Having trouble getting to sleep and/or staying asleep can be rough. It feels frustrating at the time, staring at the clock, willing sleep to come, worrying about being tired tomorrow, thoughts on repeat.. Not fun, and often the trying to get to sleep actually makes it worse.
Like all health concerns, there can be several causes of insomnia, but the effect of long term sleep deprivation are the same. When we aren’t sleeping properly, we can’t heal and regulate properly. It effects our energy, mood, immunity and hormonal balance. When tired we are less likely to make good food choices and exercise – more likely to reach for quick, sugary or carbohydrate based foods, and do the minimum exercise and self care.
When we are well rested we can take on the day much more easily – feel able to prepare good food, make time for exercise and feel generally more happy and balanced.
‘Yeah yeah but what can I do about it?!” I hear you ask..
Firstly, like all health concerns identifying the cause is the key to change. Taking sleep aids may help, however if the cause is not addressed, the issues will continue.
Common causes of insomnia include:
- Stress – long term production of stress hormones affects our circadian rhythm. If our rhythms are out, we can’t sleep well, wake tired, need coffee to get going, crash mid afternoon, need alcohol to relax early evening, then come alive or feel wired late evening.
- Evening device usage, as the blue light supresses melatonin production – a hormone that induces deep, restful sleep
- Alcohol – as blood sugar levels drop in the middle of the night following evening drinking, the body produces a spike of adrenaline which wakes us up.
- Hormonal fluctuations – this is a whole other topic!
- An overly busy mind
There can be other causes, but these are the most common.
Here’s some ideas to help:
- Create a restful, relaxing evening routine you do every night: Low light, device free, work free. Maybe reading, listening to a meditation, stretches, bath or shower, relaxing music, connecting with others. What we do in the evening hugely dictates the quality of our sleep.
- Aim to wind down by 9, sleep around 10, as cortisol (stress hormone) levels naturally start to rise from 10pm, which is why you get a second wind around 11 or 12..
- Keep a notebook by the bed to download thoughts, leaving the mind more clear. Meditation and breathing practices are extremely effective at calming the mind, there are lots of great ones on spofify and youtube for free.
- Avoid alcohol – enjoy a herbal tea instead – camomile is great for sleep.
- If you are waking to pee, avoid fluids after around 8pm, getting your 2L in during the day.
- If you feel that hormonal imbalances are at play, seek help for this.
- Magnesium citrate acts as a relaxant – taking 300mg before bed is a safe option to try
- Exercise – a physically tired body is much more happy to rest than one which has been sitting and thinking all day
If life is manic with no time for relaxation, this is sure to effect sleep and energy. Prioritising (and scheduling in) downtime, time to do things which make you feel happy, calm and balanced will go a long way towards a restful sleep. Good sleep equals an energised, healthy, balanced body and mind.
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