We often hear about the importance of sleep, but do YOU get enough of it? How many times have you felt tired, or unable to stay awake?
Sleep problems are common and can be due to numerous reasons, such as work, a busy family schedule, or illness.
The odd sleepless night will not usually be anything to be concerned about, but it becomes an issue when it starts to impact your daily life. We need sleep for our physical and mental well-being.
A healthy adult requires around 7-9 hours of sleep.
The Science behind Shuteye
An internal body clock regulates your sleep cycle. This cycle is known as the circadian rhythm. After waking up from sleep you will become increasingly sleepier as the day goes on. This is to make you ready for bed (hopefully) at the end of the day.
Light influences this circadian rhythm; signals to our brain help us determine whether it is day or night. As natural light disappears in the evening, the body releases melatonin which makes us feel sleepy. When the sun rises again in the morning, the body releases cortisol which promotes energy and alertness.
The Signs and Symptoms of Sleep Problems
- Finding it difficult to fall asleep and stay asleep.
- Waking up in the night or very early in the morning, being unable to get back to sleep.
- Be more irritable than usual or having difficulty concentrating.
- Problems with memory.
- Delayed reactions.
This can all lead you to further health related problems. These are all symptoms which could also affect our job, home life and travel.
What might cause us to have problems with our sleep?
As forementioned, life changes can change our sleep. So can anxiety, stress, not relaxing before bed, and I know you’ve heard it before, but that blue light from your phone/tv – that may be contributing to your poor sleep too. Of course, jet lag can play a part if you’ve travelled to different time zones.
Alchemy by Effect Doctors offer an IV Drip specifically designed for jet lag. It contains a blend of balanced electrolytes, re-hydrating fluids, as well as amino acids taurine and glutamine with energy restoring vitamins and minerals. They also offer a sleep aid IV drip.
It’s all well and good knowing what impacts our sleep, but how can we help our sleep?
Repeat after me - Routine, routine, routine.
Having a consistent sleep routine (sometimes known as sleep hygiene) can be your best friend.
This involves:
- Going to sleep at the same time.
- Waking up at the same time.
How to help good sleep hygiene? This can include:
- As mentioned - stick to the same bedtime routine in the evening and morning.
- Maintain comfortable temperatures and lighting where you sleep.
- Have a suitable mattress, pillows, sheets for your sleep preference and body type (bed shops have different options if you are a side or back sleeper for example). You can also get a sleep assessment in some shops. You pop your name and age into a computer, lay on the bed as you would normally, and it moves under you to find which mattress is best for your needs! Clever stuff. Personally, as a side sleeper, a pillow designed for this very purpose was a life changer.
- Consider a screen ban (the blue light disrupts your circadian rhythm). (Set a timer on your phone an hour before you go to bed each day to remind you to put the phone down).
- Avoid coffee, alcohol and large meals leading up to bedtime.
- Exercise during the day can help with winding down in the evening and preparing for sleep.
If you believe your sleep is being impacted by musculoskeletal pain then please do get in contact with us, our Osteopath could help you.
Of course, if sleep is impacting your daily life, or you are concerned about your sleep, please seek advice from a medical professional.
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