20 Apr 10 natural ways to avoid sleep deprivation and enhance rest
The thought of a good nights sleep is sheer luxury for some, for others sleep is like oxygen, life depends on it. Sleep deprivation is on the increase and causes many problems such as tiredness, exhaustion, stress and passive parenting. According to a police report, tiredness is responsible for 15% – 20% of motorway accidents in the UK. Sleep researcher Dr William C. Dement, says ‘sleep deprived people are less happy and more stressed than those getting 8 hours downtime at night’. He has declared sleep deprivation a national emergency, claiming that 95% of Americans suffer from lack of sleep at some point in their lives.
Sleep is essential to our health and wellbeing. Popular opinion states that we need an average of eight hours sleep a night to maintain optimum health. Few people would argue with this, but actually getting eight hours sleep may be another matter.
People suffer with insomnia for numerous reasons. However the inability to sleep is underpinned by common features, such as feeling under pressure, overworked, anxious about coping and achieving your desired results. Whether you are parenting your first child, caring for teenagers, heading a major organisation, researching your PhD, changing career, starting school or awaiting a prison sentence. If you feel emotionally overwhelmed your sleep is likely to be the first thing to suffer.
Main reasons people lack sleep
1. Loss and Grief
2. Relationship problems
3. Caring for new babies and young children
4. Workplace stress – pressure, bullying, redundancies, adapting to change
5. Business owner – fears and worries
6. Financial worries
7. Parenting teenagers
8. Life changes – divorce, moving house, children leaving home
9. Pain, disability and ill health
10. Low self esteem, powerlessness
A dictionary definition of sleep is ‘A state of rest in which consciousness is almost entirely suspended’. Sleep and the resulting shift in consciousness provide the opportunity for ‘self-regulation’. This is the bodies unique ability to rest, repair and rebalance. As you read this blog, your body is hard at work. Trillions of cells have reached their sell by date and need to be replaced. I am afraid to say they will not all be replaced unless your health is in optimum condition. Deterioration of health occurs when more cells die than the body is able to rebuild. Sleep is so important because that’s when your body does vital catching up.
So how much sleep do we need?
No fixed answer, it differs for us all at different times in our lives and depends on the activity we exert during our waking days. Some people get by on very little sleep while for others, anything less than eight hours has disastrous consequences. If you have been ill and your body has repair work to do then you will require more sleep. If you are depressed, less sleep can help raise your mood and energy levels. Children whose bodies are growing, maintaining, repairing and learning need lots of sleep to function at their highest potential. Adults who actively exert themselves mentally or physically need good sleep to maintain health and wellbeing.
Timeless wisdom suggests it is not really the amount of sleep you get, that matters, but the quality of sleep. It is important to create an internal environment where self-regulation can occur. Self-regulation harmonises your body and optimises your energy so you can perform at your best.
The ancients developed ways of optimising energy while still awake. It is said in yoga psychology that 30 minutes deep relaxation is as beneficial to your system as a nights sleep. While it is not always within our control to get a good night’s sleep; most of us could find 30 minutes twice a day to practise deep relaxation or what is known as Yoga Nidra or yoga sleep.
If you need an audio guide for deep relaxation and reducing stress, try using my Success without stress 30 day Audio programme, or other similar relaxation tool. Create a habit of practising and developing your relaxation skills daily before you go to bed for the next 30 days.
When you are anxious and stressed about issues in your life, even if you do go to sleep your sleep is often light, you are tossing and turning, things are on your mind and you are likely to be creating scenarios in your mind that are far worse than the reality. So although you were asleep, you were not really resting, and when you wake up you could still feel quite tired.
This is why yoga psychology suggests deep relaxation as a powerful tool for fully resting the body. Deep relaxation has a beneficial effect on the brain and nervous system, which positively impacts health. Relaxation eases brain rhythms creating alpha waves, which are a reduction in activity from the busy beta waves of ordinary waking consciousness. Research shows that, relaxation is beneficial for many stress related ailments and health complaints including insomnia.
‘75% of long-term insomniacs who have been trained in relaxation and meditation can fall asleep within 20 minutes of going to bed.’ Dr. Gregg Jacobs, Psychologist, Harvard
A lot takes place during relaxation. Although relaxation is shorter than a night’s sleep, the results are similar. Your body gets the opportunity to relax, repair and rebalance. People who find it hard to fall asleep are often the ones snoring during relaxation sessions. When the mind is relaxed sleep comes easy.
Ten natural ways to relax the mind and enhance sleep
1. Lavender baths – pour twenty drops of lavender essential oil into a hot bath
2. Camomile tea – drink a cup of camomile tea before bed, can also be given to children
3. Reflexology – intense foot massage that relaxes the body and induces sleep
4. Relaxation – learn breathing and muscle relaxation techniques
5. Journaling – write down what went well in your day plus anything you need to remember for the next day. This clears your mind.
6. Talk to people – share your worries with someone who cares
7. Avoid coffee, caffeinated drinks or heavy meals in the evening
8. Play soft relaxing music, once in bed, such as relevant tracks form Success without stress
9. Create a relaxing sleep environment comfortable, uncluttered, no TVs, airy and dark.
10. Create a relaxing and repetitive pre-bedtime routine using any of the above.
We know sleep is a necessity, yet unfortunately this knowledge alone doesn’t create sleep. If it could be bought then like most luxuries it would bring a high premium. Sleep is wonderful if you can get it, if not, maybe its time to stop seeing yoga, and relaxation as luxuries that take time, energy and money and begin seeing them as necessities for reducing stress, enhancing sleep, raising energy levels and maintaining your overall health and wellness.
Caroline Shola Arewa
Award winning Coach, Speaker and Author. Shola supports people to get their Energy back and Life on track! Shola is the Founder/Director of the popular Energy 4 Life Wellness Coach Training and has appeared on radio and TV worldwide. To find out more about, Shola’s books, Wellness Coach training programmes and to receive a Free 7-day Email-course on Creating Ease and Excellence in your life and work visit: energy4lifecoach.com and sign up.
Yoga Teacher, Psychologist, Author and Trainer of Wellness Coaches.
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