure, but you’re a complete monster if you don’t get your morning cup of coffee in the grey winter months.”
If you are concerned that you are not getting enough sleep and you need some help book an appointment and we can discuss how homeopathy can help.
In the mean time stay well and sleep well!
As ever
Suzie