It is fair to say that Scottish island mum does not always sleep well. It kind of goes with the territory of a chronic illness. That said, over the years, I have tried and tested numerous sleep strategies and some have worked better than others. Logging onto facebook this morning illustrated quite clearly that others struggle with sleep as well. I thought I might use my blog post today just to share my experience in the hope that some of it might be useful. I am rather buoyed up by the wonderful feedback I have received from publishing my stress busting manifesto but, as always, take what you can from it and ignore the rest.
Sleep deprivation is not to be considered lightly. Over time it can lead to health problems so it is best to try and do something about it. It is really important to note we make very personal responses to sleep strategies and it can take some time to find the one that works for us. I have been offered sleeping pills in the past but always refused them preferring my home grown ideas. Over the years I have experimented with lots of different strategies to help me sleep and I don't think that journey is over yet. Sometimes a strategy will work for a while and then stop working and I have to try something different or revisit a strategy that worked some time ago.
I believe that you have to train your mind and body to sleep especially in times when there is a lot going on in your life. It can be very difficult to switch off at night and there lies the problem for many of us. Be careful that you are not carrying stress into your bed at night; you need to find a way to park it at the door. I would just say that as a 'woman of a certain age' sleep can be problematic especially when you wake following a hot flush and instantly fear you have wet the bed! But there doesn't have to be anything wrong in our lives for poor sleep patterns to take a hold of us and, once they have, they are difficult to get rid of.
I am very sure that there is not a quick cure out there and I have learned to be patient with this particular problem as the solution can take time to find. The quality of sleep is important as well. A deeper sleep will always restore you better than a fitful sleep where you keep waking up and/or shifting position.
Keeping a regular sleeping schedule is the first thing to try to improve your sleeping patterns. Go to bed at the same time each night and wake up at the same time the next morning. There is a lot to be said for uncovering your natural sleep schedule when you are on a break from work and therefore not controlled by the alarm clock. Go to bed at the same time but without an alarm clock and see what time you wake up naturally. Once a pattern emerges you will get a sense of how many hours you need and once normal life routines are re-established set your sleep schedule to ensure you are getting the right amount of sleep.
In order for your sleep schedule to work you have to pay attention to your waking time during the day. Exposure to natural light is really important especially in a time when computer screens are so much a part of our days. Try to remove sunglasses for periods of time in the morning to allow natural light onto your face. Take regular breaks from your work and go outside in search of natural light. In the winter natural light is more of an issue so consider investing in a light box for your home to ensure you are getting exposure to that type of light during your day.
If you need the natural light during the day you need to also consider light in the dark evenings and at night. Lots of people I know, including my husband, fall asleep in front of the television. This is about the worst thing you can do as it sets you up for a very poor nights sleep. If you feel sleepy after supper make sure you do something active to keep awake until it is time for your sleep schedule. Switch the television and computer screen off at least an hour before your bedtime as the light from these places is not conducive to sleep. Ipads and other back lit devices are possibly the worst for this and if you use an e-reader light it from an additional source like a lamp. Limit the amount of light in or near your bedroom and use a torch if you need the bathroom in the night. Never put bright lights on as your body will immediately start to awaken.
Your bedroom should be sleep friendly which means the bed needs to be comfortable, the room cool and the room away from noise. Training your mind and body for sleep involves routine and it can take time to find the right routine for you. Warm (but not hot) baths with aromatherapy oils such as lavender are a good starting point. Use small lights such as candles while in the bath to start the process of reducing light. Try to use soy wax candles rather than paraffin wax candles as they are much better for you. Avoid caffeine in the evening as that is a stimulant but a warm mug of milk or herbal tea are soothing and may help. Listening to gentle music is also a useful thing to try as is reading for a short period of time. Make sure your reading material is not to heavy as that will cause your brain to work harder at a time when it needs to be slowing down.
I do gentle stretches before I get into bed but that is because if I don't I will seize up in the night. But I have friends who do them as well as a way to get tossing and turning under control. Scent is a very important part of the sleep routine. We researched this years ago when we first established our herb business. We experimented with herbal sleep recipes used by the North American Indians and made dream pillows that you place under your pillow at night. As you head moves in the night it continually releases the relaxing aromas. Our dream pillows are located in every continent in the world so there must be something in it. You can, of course, use a few drops of a relaxing essential oil on a tissue and place that under your pillow. Just be sure that the scent is not too strong otherwise you will reverse the potential effect.
It is really important not to eat a heavy meal in the evening as that will activate your digestion system and your body will stay awake and you will feel uncomfortable. If you are hungry before bed try eating a banana or a small bowl of granola. Never eat chocolate before you go to bed as that is a stimulant as is alcohol.
Exercise during the day is a really important part of your sleep schedule. Just 30 minutes exercise a day such as a brisk walk can make all the difference. Day to day stress can have an impact on your sleep and severe stress can cause you serious sleep problems. Learning to live productively with stress was the underpinning strategy for my stress busting manifesto so you may find some useful strategies there. The main thing to remember is that worries always seem much worse at night so you need to learn to park them at the door and not let them into your bedroom. Some of my friends write some 'next day notes' and leave them pinned to the fridge and completely away from the bedroom. I use simple visualizations and meditations just before I try to sleep and it calms me down. A few deep breaths can work wonders for some people. Experiment with different ways of dealing with stress and anxiety until you find one that works for you.
Lastly, aim for relaxation rather than sleep. Lying there worrying about not being able to sleep really won't help and will impair sleep. When those thoughts start to creep in use some favourite thoughts to stop them taking hold. Just concentrate on keeping your body relaxed and your mind will calm down. Don't put pressure on yourself to sleep.
Of course, if you suffer from serious sleep deprivation and feel sleepy during most of your days you should visit your doctor for a check up. I like my doctor, he is a lovely man but I do try and work out my own sleep schedule and so far it has worked quite well. I have had to accept that some nights the pain is too bad to sleep but I still stay in bed and rest for as long as possible. For me, it has been all about adjustments. I am hoping that pain is not stopping you sleep and the things that are might be more under your control. If you suffer from poor sleep you do, of course, have my sympathy and I do hope this blog post most might be of some use.
Until tomorrow. xx
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