Sneak in a siesta

Sleep is one of our greatest elixirs. We all feel so much better after a decent nights sleep. The quality of our sleep greatly impacts our health, so it’s worthwhile putting in the effort to optimise the benefits. Developing good sleep hygiene is one of the greatest self-care practices we can apply.

Sleep is a complete science and a topic that is well worth investigating – especially if it is something that you struggle with. Research claims that sleep can be both preventative and restorative for a wide range of mental and physical ailments, yet studies show that up to 40% of the population have problems with sleep.

How much attention do you give to creating healthy and sound sleep?

Developing restorative sleep is an adaptive practice throughout our lives. There are many contributing factors to both healthy and disruptive sleep.

Here are some practical suggestions on how you can initiate restorative sleep patterns. Pick out what is relevant for you.

  1. Firstly, work out for yourself how much sleep you actually need. The most common recommendations are between 7 – 9 hours, however this differs for everyone. Spend a bit of time exploring how much your body needs.
  2. Tune into your natural body cycle – are you a lark or and owl? An early or late riser? Plan your schedule to support your circadian clock so that you optimise your energy levels during the day. 
  3. Learn to siesta – power napping is king! Even just a quick 10-minute snooze when your energy levels are low can regulate your body clock and improve your nighttime sleep. The action of lying down to rest is healing in itself. 

The following actions can help you foster healthier sleep.

  • Aim to go to bed around the same time each night
  • Create a relaxation routine before bed
      • Reduce screen time an hour before bed
      • Make your bedroom as dark and cool as possible 
      • Turn all appliances off at the wall (including standby lights) 
      • Practice conscious breathing and relaxation techniques to help your mind unwind
  • When you wake – open the curtains and gaze at the natural morning light for a few minutes. This action helps activate your body clock and supports the body’s physiological functions including your digestion and the production of melatonin
  • Avoid wearing sunglasses in the morning so you absorb vitamin D from the sunlight
  • Exercise earlier in the day (rather than later)
  • Hydrate more than you already do  – drink plenty of water
  • Eat a smaller meal at the end of the day (try and make lunch your largest meal).

Try making this month’s self care project about fostering good sleep patterns to help strengthen your immune system over the winter.

If you would like to investigate this in more detail contact me at charlotte@sagepractices.co.nz

I can teach you some breathing and relaxation techniques to help calm your mind to switch off and get a better sleep.