My Sleep Coach | Sleep Deprivation and Insomnia Cures
My Sleep Coach offers a revolutionary sleep treatment program that reverses the impact stress has on the mind and body and helps cure insomnia. It's our mission to enable great sleep naturally. This blog is for sharing tips, facts, inspiration and information about sleep
Ever wondered what’s the key to happiness? It turns out you don’t need more money, you just need more sleep!
The Living Well happiness index, developed by Oxford Economics and the National Centre for Social Research in the UK, has found that sleep has the strongest association with a person’s happiness and wellbeing – well above money.
Researchers asked thousands of people across the country questions about their relationships, finances, and lifestyle with the goal of uncovering what it truly means to live well.
What they found was somewhat surprising: that being more rested is more beneficial to wellbeing than if your disposable income was increased five-fold.
[WATCH THE VIDEO HERE]
In short: getting a better night’s rest will have a far more profound impact on your happiness, than that pay rise you want!
For us at The Sleep Expert, this study highlights the need for a cultural shift in the way we perceive and prioritize the size of our bank account vs. the quality of our ZZZ’s.
The fast-paced, competitive world of our Western society where the hard working and constantly striving are rewarded and often glamorized, has conditioned us to believe that sacrificing our rest for the pursuit of material success is the way to a more fulfilled life. We are seldom taught to reflect on the consequences that this ‘sleep less, work harder’ mentality has on the things that really matter – like our productivity, health and interpersonal relationships. And, unfortunately, we often don’t learn the value of sleep until chronic insomnia, disease and burnout set in.
The results from the Living Well study offer crucial insights for us all and invite us to look at how we prioritize sleep in our everyday lives. All-in-all they are a simple and welcome reminder that, sometimes, all we need to feel better is just a little more sleep!
NEED MORE HELP? Would you love a free 1:1 session with ME to get better sleep now? Click here now
When you wake up in the morning, your tone for the day is already set. The mood you wake up in will typically determine the quality of your day.
But what determines the mood you wake up in? It’s the quality of your sleep. We spend so much time and money enhancing our diet and fitness, but improving our sleep can be the single most important thing we do. Optimizing our sleep can revolutionize the quality of our life.
Improving your sleep can involve a number of steps, but here are 7 simple tips to a better night’s sleep – drug-free.
Change your values around sleep
In the west, we place a very high value on doing (rather than being). We often consider sleep to be a waste of time. However, it is during sleep that we heal and rejuvenate. Of course, while we are asleep we are not conscious to know what is going on. If we were, we would probably put sleep up as our number one priority.
While we sleep, we produce human growth hormone which keeps us young, as well as an array of hormones that make us feel happy and motivated the next day. Our brains are also effectively “cleaned out”, so we are on the top of our game cognitively the following day.
If we truly understood this, we would probably place quality sleep at the top of our list. By valuing sleep, we begin to prioritize it, and we do things better when we prioritize them. Start to value sleep, rather than seeing it as a time burner.
Learn to read your stress signals
I have so many clients coming to me saying that they don’t believe their sleep struggles are stress-related, but when we look at their physiology, all of the signs of stress are there. If we have elevated stress levels every day, we may feel normal, even though our nervous system is saying something else.
We need to personally be aware of how stress manifests in our physiology so that we know when you are stressed.
Do you have short shallow breaths into your upper chest, or do you have long slow deep breaths into your lower abdomen? Do you have tight muscles, or loose, relaxed muscles? Do you hunch over or do you have a flexible and upright posture?
If you answered the former rather than the later to any of these questions, chances are you have elevated stress or anxiety levels. Lowering your stress and/or anxiety levels will help you to sleep better. But the first step in this process is knowing when you are stressed or anxious, so:
Learn to read your physiology so you are actually aware of when you are stressed or anxious.
Step into your Feminine
The daytime is more closely tied to our masculine energy – doing and achieving. It is the time we activate our sympathetic nervous system. At night, in order to sleep, we need to activate our parasympathetic nervous system – which is associated with the feminine (relaxation, simply being, etc)
The parasympathetic nervous system is connected to our “rest, digest and reproduce” functions. If we are still in fight or flight, we cannot drift off into a peaceful rejuvenating sleep. Regardless of whether we are male or female, we need to step into the softer feminine energy at night, in order to succumb to sleep. Learn to let go and surrender, especially before bedtime.
Connect to Yourself
When mind, body, and spirit are out of alignment, it is very difficult to fall asleep. Connecting to yourself and living in alignment with your truth will help you not only to sleep more easily but will help you to achieve a better quality sleep. Take a moment to be still, reflect on your day, and release any tension you are holding onto. Where in your life are you living in misalignment with your higher purpose and values?
Get into a Whole Brain State
It is much easier to fall asleep when our left and right hemispheres of the brain are integrated. Most of us have a dominant left brain so we need to do more activities to activate the right hemisphere of the brain as well. This includes getting out of our routine and doing new activities, as well as activities which utilise the imagination. Children drift off to sleep with a nice bed time story. They can be very creative, and it truly helps. Try activating the right hemisphere of your brain by doing something creative before bed.
Have Open Sleep
Most of us curl up when we go to bed. What we may not realize is that we are putting our body into a fight or flight posture. Studies show that when we are in fear, we automatically go into the fetal position.
If we go to sleep in this position, we may be signaling to our nervous system that we are in fight or flight, and that it is not safe to go to sleep. Starting tonight, try to sleep with an open posture instead. It can take some time to get used to, but in the long term, it helps. Open up the lung area, so that you can take nice deep breaths.
Take a Smile to Bed
Experiment with different strategies that help you to get to sleep at night. Have one prepared – that you know works – so that you’re not lying there planning the next day. Different strategies work for different people. Find something that helps you switch off from the day and helps you to shift your state to something you find pleasant and relaxing. Whichever strategy you find, do it with a smile.
We are more likely to have positive thoughts if we have a smile on our face. This helps us to nod off faster. Put a smile on your dial in bed.
There is so much more to sleep than the commonly written about topics of sleep hygiene (ie the sleep habits and “rules”) and the common answer of meditation/mindfulness. The tips in this article are just the tip of the iceberg. We are all unique. In order to create lasting and deep changes to your sleep, you will get the best results by working directly with your own sleep expert. Your sleep expert will work with you one on one to eradicate your sleep issues – so that you feel great and live to your true potential.
NEED MORE HELP?
Would you love a free 1:1 session with ME to get better sleep now? Click here now
Sleep comes naturally for all of us, so much so that we humans spend one third of our entire life sleeping. That means, if we live to be 75 years old and we’re sleeping at least 8 hours a day, 25 years of that is spent sleeping.
But has sleep really been given much importance or has it taken the sidelines and for some, maybe even considered just an option and no longer a necessity?
We’re past the era when people knew very little about the importance of sleep or what happens during sleep and have gone from thinking sleep was a form of death to actually being able to document different brain cycles during sleep – and yet we’re sleeping lesser or not at all either because of sleep issues or by choice.
Because of the significance of sleep in our physical, mental and emotional well-being, it is important that we don’t let sleep be just a nighttime ritual behind closed doors, but an open subject for all to discuss and celebrate and even share with others.
With people sleeping over an hour less than what we did 100 years ago, we have an epidemic of partial sleep deprivation in western society. This is finally being recognised. People are beginning to understand that sleep health is just as important, if not more important, than diet and exercise.
World Sleep Day is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving. It is organised by the World Sleep Day Committee of World Sleep Society and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders. As of 2016, World Sleep Day had a total of 394 delegates in 72 countries around the globe. Source
This year, World Sleep Day will be celebrated on March 17, 2017 (today!) all over the world and will echo the message of “Sleep Soundly, Nurture Life.”
Celebrate Sleep Your Way
You don’t necessarily have to be a delegate to help spread the good message of sleep throughout the world, you can be a Sleep Ambassador in your own simple way and you can start with prioritising and improving your own sleep.
Here’s how you can help celebrate World Sleep Day:
Check the quality of your sleep: are you waking up refreshed and rejuvenated or are you waking up groggy and with low energy? A good night’s sleep is comparable to charging your batteries to make you fully-charged to start another day. If you don’t sleep well, don’t buy into the myth that there is nothing that you can do, and that you just have to “put up with it”
Become aware of what affects the quality and duration of your sleep. What does and doesn’t work for you? Don’t just look at your sleep habits – but what are you doing during the day that affects your sleep at night? If you can’t figure it out or need some help it might be time for a trip to a Sleep Coach.
Be a living testament of good sleep: Waking up on the wrong side of the bed is an expression which might be linked to not being able to sleep soundly thereby affecting your mood and quality of life. If you get enough quality sleep, you’re affecting the world around you with your positivity and vibrance. Sleep more so you can smile more and live longer!
World Sleep Day is a celebration every first Friday of March but that doesn’t mean sleep should only be celebrated then. Sleep should be celebrated everyday and you can start now!
Good night and sleep tight! Don’t let the bedbugs bite!