Sleep is a normal body process that allows the body and brain to rest. Even though we spend about one-third of our life sleeping, many people struggle to achieve a good quality sleep on a regular basis. Although we may ‘switch off’ while we are asleep, our body continues to carry out many functions, while in this rested state.
Some key processes are at work while we sleep:
With our modern lifestyles we are switched on all day from constant blue light emissions, busy schedules & stress and often this continues at night. Many people cannot switch off or calm down enough to sleep well, as they are overstimulated.
Our circadian rhythm is influenced by light. There is an internal ‘ecosystem’ at work within our body. It is closely connected with our environment (specifically
day & night) to help make hormones needed to assist us to fall asleep and stay asleep at night or to wake us and help stay motivated & energised through the
day. When our sleep is disrupted or of poor quality, our circadian rhythm is dysregulated and our health suffers.
Take our Magnesium Deficiency Questionnaire to check your magnesium levels, a very common deficiency here in Australia, which affects sleep and can cause restless leg syndrome.
Many things can affect how much or how well you sleep. Not sleeping enough
can cause the following short-term effects:
Take our Sleep Assessment Questionnaire to determine if you need some customised assistance to get your circadian rhythm back on track
Schedule your sleep. When your sleep cycle has a regular rhythm, you will feel better. Plan for 7 to 8 hours a night. Aim to go to sleep and wake up at around the same time each day. As soon as you get up in the morning, go outside and face the sun for about 15-30 minutes. This allows the natural sunlight to reach the retina in your eyes, which stimulates part of the brain to switch on your melatonin production for the day. This regulates your circadian rhythm and is a vital part of the sleep cycle. Even if it is a cloudy, wet day in Winter, being outside in the natural light is the important step to take.
Reduce evening screen time. Night-time exposure to blue light from digital screens is stimulating and can interfere with your brain’s production of melatonin, the hormone responsible for making you feel sleepy. Turnoff electronic devices 1-2 hours (or more, if possible), prior to bedtime.
Develop a bedtime ritual. It is important to give your body cues that it is time to slow down and sleep. Your ritual may include stretches, breathing exercises, listening to relaxing music, a hot bath, or sipping on a cup of caffeine-free tea.
Do not stay in bed if you are awake. If you do not fall asleep within 30 minutes, get out of bed and perform a mundane activity until you feel sleepy enough to return to bed. Boredom is key; avoid activities that may stimulate you, such as watching TV, and avoid the use of bright lights, which suppress melatonin production.
Make sure your bed and bedroom are quiet and comfortable. Reduce light, noise and extremes of temperature. Install blackout curtains or blinds, or wear a sleep mask. If noise is an issue, wear earplugs or get a white noise machine. The ideal temperature for the bedroom, for a good night’s sleep is around 16C
Go to bed when you feel sleepy. This reduces the time you are awake while in bed. If you go to bed in an alert state, you may have difficulty getting to sleep. This can result in feelings of irritation and frustration about not falling asleep, and worry about how you will manage the next day when tired.
Don’t take naps during the day. This can reduce your sleepiness in the evening, resulting in poorer quality sleep during the night. If you just can’t make it through the day without a nap, sleep less than one hour and make sure you are awake again by 3pm. Your afternoon fatigue may be indicative of a health issue such as hormonal imbalance, which you may need to check on.
Avoid drinking alcohol or eating a meal too close to bedtime. Alcohol may have the effect of allowing you to fall asleep easily, but inevitably you will wake around 2-3am, when the liver starts trying to breakdown the alcohol, which stimulates wakefulness. A late meal, still requires digestion and this is best done while you are awake and moving around rather than trying to sleep
As an experienced and leading Adelaide naturopath in South Australia, Merridy Casson has a unique functional medicine approach which revolves around identifying the underlying cause of her client’s health concerns or disease.
As an experienced and leading Adelaide naturopath in South Australia, Merridy Casson has a unique functional medicine approach which revolves around identifying the underlying cause of her client’s health concerns or disease.