Nurturing Sleep

Quality, undisturbed sleep allows us to function at optimal levels, be energetic and deal with daily challenges as they eventuate. Sleep replenishes our reserves, heals our body and creates a solid platform to springboard into our day. Deep sleep nurtures productivity, focus and creativity. Quality sleep makes us feel fabulous.

When we fail to experience quality sleep, we are negatively impacted in a variety of ways depending how sleep deprived we are. This can include being short tempered, unable to form clear direction on how to proceed with everyday jobs, overwhelmed and distressed/depressed.

Mild sleep loss presents as finding it hard to pay attention, forgetting important details and a lack of energy. Moderate sleep loss has us struggling with simple sentences, irritability and difficulty regulating our temperature. Major sleep loss causes hallucinations, the danger of accidents and a lowered immune system.

We each need different amounts of sleep to maintain optimum performance. Thomas Edison needed only a few hours each night whereas Einstein required eleven hours.  Aim for seven to nine hours of sleep and your body will find the right balance for you. 

Exercise and Sunlight

Exercise during the day will promote a balance of movement that is essential in maintaining overall wellbeing. Aerobic exercise will keep you fit and in good physical shape and is beneficial in nourishing a healthy body. The advantages are far reaching and provide a solid basis for easing us into relaxed and nurturing sleep. Time spent outside in the sunshine each day replenishes Vitamin D3, promoting brain serotonin. Serotonin is an important mood and sleep regulator that naturally converts to melatonin, the main sleep hormone.  Magnesium assists in activating vitamin D.

Sleep Inducers

The keys to creating optimum sleep include calming our brain waves prior to retiring.

Cease activity. Lower lighting or switch to candles. Sit and read or meditate to soothing music. Perhaps a warm cup of herbal tea as we relax and let go the rigors of the day. Go to bed at around the same time each night and rise around the same time daily, including days off work. 

Consider:

•  A warm bath or shower, 
•  Turn off/silent/airplane mode devices,
•  Comfort and temperature of our bedroom,
•  Lower the lighting - dim lamps and/or candles (scented),
•  Relax and read a book or listen to soothing music,
•  Reduce noise and exposure to disturbing news or subjects.

Preparing yourself, will set the tone to ease you towards relaxation and sleep.

Tips for breaking the cycle when sleep eludes you.

Tossing and turning, punching the pillow, checking the time, worrying about the morning meeting and whether you can get any sleep at all, keeps the mind active and ticking over. The only way to ease into sleep at this point is to find a way to distract the mind chatter.

Here are a couple of options you could try. First, get comfortable.

•  Place your focus on something that relaxes you. Begin to relax into your imagined scenario, slowing the breath. Breathe, stay with your vision and continue to slow and deepen the breath. Slower and slower, feeling nurtured, relaxed and enjoying the moment.

Tip: Your vision might be the sensation of sleeping on a boat on the ocean, lulled by the gentle movement of the swell and a feeling of calm wellbeing, at ease and safe in the moment. Breathe deeply and savor the perfect moments of bliss that support you and bring a sense of serenity into your being.

•  Create the sensation of coloured light traveling through your body from the tips of your toes to the top of your head. What colour do you choose? A soft, calming pink or warm yellow, sky blue or white. Feel the cleansing light soothing you to peace and serenity as you focus on slowing the breath.
•  Begin a super slow countdown from three hundred to zero. Breathing slowly and counting even slower. Continue to focus on the number and the breath – slower and slower and slower.

Your Beacons of Light and Wellbeing

Finally, you might want to practice Progressive Relaxation. This involves tightening and releasing muscle groups one at a time, commencing at your toes and working your way up to the top of your head. It’s easy to practice and helps focus our attention and breathing into our bodies.

Lay on your back in bed with a pillow for your head. Place your arms beside you. Focus all your attention on the tips of your toes, tighten the toes then release. Move to the top of your feet, tighten and release, your heels, the soles of the feet, the ankles. Begin the process of moving up the body; tightening and releasing.

Tip: For best results, start with the left leg, starting at the toes and gradually moving up before moving to the right leg. Do the same with each arm. 

For more information read Progressive Relaxation and Breathing book by Patrick Fanning, Matthew McKay PhD.