We live busy lives and we seek out stimuli at all hours, and as a result many of us get precious little of what we truly need: high quality sleep. Sleep is so important for our health, both physical and mental.
The role of sleep in health is now more widely known, with studies demonstrating that people who suffer from sleep deprivation are at a higher risk of heart attacks and strokes. However, many of us don’t have the luxury of sleeping well. We work long hours, go to bed late and wake up early. In short, we feel like we’re not getting enough sleep.
There are many reasons why we might not get enough sleep. There may be children, partners, pets or housework that demand our attention. There may be noise, light or discomfort which keeps us awake. Or we may simply have an unproductive mind, constantly racing from one idea to another. Whatever the cause, sleep deprivation can affect every part of our life, from the quality of our relationships with family and friends, to how productive we are at work.
We are always looking for ways to make ourselves more alert, more efficient, more effective. However, there is a better way: sleep. There is no drug or stimulant that comes close to the power of good sleep. And the benefits are cumulative: the more you sleep, the more you will benefit.
As I’ve written previously on the subject, a good night’s sleep helps you to be happier, calmer, more patient, more focused, more creative and more resilient. The same qualities that lead to success are the ones that come from sleep.
Sleep has a huge impact on the body and brain and it’s easy to see why it should be so important. It is after all the time when your brain goes into repair mode, mending, restoring and renewing itself. Your immune system is also given the chance to work its wonders and fight off infections that may otherwise take hold. In other words, a good night’s sleep makes you better.
Unfortunately, as we are all aware, most of us don’t get enough sleep.
How much sleep do we need?
There are different theories on the minimum amount of sleep a person needs, and there are plenty of stories about people who get by on very little. But a general rule is that most adults should get 8 hours of sleep per night. And the quality of sleep really matters.
A person’s brain doesn’t distinguish between the number of hours they have slept and the quality of their sleep. The result is the same whether they have had five hours of deep, restorative sleep or eight hours of shallow sleep.
What is the best way to get a good night’s sleep?
There are many factors which affect our sleep: the time we go to bed, the temperature of our bedroom, our sleeping posture (in particular the position of our head), noise, light and stress levels. But none of these things can compete with sleep itself. The best thing to do is to spend the time before bed reading a book, listening to relaxing music or meditating. Try to avoid watching television, using your phone or even doing anything else.
When you get into bed, remove all your clothes and shoes, and then try to relax for 10 minutes before going to sleep. Don’t try to fall asleep straight away. Just lie there and be calm, and gradually allow your body to drift off.
Once you’re in a deep sleep, don’t get up for anything. If you’re not tired, it’s best to just stay in bed until you feel sleepy. But if you do wake up, get out of bed and do something relaxing for 15-20 minutes to let yourself get back into a deep sleep.
If you wake up during the night, don’t get up. Go back to bed and try not to worry about it. Worrying is what keeps you awake.
Doing these things should help you have a good night’s sleep. However, if you’re still not getting enough sleep, there are a number of techniques you can use to help yourself fall asleep and stay asleep.
The two main techniques are meditation and hypnosis. They both work on the same principles: the suggestion that you’re falling asleep, that you’re in a relaxed state of mind and that your body feels calm. These techniques are quite effective for treating sleep problems, but it’s best to discuss them with a doctor first to make sure they won’t interfere with any medication you’re taking or any conditions you have.
What if I don’t get a good night’s sleep?
If you are experiencing sleep problems and have tried all the techniques mentioned above without success, it might be worth trying some alternative remedies. There is no single remedy which works for everyone, but there are many which seem to be particularly effective for some people.
In general, any remedy should be taken after dinner and before going to bed, and should be taken for seven days straight. It’s best to take them at night when you go to bed.
Sleep Remedies
Here’s a selection of some of the remedies I’ve found most helpful:
- Homeopathic arnica tincture (30-200C): This works well for bruising, swelling and pain, and is commonly used to treat injuries, sprains and strains.
- Passionflower (1-3 capsules): A good remedy for insomnia, this herb helps you relax and fall asleep quickly.
- Magnesium supplements (400-500mg): Magnesium is important for keeping your blood pressure down and relaxing your muscles.
- Melatonin supplements (3-5mg): Melatonin supplements are taken to help you fall asleep and stay asleep.
- Chamomile tea: Drinking chamomile tea has been found to help with a variety of sleep problems including sleep loss.
- Lavender aromatherapy oil (10 drops): Aromatherapy is believed to work by increasing levels of serotonin in the brain which, in turn, can help you fall asleep more easily.
- Ginseng (0.2g): Ginseng is a powerful adaptogen herb which helps the body to respond to stress and is used to treat fatigue and sleep problems.
- Valerian root (1-2 capsules): Valerian root capsules can be taken to help you get to sleep and stay asleep.
Just remember: the more you sleep the better you’ll feel the next day. Give yourself plenty of time to prepare for a good night’s rest and enjoy the slumber!