Somewhere in the last century, getting a good night’s sleep has become more of a challenge than completing the Rubik’s Cube. “Sleep disorders are one of the commonest problems seen by general practitioners. Patients typically see themselves as having a medical condition, a fixed-name disease,” says Dr Caroline Hungerford in her book, Good Health in the 21st Century.
According to Hungerford and other sleep experts, our modern lives perhaps present the biggest stop sign to a great night’s sleep. Stress is a key offender—essentially it disrupts the body’s natural ‘switch off mechanism’ that prepares us for a kip.
Naturopath Danielle Steedman explains: “Sleep is regulated by an internal ‘clock’, which is tuned by the day/night cycles, called circadian rhythms. When the sun sets, your brain starts to release ‘sleepy’ chemicals, until eventually you need to retire for the night… unfortunately chemicals or hormones released in our stress response can interfere with this bodily process, making it difficult to get a good night’s sleep during stressful periods.”
Five expert-endorsed sleep savers
1. Herbs for your head
“If worrying thoughts are disturbing a good night’s sleep, herbal medicines can be very useful. A combination of Hops, Passionflower and Lemon Balm calm an overactive mind,” says Steedman.
2. Talk it out
“Talking through problems with a friend, family member or GP can often dispel these temporary stresses and help improve sleep patterns. Try not to become anxious and stressed about not sleeping; remember that a lack of sleep over a short period is not harmful. Anxiety about not sleeping adds to the stress levels and worsens sleep patterns,” advises Infrapsych, a federal government-endorsed mental health information organisation.
3. Work up a sweat
Being physically active during the day boosts your body’s level of melatonin, the ‘sleep hormone’ by nightfall, writes Hungerford.
4. Rethink the drink
Hungerford advises that while alcohol brings on an initial dopiness, if you drink a higher quantity you may experience an ‘excitement phase’ a few hours later. Booze can have a ‘two-phase action’, she says.
5. By your bed…
When worrying thoughts rob you of sleep, create a ‘to do list’ by your bedside, says Steadman: “That way you don’t have to worry about them, you have your list!”
Did you know?
When you focus on office problems prior to sleep, it puts your mind in a high state of alert that can prevent you from relaxing into REM sleep. You may sleep, but awake unrefreshed.
References available on request