Sleep Better. Feel Better.
Sleep is the soft, soothing pause and cure that gives us a reset from restless to restful.
For me, sleep is free medicine. But when our priorties, life events, sleep disorders and distruptors and hormonal fluctuations enter the mix, to get an adequate amount of sleep every night becomes another note to self to keep up with. Nonetheless, with a good daily routine and evening habits, you create a better system with your 24 hour body clock (Circadian Rhythm) to get a quality nights kip.
Mum Rose used to be upstairs and in bed without fail most nights during the 1980’s and early nineties by 10pm Monday - Thursday. The hours leading up to bedtime were disciplined and predictable like the great bell of Big Ben, ding donging every hour over Westminister and the River Thames. She somehow managed to cram it all in - finish her early evening cleaning job at the corporate offices in Moorgate, and once home it was bathtime. Mum was strict and borderline obsessed with personal cleanliness and hygiene and she put her fluffy body flannels and pumice stones for the soles of her feet to good use. Then she’d settle down on the sofa with her evening meal and catch Coronation Street and Eastenders and she was not missing Brookside and the latest carrying on at the Corkhill’s for anyone (in later years Emmerdale got a look in). Bedtime, waking up and leaving the house were set to the same time every day.
There was no way mum could’ve achieved to maintain the level of mental fortitude she had from marrying young, a mother to five small children by the age of 23 years old and then working in the manner in which she did (and having me in her mid-thirties) without being non compromising about her boundaries and regimented in her sequence of actions from sunrise to sunset.
What happens when we sleep and why we need sleep - a quick run down:
Brain conservation
While asleep, our brain reorganises and stores memories and learned information. A good way to describe the brain is that it acts like a computer - saving data and files and open and closed tabs. It makes using the information and activities we learn and physically carry out easier to remember and act more efficient. For the most part, via a keyboard, we’re in control of the input and use of functions for the results and outcome we need to see on a screen, but then a computer will show us that it also can weld control over us and our use. When it starts to operate slower and crashes - we know there’s an issue. And like a computer, without enough sleep our brain does exactly the same thing.
Self-repair and recovery
Being less active and asleep makes it easier for body to heal and repair injuries than while we’re awake. Notice when feeling sick, the body slows down, tiredness is tell tale sign that body needs sleep to start the healing process and recuperation.
Energy upkeep and maintenance
Once we’re awake and throughout the day, cells inside your body are used to store and collect resources such as oxygen, water, glucose and macronutrients that keep doing their jobs that aid us to physically and mentally function. This is an on-going resupply that stocks up for the next day and along with a good nights sleep is vital to keep these resources on standby, ready to flow and work properly.
Create your own cozy and luxurious sleep oasis…
Invest in a anti-allergy mattress topper if you dont have one.
Consider purchasing a humidifier if you don’t have one.
Good quality bedding, duvet (with desired tog) and pillows.
Explore lighting to set the tone.
Leading up to bedtime - less talking on the phone, scrolling for the sake of it.
Use a traditional/alternative alarm clock rather than a mobile phone device.
Keep mobile phone and easy access to online gadgets away from bed area, preferably the other side of the room.
Mobile device on silent.
Physical light body movement/stretches.
Light snack and a milky/herbal tea that promote R&R (Rest and Relaxation).
Set an ideal bedtime.
Set an ideal wake-up time.
Go to sleep the same time every night.
Wake up the same time every morning.
Black out blinds.
Get support from family and friends if needed and make them aware of working hours.
During the early afternoon is the ideal time to take a short nap.
If you wake up briefly during the night and if you need to go wee, resist the urge to check phone or anything that can quickly make brain alert. Get straight back into bed and close your peepers.
Mothers to newborn babies and toddlers - to sleep when they’re asleep can feel like a myth in the midst of it all, but if it’s do-able - it’s still recommended.
Keeping on top of planned routines and maintaining energy levels, eating habits and managing moods are easier with a regular wake up time and bedtime. And this isn’t as straightforward for anyone who works night shifts, trying to get to sleep during daylight hours. It’s advised to regulate body clock and keep a track on patterns to when mind and body tires and when energy levels are over stimulated. Mind and body can tire at different times and it’s ideal for both mind and body to be in alignment with one another to sleep well.
Wish you a good night sleep!