Sleep seems to be becoming a big problem for many people unfortunately. And it is super-vital for good health. Here are some tips that have worked for me or for others I know, or which I have read about - different things work for different people, so no guarantees. If you have a chronic problem, you will need medical advice - this is not a substitute for that.
If you have any other tips that have worked for you, do share with me or post as a comment below.
A Healthy Routine
- The quality of your day has an impact on the quality of your sleep. So it is important to cultivate some good habits right from when you wake up. And to have a series of activities that calm and relax you, starting from 6 PM. Listing some below.
- Since your general health has a huge impact on your sleep, fixing the roots of your sleep issues improves your health overall - so this is also a good investment in a longer healthier life. 😀
Daytime Routine
Setting Circadian Rhythms right
- Make sure you get early morning sunlight on your eyes. You could sit facing the East and do your pranayama for a while. Don't look directly at the sun, but make sure there is light falling on your open eyes at least for 10 mins. 7 AM is a good time. This re-sets your body clock - so by evening you should start feeling sleepy.
- Try to get some sun again in the evening, before sunset. Don't miss any opportunities to get some sun during the day.
Exercise
- It is important to get some form of exercise and movement into your day, based on your age, body type, health etc. Overdoing it also does not help.
- You think exercise is expensive? Hospital treatment is WAY more expensive.😁Prevention is not just better - it is way cheaper than cure.
Bedtime Routine
- Wind down: No strenuous exercise post 6 PM ideally. You should be going into winding-down mode now.
- Early to bed, early to rise is still recommended as the healthiest option for your brain and body, though people have different habits.
- Have a regular bedtime. Keep a recurrent alarm on your phone for 1 hour before bedtime. That is a reminder for you to start winding down.
Relaxing
- Stretches. It is good to have a 10-min stretching routine that relaxes all parts of your body, especially your pelvis-hip area, where stress is stored.
- Body Scan. Lie down and consciously relax each body part, starting from the toes or fingers. This is the basis of yoganidra too. It works by breaking your flow of thought and getting you to focus on your body for a short while. Use online videos as a guide if you can't do this yourself.
- Yoganidra: Search for videos online. This can be practiced any time of the day. There are 10-20-30 min versions online.
- Meditation. Goes without saying.😊 Find a good yoga therapist who can teach you this.
- Yoga + pranayama: Yoga has some specific asanas to be done before bedtime - especially the Child Pose, Balasana. Also some pranayama that lowers heart rate. Learn from a good yoga therapist. They could also teach you pranayama to do during the day, to lower your heart rate.
- The Hamstring Stretch: One of the best stretches ever. Lie down with your butt against the wall, lift up both your legs so they are fully supported on the wall. You should feel the stretch on your hamstring muscles, on the lower side of your legs. Spread your arms wide and just let the ground support you. Stay in this pose for a while, focusing on your breath. It lowers BP, relaxes the hamstrings and your whole body. You can also open the legs wide in this pose and stay for a while. If you can bend your knees and touch the bottoms of your feet to each other in a Namaste pose, and press the knees to the wall, it gives a very good hip stretch. This is excellent relaxation and should improve the quality of your sleep.
- Some people have tight calf muscles - make sure you stretch them well before sleep.
Stories and Music
- Sleepy Stories, on Spotify. Someone reads out a story in a sleep-inducing calming voice.
- Audible (app) is another option, where a book is read to you.
- Various kinds of calming music for sleep - just search on YouTube.
- There are various kinds of sounds that help better sleep. Again available on YouTube. Binaural beats, for example.
- Apps that have guided meditation for better sleep. Like Calm.
- Reading certain kinds of books helps some people.
- Sometimes listening to something very boring or read in a monotonous voice puts some people to sleep. :)
Intake
- Chamomile tea at bedtime works for some people
- A pinch of nutmeg and turmeric heated in some milk and had at bedtime.
- Try to finish dinner before 7 PM. This is a very good routine to try and get into.
- Speak to a nutritionist and choose what you eat for dinner. Fruits may raise blood sugar and keep you awake.
Application
- Apply coconut oil under your feet, in the arch of your feet, just before sleep. This also cools down the body, excellent during summers.
- Some people say magnesium spray on their calf muscles helps relax them and improves sleep. Have heard this helps women during menopause. Available online.
- A few drops of lavender essential oil on your pillow appears to help some people.
Light and Temperature- Your room should be dark enough. Wear a sleep mask if that helps.
- Cooler room temperatures help sleep.
- A warm bath before sleep helps some people - because the body cools down afterwards.
No stimulation
- It is best to not do activities that stimulate your brain post 9 PM. This includes talking, listening to stuff that will make you think etc.
- If you are over-excited about something, find ways to park things so you don't wake up in the middle of the night thinking about it - maybe a habit of writing things down before sleep?
Discipline
- It is very important to prioritize sleep - let others know that you would like to meet up earlier, go home in time for your before-sleep routines. Be very protective of your sleep.
Therapy & Treatment
- Many health conditions/deficiencies have an impact on sleep. So speaking to a good GP + nutritionist is important - do not self-medicate.
- If stress/anxiety is the source of your sleep issues, then that needs to be treated first. Talk to a doctor/therapist. Anxiety may also cause you to wake up in the night/early hours of the morning.
- Some doctors may prescribe a short course of melatonin, to regulate your sleep pattern.
- Sleep issues are also common during peri-menopause and menopause. These will eventually go away. Speak to your gynecologist and see what supplements you may need to take. All steps above could also help.
- An Ayurvedic retreat may help cleanse your gut, relax you, and therefore re-set your patterns.
- High levels of Cortisol: High cortisol levels happen because of stress - mental or physical. This causes you to wake up. Speak to a doctor or a nutritionist. Ashwagandha helps reduce stress. But always best to talk to your GP before you try medication. A simple blood test tells you if you have high cortisol. Include it in your annual/bi-annual check-ups.
- Low Magnesium: Can be easily supplemented with foods high in this mineral. Like walnuts. A simple blood test tells you if you have low magnesium. Talk to a nutritionist.
- If you tend to wake up many times to pass urine, will be good to check your water intake post 6 PM. This frequency may also increase with age. Exercises to strengthen the pelvic floor muscles could also help.
- Massage: Periodic massages will help relax the body. Set a routine based on what works for you. A face massage usually makes me fall asleep.
Going back to sleep
- This a tough problem for many. I need to gather more information here. Please share anything that works for you.
- I believe getting up and reading something in another room works for some people - come back and sleep when you are sleepy.
- Another method is to just watch your breath - the inhale/exhale.
- Start thinking of random unconnected words - this helps some people.
- Pranayama really helps with slowing down thoughts before sleep - this may prevent you from waking up.
Reference
Loads of interesting reading material online.
