Sleep is the best meditation – Dalai Lama
Why is sleep so Important?
Getting enough sleep is as important as having a healthy diet, staying hydrated or exercising. Sleep gives our body and mind the chance to rest and recharge. There is no set rule as to how much sleep you need as it varies from person to person. Some people may need 8 hours sleep each night, while others may need more or less than this. Sleep patterns can also vary with age, older people often needing less sleep than younger adults.
There are many benefits of sleep: it improves our brain function, boosts our immune system, improves our mood and reduces inflammation in our body.
Insomnia is a sleep disorder which is defined as having three or more sleepless nights a week over a period of one month or more. Insomnia is said to rank second after the cold as most common health complaint internationally and that roughly 1 in 3 adults worldwide are said to have insomnia symptoms.
Common symptoms of Insomnia
Fatigue – When you are so exhausted that it is difficult to get through the day and cope with life’s daily activities. This ultimately has a negative impact on both your work and home life.
Mood – Lack of sleep will make many of us feeling grumpy and irritated. Over time chronic insomnia can lead to anxiety or depression.
Stress – While some stress is natural, too much of it can be detrimental to our health. A lack of sleep can cause the body to react as if it’s in distress, releasing more of the stress hormone, cortisol. Cortisol is responsible for your fight or flight reaction to danger, increasing your heart rate in anticipation of a fight. Too much cortisol, however, can lead to weight gain and cardiovascular issues over time.
Problems with Concentration or Memory – Sleep deprivation can make it difficult to focus and pay attention. It can hamper your ability to perform tasks that require logical reasoning or complex thought, and it could impair our judgement.
Impact of Insomnia on our Health
The long-term lack of sleep can have a negative impact on our health and can increase the risk of certain conditions:
Things you can do to improve your sleep:
Consistent sleep schedule
Going to bed and waking up at different times can make it difficult to fall asleep and wake up feeling rested. A consistent sleep schedule can help “set” your body clock and allow you to get 7 – 9 hours of sleep each night.
Avoid sleeping during the day
Naps longer than 20 to 30 minutes will increase the chances of having a disturbed night’s sleep.
Avoid watching TV or being on your phone right before bedtime
It is best to turn off all electronic devices at least an hour before going to bed. This will ensure that the bright ‘blue light’ from the TV or mobile devices do not interfere with your body’s natural sleep-wake cycle.
Limit or avoid caffeine, alcohol, and nicotine before bedtime
Caffeine and nicotine are stimulants and can cause difficulty falling asleep. Although alcohol may help people fall asleep more easily, it generally causes disturbances later in the night.
Avoid exercising too soon before bed
Exercise can cause your brain to release hormones such as cortisol and dopamine, which can interfere with sleep. It is better to exercise in the morning or afternoon and to rather do something like yoga in the evening.
Avoid eating a large meal before bed
When you eat, your body heats up as it works to digest the food you’ve eaten. This can interfere with lowering body temperature necessary for falling asleep.
Don’t force yourself to try to go to sleep
This will only make your mind and body more alert. Ultimately, it’s best to focus on relaxing rather than trying to force yourself to fall asleep.
Thinking you need less sleep than you do
It is important not to underestimate how much sleep you need. if you regularly get only 5 hours of sleep per night, it can severely affect your physical and mental health. Although the exact amount of sleep you need varies from person to person, most adults benefit from between 7 and 9 hours.
How can Hypnotherapy help with Insomnia?
Solution Focused Hypnotherapy is a type of ‘talking therapy’ combining the use of psychotherapy with hypnosis. It is a positive and enjoyable process which helps overcome the underlying anxiety or habits which may be contributing to insomnia. Hypnosis uses guided relaxation techniques to help your mind relax bringing the conscious and subconscious minds together to focus on positive suggestions which may be helpful. All clients receive an audio track to listen to at bedtime which uses guided relaxation techniques to calm the body and mind. Thus, enabling clients to sleep better each night and awaken feeling refreshed.