Top Ten Tips for a Good Night’s Sleep

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A good laugh and a good sleep are the best cures in the doctor’s book” (Irish Proverb)

There’s no doubt about it, a good night’s sleep can make all the difference to how we feel and how well we function. In this article I share my top ten tips for a better sleep.

Sleep affects mental and physical health

Sleep is a vital ingredient for physical and mental wellbeing, yet 33-45% of adults report having inadequate sleep*. The consequences of poor sleep are not just cosmetic (“Oh gawd, look at the dark circles under my eyes!”). Of more serious concern to the individual and the whole community are health problems, worker safety and performance, and risk of motor vehicle accidents.

Sleep is complicated!

The research tells us there are many factors that affect sleep quality and quantity. Now everyone’s different and some of us are more sensitive to some of these factors than other people. It’s not a black and white science that we’re dealing with – many of the studies have been done in clinical settings (not in the home) and have tested for more extreme conditions of one factor at a time, rather than a mixture of different factors that we’re more likely to experience in our everyday lives. Sleep is a complicated process. The cause and effect is not always direct and clear, so what seems helpful at first glance (for example drinking alcohol or smoking before bed), may actually be masking the issue (such as stress and anxiety).

Find out what works for YOU

So part of the trick to getting a good sleep is getting to know yourself first including what’s most likely to help and hinder your own situation. The research base is a great place to start experimenting to see what conditions work best to give you a refreshing night’s sleep.

Plan of Action

Here are my top ten tips to improve your chances of a fabulous sleep:

1. Feelings of safety

If you don’t feel safe, have a chat with someone you trust, or your doctor or a counsellor to develop a plan to feel safer.

2. Caffeine, alcohol, tobacco and other drugs … and food

Substances such as caffeine (think coffee, chocolate and energy drinks), alcohol, tobacco and other drugs may bring a temporary feeling of relaxation, but they can also disrupt hormone production, sleeping rhythms and other health issues. Likewise, your eating habits may have an impact on your sleep. Avoid spicy foods if this causes discomfort and avoid large meals and drinks at bedtime. There is some evidence that certain foods might help you sleep better – wholegrains; some nuts, fruits and dairy foods; and caffeine-free tea.

3. Pain levels

Chat with your doctor or health practitioner if pain is preventing a good night’s sleep. Pain is a complex phenomenon with a wide range of causes. There are many different pain management techniques to choose from – find out what works best for your overall health and wellbeing.

4. Medication

Some medications can make you feel drowsy, and others can make you feel more alert. Check in with your doctor or pharmacist for advice on anything to do with medication.

5. Exercise and napping

Benefits of exerciseIn my professional (and personal) experience, one of the most effective ways to improve sleep is to increase your exercise, especially in the morning. Moving around throughout the day and reducing how long you are sedentary for is also helpful. Some people find it helpful to have a short nap during the day, but later in the afternoon may disrupt your night time sleep.

6. Light and dark

Get yourself some morning light. This triggers the production of melatonin, a hormone responsible for your inner body clock – you’ll feel sleepy when it gets dark in the evening. Despite many people using TV and devices just before bed or even while they are in bed, the type of light they emit and the stimulation they provide can really impact your sleep. The recommendation is to turn devices off an hour or so before bed and don’t take them into your room.

7. Stress Management

Stress quote Dr Kerryn PhelpsManage your daytime stresses so that you’re not holding that tension when you go to bed. Learn body relaxation techniques as well as mind relaxation techniques. Mindfulness training is particularly useful. If you’re locked into a vicious cycle of insomnia, it can be helpful to have some cognitive behavioural therapy sessions to power up your thinking and make positive changes to your sleep.

8. Routine

Find an evening routine that’s helpful and then follow it. This might take some experimenting to see what soothes you and what stimulates you. Make your routine a habit, and remember that it can takes weeks of adjusting to a new habit or routine before you see the full results.

9. Environment

Are you comfortable in bed? Is it too hot or cold? Too soft or hard? Noisy? Smelly? Too light or too dark? Is it relaxing and comforting? Avoid doing work or studying in your bedroom as this can build an association with a wakeful or stressed state.

10. Caring Responsibilities

Are you responsible for the care or wellbeing of other people, livestock or pets through the night? If possible share your caring responsibilities with someone else so you can take turns at sleeping a bit longer, or a bit better.

Let's sum up!

So there you have it – my top ten tips to improve your sleep, and the best thing about it is you can start experimenting right away! If your sleep doesn’t improve after trying these strategies, make sure you have a chat with your doctor. There are some medical and psychological conditions that may need more specialised interventions to get you the super sleep you deserve!

*”Report to the Sleep Health Foundation 2016 Sleep Health Survey of Australian Adults” Robert Adams, Sarah Appleton, Anne Taylor, Doug McEvoy, and Nick Antic (The University of Adelaide, The Adelaide Institute for Sleep Health) Read the report 

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

What does self-care mean for women?

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Do you feel pressure from the fast-paced world, juggling your responsibilities and striving to fit self-care into your already busy life? If so, you’re not alone! Women often report that the biggest obstacles to self-care are lack of time and competing priorities. The consequences are far-reaching. This article brings new light to these obstacles, offers you some practical self-care ideas to incorporate into your day without adding any more pressure, and invites you to a delightful morning of retreat!

What is self-care?

“Self-care” has become a trendy cliché in recent years, but it’s so much more than simply another activity to fit in your day, or a luxurious treat you might have occasionally. We’re bombarded with images and advertisements that suggest self-care is all about pampering, looking good, and spending money on yourself. These experiences and products may be an important part of your personal routine, but genuine self-care runs much deeper.

Love is CaringSelf-care is literally all about caring for yourself, possibly in similar ways that you care for other people in your life. This includes caring for your physical, mental, emotional and spiritual health. Sometimes this includes doing things that feel good such as a relaxing bath or an outing with friends. It also means making choices for ourselves that might feel uncomfortable in the short-term, because we know this is what’s best for our longer-term wellbeing.

Sometimes self-care is uncomfortable

We barely think twice when we take firm action with others we care about. For example, as parents we know it’s in the best interests of our children to place limits on the TV they watch. Our children might not like it but we know how important it is for their overall wellbeing, and so we stand firm. When it comes to standing firm on our own self-care, it can be easy to give in to our feelings in that moment. It’s easy to ignore the long-term health benefits of daily exercise when it’s so much cosier sleeping-in instead. Where is our internal parent when we need them?!

What’s getting in the way of self-care?

There are infinite obstacles to self-care but most of them fall under one of these headings:

External Pressures

Women in our society have unconsciously been conditioned to take on multiple Wise words from my future selfroles, and to perform them with excellence, and with a smile on their face. More often than not women carry the bulk of the emotional load in both family and work life – organising, planning, predicting, comforting, parenting, caring, pleasing, time-managing, problem-solving, rescuing and so on. The many competing priorities present dilemmas on a daily basis. Who’s got time or energy to stack self-care into a life that’s built around serving other people’s needs?

Internally Generated Excuses

These issues focus on the way women think about themselves and their roles.  I am a friend to myselfThe way we think is closely related to the way we have been socialised when were younger, with the added layer of personality thrown in. So it’s no surprise that women often share certain beliefs, assumptions and thinking patterns related to self-care – it’s selfish to do something for myself; people will think I’m selfish / not coping; time and money should be spent on something or someone else who needs it more than me; I don’t have enough time or energy; I should just soldier on like everyone else does …..

What’s the big deal with self-care anyway?

Self-care is not selfish. Think about what values are most important to you – perhaps compassion, kindness, generosity? Many of us readily live out these values towards other people yet struggle when it comes to ourselves. How can we truly be compassionate, kind and generous beings when we select who we are compassionate, kind and generous towards? Are you being consistent with your values? How does this affect your self-care?

Consequences of poor self-care

The consequences of poor self-care include reduced physical and mental health, strained relationships, under-performance and increased of risk of compassion fatigue and burnout. Consider also how you are modelling self-care practices (or lack of them) for the next generation. Unwittingly we often enable unhealthy and unsustainable practices to continue to the next generation, reinforcing gender inequity along the way.

Self-care without the pressure

Here are some self-care actions that don’t add extra pressure into your day:

  • say ‘no’ to something so you can say ‘yes’ to something more important

  • set boundaries in your relationships

  • mute your phone at meal times

  • take time to enjoy preparing a nutritious meal

  • delegate some responsibilities

  • have some ‘go-slow’ time each day

  • change your morning routine so you feel less rushed

Saying no

What does self-care look like for you?
What are some actions you could take every day that show compassion, kindness and caring towards yourself?

Women Empowered Morning of Retreat

Discover the possibilities that arise when you prioritise your own health and self-care!

Women Empowered Morning of Retreat

Come along to my next Women Empowered Morning of Retreat in Warwick on Tuesday 4th September 2018. This will be a gentle-paced morning of reflection, discussion and creative activities.

MORE INFORMATION AND REGISTRATION

Read about my last retreat “Women Empowered: Framing My Future with Financial Confidence”

….. and some of the insights gained by the women who participated.

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.