top of page
Search

Help I Can’t Sleep!


Very few of us can say that we haven’t had the joyous experience of being sleep deprived. We can all relate to tossing and turning in bed until the wee hours of the morning, waiting for the sandman to send us into the land of slumber. So, if he repeatedly doesn’t turn up, what can we do after we have counted 300+ sheep and we’re still awake?


Golden Rule:

- Avoid answering emails or checking social media on phones in bed;

- Turn your phone on aeroplane mode or on silent, with the screen face down;

- Avoid playing video games in bed or reading books via screens;

- Avoid working on your computer in bed;

- Avoid watching TV in bed.

The reality is, we have become so attached to media gadgets that they invade every space in the home and every minute of our life. Bed needs to be associated with sleep not work-related or social media-related activity.


If falling asleep is a challenge, then we need to eliminate the things that stimulate the brain and delay the release of melatonin, the body’s natural sleep hormone. The stimulus from screens directly inhibits the release of this vital hormone, preventing you from going off into dreamland.


Here’s a few strategies that may help send you off to dreamland.

  • Start unwinding 30 minutes before you hit the bedroom.

  • Drink a herbal-caffeine-free tea 30 minutes before bed.

  • Avoid drinking caffeine after 4 pm or eating sugar laden products late at night. Limit caffeine intake to 2-3 cups a day.

  • Avoid nicotine before bed. Nicotine acts as a stimulant, increasing heart rate and alertness.

  • Avoid alcohol before sleep. Alcohol is known to interrupt circadian rhythm, block vital REM sleep, which is why you feel groggy in the morning and relaxes throat muscles leading to snoring and sleep apnea. Alcohol is also a dehydrator, which means - more loo trips in the night.

  • Eat lighter meals at night time and larger meals at lunchtime.

  • If you can’t sleep, don’t force it, you will only find yourself getting frustrated. Try reading a paperback or hard cover book. Remember those! 😊

  • Avoid anything longer than a 30 minute power nap in the afternoon.

  • Take a warm shower or have an Epsom salt bath before bed. The magnesium in Epsom Salts acts a muscle relaxant.

  • Make sure you have a good mattress and pillow and the room is dark to encourage sleep. Eye masks or ear plugs also add value.

  • Take time to exercise during the day and eat a well-balanced diet.

Comments

bottom of page