RELAXATION - HINTS AND TIPS FOR RESTFUL SLEEP

The importance of sleep, rest and recovery

We can spend up to one thirds of our lives sleeping which allows our mind and body to rest, recover and repair.

Sleep deprivation cannot be sustained for more than a few days without having a negative impact on our health and quality of life – mood can be affected, the ability to cope and it can take longer for physical recovery. Below you can see the reasons why a good night’s sleep is so important for all of us.

“Sleep is no mean art: for its sake one must stay awake all day” by Nietzsche

SLEEP

Growth

Memory

Neuro-endocrine

balance

Immune healthLearning

Cellular repair

Protection from

disease

Understanding Sleep

There are two sleep cycles which occur during the night and each has a role to play for the body-mind – Rapid eye movement (REM) and Non-Rapid Eye Movement (NREM).

Rapid Eye Movement (REM)

Active sleep with increase in body tension

Increased pulse rate, blood pressure and respiratory rate

Blood flow to brain increases

When most dreams occur

More likely to be irritable and remember dreams if you wake up

Mind is renewed and refreshed

Increased levels of serotonin and dopamine directly influence mood

Sleep stages increase in length in latter part of the night

Non-Rapid Eye Movement (NREM)

Happens in first part of the night

Sleep becomes progressively deeper

Body is in resting state

Recovery and restoration of physical energy happens

Blood pressure goes down

Circulation is directed to muscles, away from brain

Crucial phase of sleep where body and functions are renewed and repaired

Builds energy to maintain health

Stimulating growth and development

Immune system is strengthened

Sleep disruption and the consequences

Poor sleep quality can have a detrimental effect on the individual both physically and psychologically. Someone with a life limiting illness may be subjected to disrupted sleep and rest which can affect their mood and ability to cope as well as having negative impact on their physical recovery.

“Laugh and the world laughs with you, snore and you sleep alone” by Anthony Burgess

Common sleep disruptors

Tea and coffee contain caffeine, a central nervous system stimulant

Energy drinks which contain Guarana, a stimulant

Nicotine

Nasal decongestants which contain Adrenaline

Steroids

Mental stress

Alcohol – change sleep pattern if excessive

Bright lights which affect the pineal gland

Intense mental activity before bedtime

Intense environmental stimuli before bedtime – using iPad / iPhone

Poor sleep quality

Reduced alertness

Impaired mood

Poor memory and concentration

Increase in sleep apnoea, reduced respiratory drive

Immunity is compromised

Increased inflammation

Weight gain

Depression

Therapeutic approaches to sleep

Individuals deal with their sleep issues in a number of different ways – alcohol, herbal drugs, prescribed sedative medication, tryptophan rich foods (an amino acid which is associated with healthy sleep by increasing melatonin) – to name but a few.

Our intention is to provide you with a more natural, holistic approach in promoting better quality sleep – focusing on you as a whole person.

That said if you are taking prescribed medication please continue to do so as the approaches we share with you below are intended to complement your medication and not to replace them.

Gradually with improved sleep and restoration of a normal sleep pattern, you may be able to reduce your reliance on prescribed medication under the supervision of your doctor.

We would recommend that you try the therapeutic approaches one at a time – that way you will be able to gauge which gives you maximum benefit in improving your quality of sleep.

You may wish to keep a sleep diary for a couple of weeks which will help you to identify what keeps you awake at night … it may be having caffeine just before bedtime, not exercising enough or poor sleep hygiene which we will go on to next.

Interventions for sleep

Play relaxing music to promote sleep and reduce anxiety

Relaxation techniques such as meditation and guided visualisation

Breathwork to help slow the mind and bring calm

Diffuse / vaporise fragrances

Warm bath to increase night time sleepiness and slow wave sleep

Roller ball infused with Lavender

Ingestion of herbal teas - traditional remedies for sleep promotion

Sleep (eye) masks to improve levels of melatonin production

Hand / Body creams used in the transitional preparation for sleep

Tips for improving sleep efficiency

In addition to the therapeutic approaches outlined above, there are other lifestyle changes you can make to promote restful, quality sleep and improve your sleep hygiene at bed time.

Sometimes simple things such as not having caffeinated drinks in the evening can improve the quality of sleep. Caffeine, and coffee in particular, is a stimulant. This opens you up to a number of side effects that can hamper your sleep, including restlessness, stomach cramps, frequent urination, an elevated heart rate.

At night it is a good idea to avoid using electronic devices as the blue light emitted from the screen can hinder sleep as well as the activity of scrolling and taking in information which your brain has to process and disseminate.

“There is a time for many words, and there is also a time for sleep.” By Homer, The Odyssey

Improving sleep efficiency

Take daily exercise, morning or early afternoon

Establish a regular sleep schedule

Learn and practice relaxation techniques

Look at positive, happy images to encourage pleasant feelings

Think positive thoughts by using affirmations

Reduce the amount of napping during the day

Increase your daily dose of natural sunlight

Avoid caffeine, alcohol or stimulant medications

Remove television, computer, mobile phones and tablets from sleeping space

Ensure lighting in the bedroom is subdued and reduce stimuli

Avoid having a heavy meal late into the evening

The benefits of a good night’s sleep

The impact of improving sleep will positively impact on your general health as well as improving quality of life, mood, coping strategies, energy levels, well being and tolerance of any treatment interventions.

“Even a soul submerged in sleep is hard at work and helps make something of the world.” by Heraclitus

Repair

Recover

Rebalance

Recharge

Release

Relax

Relinquish

Recharge

REST

REST

Useful links and Apps

There is plenty of useful information together with apps that can aid relaxation and sleep if you search on the internet.

https://www.nhs.uk/apps-library/filter/?categories=Sleep

https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/

https://www.nhs.uk/live-well/sleep-and-tiredness/

https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation

Please note that some apps are free, some are free for a while and then start charging so please read the terms and conditions carefully.

When doing or attempting any of the relaxation techniques it is important that you always work within your own comfort levels and capabilities.