Do you lie awake at night tossing and turning only to get up in the morning wondering why you even bothered going to bed? Do you count down the hours until you can get back to bed, in the hope that maybe, just maybe, tonight you'll get some better sleep?
You are not alone, many of my clients suffer from sleep issues. During several different periods in my life, I’ve also suffered from poor sleep. Because of my high level of sensitivity, I’m a very light sleeper, so over the years I’ve done a lot of research and experimentation to get myself to the stage now where I can have a good night’s sleep.
In this blog post I share the tips and tricks I’ve learned on my journey so that you too can sleep better.
The science of sleep
At first glance, sleep is deceptively simple. For most people, it’s just a matter of getting comfortable, closing your eyes and drifting off to Dreamland. But despite how simple it seems, sleep is one of the most complex and mysterious body processes known to science.
Before the 1950s, most people believed sleep was a passive activity during which the body and brain were dormant. Since then, scientists have found that there are many biological processes that happen while we sleep. As it turns out, sleep is a period during which the brain is engaged in a number of activities necessary to life, which are closely linked to quality of life.
There are a number of medically recognised sleep disorders, for instance; insomnia, parasomnia, sleep apnea, restless leg syndrome, and narcolepsy, which I will cover in more detail in the next season of my podcast ‘The Resonance Revolution.’ But you don’t need a doctor to tell you if you’re not getting enough sleep, or your sleep quality isn’t good, you’ll probably know that already, just from how you feel.
How much sleep do we need?
The CDC (Centers for Disease Control and Prevention) says the average adult needs 7 to 9 hours of sleep a night. Getting less than that on a regular basis can lead to health problems.
Is all sleep the same?
No. While you sleep, your brain cycles repeatedly through two different types of sleep:
REM sleep (Rapid-Eye Movement)
As you cycle into REM sleep, your eyes move rapidly behind closed lids, and your brain waves are similar to those during wakefulness. Your breath rate increases and your body becomes temporarily paralysed as you dream.
Non-REM sleep
REM sleep was previously believed to be the most important sleep phase for learning and memory, however newer data suggests that non-REM sleep is more important for these tasks, as well as being the more restful and restorative phase of sleep.
The first part of the cycle is non-REM sleep, which is composed of four stages.
The first stage comes between being awake and falling asleep
The second is light sleep, when heart rate and breathing regulate and body temperature drops
The third and fourth stages are deep sleep
The cycle then repeats itself, but with each cycle you spend less time in the deeper stages three and four of sleep and more time in REM sleep. On a typical night, you’ll cycle through four or five times.
Why we need sleep
The song lyrics “Gonna live while I'm alive, I'll sleep when I'm dead” by Bon Jovi had a strong influence over many young people in the 80s, including me. This song became an anthem for those who aspired to achieve their dreams and ambitions before they got too old to enjoy their success, and it helped motivate a whole new generation of workaholics to up their stakes in the global rat race.
In the verse Bon Jovi says: “If they say that that ain’t healthy, Well then livings a disease.” No wonder my parents weren't Bon Jovi fans, they knew that once you have kids, sleep becomes more precious than gold!
Let’s take a closer look at why we need sleep, along with what happens if we don’t get enough.
There are many processes that happen during sleep that are critical for our overall health. Without them, our bodies can’t function correctly, for example:
The brain stores new information and converts short-term memories into long-term memories
Nerve cells communicate and reorganise, which supports healthy brain function
The brain’s glymphatic system clears out waste from the central nervous system
The body repairs itself and grows new cells, restores energy, and releases molecules like hormones and proteins
Emotional wellbeing
Sleep is also necessary for emotional wellbeing, so you can have an appropriate reaction to stress and are less likely to overreact.
Weight maintenance
Sleep affects your weight by controlling hunger hormones; ghrelin, which increases appetite, and leptin, which increases the feeling of being full after eating. Lack of sleep elevates ghrelin and suppresses leptin, which can make you hungrier. Recent research shows that chronic sleep deprivation, even as few as five consecutive nights of short sleep, may be associated with increased risk of obesity and metabolic syndrome.
Proper insulin function
Sleep is also important for proper insulin function. Insulin is a hormone that helps your cells use glucose (sugar) for energy. Sleep protects against insulin resistance, which is when your cells don’t respond properly to insulin. This can lead to high blood glucose levels, and eventually type 2 diabetes.
Immunity
Sleep deprivation can inhibit the immune response and make the body susceptible to germs. When you sleep, your body makes cytokines, which are proteins that fight infection and inflammation. It also produces certain antibodies and immune cells. Together, these molecules prevent sickness by destroying harmful germs.
Heart health
While the exact causes aren’t clear, scientists think sleep supports heart health. This stems from the links between heart disease and poor sleep.
As you can see, sleep is essential for good health and wellbeing just as much as food and water. So, it’s no wonder we spend about one-third of our lives sleeping.
What might be preventing you from sleeping better?
But knowing how important sleep is doesn’t make it any easier to get a good night’s sleep - we need to understand the many factors involved with getting a good night's sleep so that we can investigate which ones need tweaking. In my experience there is usually a combination of factors, so it's helpful to keep that in mind when auditing your sleep habits.
Let's take a look at some of the physical, mental, emotional, spiritual and environmental influences that might be preventing you from sleeping well and how to optimise them.
Physical Influences
Food & Beverages
Have you ever considered that your food and beverage choices and the timing of your eating and drinking may make it harder for you to fall asleep, stay asleep and get good quality sleep?
Many people turn to caffeine, sugary snacks and energy drinks to boost their alertness and combat fatigue, but they may not realise the difference between these external stimulants, which are mere deceptions, and the body’s true intrinsic energy mechanisms. These substances often create a sensation of energy that can be mistaken for real energy, which comes from ATP or adenosine triphosphate - the primary energy currency of our cells and the source of stable, long lasting energy in our bodies.
Let's take a look at the beverage that is the most widely recognised sleep inhibitor…
Caffeine
Caffeine is a powerful central nervous system stimulant found in coffee, tea, and energy drinks. It works by blocking adenosine receptors in the brain, which are responsible for promoting sleep and relaxation. Therefore, caffeine tricks the brain into feeling awake and alert. It provides a temporary surge in perceived energy, but it doesn’t actually produce ATP or provide long-lasting vitality.
What’s more, relying on caffeine to replace genuine ATP-generated energy can lead to a cycle of dependence and eventual crashes as the effects of caffeine wears off. Over time, caffeine can disrupt natural sleep patterns and create a sense of constant fatigue as the adrenal gland becomes less sensitive to the ongoing stimulus. This is often referred to as adrenal fatigue. Caffeine has also been linked with high blood pressure, anxiety and panic attacks.
What if you want to stay awake?
If you’re using caffeine to stay awake, say for a night shift, it might not be the best plan. Studies show that using caffeine to stay awake for night shifts and to shift sleep to the following day may lead to significantly decreased sleep quality overall. A 2018 study in nighttime shift workers found that those who consumed more caffeine had greater sleep disturbances and psychological distress.
Other foods and beverages that contain caffeine to be aware of:
Decaf coffee - it's not possible to remove all the caffeine from coffee
Chocolate - the darker the chocolate, the more caffeine it has
Foods that contain kola nut as an ingredient
Green and black teas - caffeine is sometimes called theine when it is in tea
Guarana - also contains other stimulants like theobromine and theophylline
Yerba mate - also contains other stimulants like theobromine and theophylline
‘Energy’ drinks - some cans contain the same amount of caffeine as a home-brewed coffee
Sugar
High-sugary foods and drinks can have a similar effect to caffeine, albeit through a different mechanism. They cause a rapid spike in blood sugar levels, leading to a surge in energy. This high is often followed by a steep crash as blood sugar levels drop, leaving you feeling even more tired than before and craving more sugar. This rollercoaster of energy and fatigue is not sustainable in the long run and can contribute to sleep issues.
High glycemic index (GI) foods
Foods that have a high glycemic index like refined carbs also rapidly increase blood sugar levels. There are several reasons why a high glycemic diet and foods high in added sugar and refined grains seem to be associated with poor quality sleep.
High GI foods cause significant spikes and drops in blood sugar levels. This triggers your body to release hormones, like adrenaline, cortisol, and growth hormone, which can lead to symptoms like anxiety, hunger, and irritability. High glycemic diets also trigger inflammatory responses in the body and create imbalances in beneficial intestinal bacteria, which may also affect sleep.
Spicy foods
Eating spicy foods close to bedtime may also keep you awake for several reasons. Spicy foods are known to cause indigestion and worsen symptoms of heartburn and acid reflux. When you lie down to go to sleep, these spicy food-related symptoms can become worse, as acid may travel into the oesophagus, causing irritation that can keep you awake at night.
Fatty foods
Eating foods high in fat, like fried chicken and fatty meats, may contribute to poor sleep. Research shows that greater fat intake, especially saturated fat, may negatively affect your sleep pattern. This may be because your digestive tract slows when you’re sleeping, so eating a fatty meal may overwhelm the digestive system, leading to discomfort that can keep you awake at night. Furthermore, high fat foods are known to exacerbate symptoms of acid reflux, another sleep disrupter.
Fast food and other ultra-processed foods
Ultra-processed foods like fast food and packaged snacks may not be the best choice for restful sleep. These foods tend to be high in ingredients linked to sleep disturbances, including: refined carbs, added sugar, and saturated and trans fats. Research consistently links diets high in ultra-processed foods to poor sleep quality and short sleep duration.
Don’t eat late in the evening
Eating late at night may negatively affect sleep quality. Consider eating dinner at least a few hours before you go to bed. If you do choose to eat later, limit consumption to a small snack. As we have seen, the quality and type of food in your late night snack may also influence your sleep.
Alcohol
Even though having a drink or two at night to relax and unwind before bedtime may initially make you feel tired and fall asleep faster, studies show that drinking alcohol can significantly disrupt sleep and hormone levels during the night. That’s because alcohol changes nighttime melatonin production, which plays a key role in your body’s circadian rhythm. Because alcohol is so strongly linked to insomnia, sleep apnea, snoring, and disrupted sleep patterns, healthcare professionals usually recommend avoiding alcohol before bed as part of insomnia treatment.
Don’t drink any liquids before bed
On the topic of drinking liquids before bed, ‘nocturia’ is the medical term for excessive urination during the night. It can negatively affect both sleep quality and daytime energy.
Although hydration is vital for your health, it’s wise to reduce your fluid intake late in the evening. As with food, try not to drink any fluids for 1–2 hours before going to bed.
Medications
For some individuals, the medicines they take may affect how they sleep. This is especially so with some over-the-counter medications for allergies, colds and flus, which contain ingredients designed to keep you alert in order to counter the drowsy effects of the active ingredient. If you suspect your prescription medication is disturbing your sleep, speak to your doctor, they may be able to adjust the dose or timing, or prescribe something else that doesn’t steal your sleep.
In many cases alternative medicines like those based in Ayurveda and TCM (Traditional Chinese Medicine) are better able to remedy the root cause of the illness (rather than just masking symptoms) without as many side effects. Both of these traditions go back many thousands of years and have sleep remedies that are tried and true.
Weight management
Studies show that people who are overweight tend to have more sleep issues than people without. Obesity may even lead to obstructive sleep apnea, a health condition that can make it hard to breathe at night, resulting in sleep loss.
Exercise
While getting regular physical exercise can enhance all aspects of sleep and has been used to reduce symptoms of insomnia, exercising too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness hormones such as epinephrine and adrenaline.
In an experiment where people exercised at either 7am, 1pm or 7pm it was shown that those who exercised in the morning reduced their blood pressure while they were sleeping by an average of 25% as well as increasing their percentage of time they were getting deep restorative sleep by a whopping 75%.
The double spike in cortisol induced from both early morning exercise and by exposure to early morning light holds the key as to what we should be doing to guarantee a great night's sleep. As cortisol levels spike, melatonin levels must drop, there appears to be an inverse relationship where when one rises the other must fall. The greater you can spike your cortisol before the hours of 9am, the greater the fall of cortisol in the evening.
Sleeping posture
Having a good sleep posture, which maintains the natural curvature of the spine while a person is lying down, can reduce pain, snoring, improve breathing and circulatory functions and improve overall sleep quality. The spine is crucial to body function. It protects the spinal cord and helps balance and distribute weight across the body’s muscles and bones. If a person’s head and neck are not properly supported or their hips are twisted while they sleep, the spine may become misaligned. Poor sleep posture can lead to neck and back pain, limiting mobility and significantly affecting a person’s quality of life over time.
Menopause
During the menopausal transition, the body produces increasingly less estrogen and progesterone, hormones involved in the reproductive cycle. These changes affect many systems and processes in the body, including several that impact sleep.
Thermoregulation: During menopause, estrogen withdrawal causes the brain to become more reactive to temperature shifts. This causes it to initiate cooling processes, like sweating, at lower core body temperatures - leading to hot flashes and night sweats.
Mood: Changing estrogen levels may interfere with neurotransmitters involved in mood regulation. This could explain why mood swings, depression, and anxiety are more prevalent during the menopausal transition - along with the sleep difficulties associated with these conditions.
Metabolism: Menopause affects the way the body converts food into energy. Low estrogen levels can contribute to weight gain, which in turn, can contribute to the development of snoring or sleep apnea.
Circadian Rhythm: Following menopause, many people experience a weakening of their circadian rhythms, which are the biological processes that operate according to a 24-hour clock. This includes the sleep-wake cycle.
What can we do to reduce the effects of menopause on sleep?
Hormone replacement therapy (HRT)
Most people immediately think of hormone replacement therapy as a way to reduce menopause symptoms. But anytime you introduce hormones that are not endogenous (created in the body) at the precise time and dose they would normally be created in the body according to the body’s circadian rhythms, you run the risk of getting the dosage and the timing wrong - and that can have some serious consequences.
HRT is known to increase the risk of:
Breast tenderness
Headaches
Mood Changes
Nausea
Vaginal bleeding
Bloating
Hot flashes
Cramps
Weight gain
Acne
Depression
Fatigue
Fluid retention
Hair loss
Rashes
Abdominal pain
Diarrhoea
Vaginal dryness
Insomnia
Memory Problems
Myalgia
Indigestion
Night sweats
You may have noticed that many of these side effects are the very symptoms the HRT therapy is designed to fix! So it's really worth doing your research before you start taking any hormone treatment.
Melatonin supplement
Some evidence indicates that taking melatonin, the sleep hormone, can improve sleep during and after the menopausal transition. Taking melatonin supplements may also elevate mood and reduce hot flashes.
Hormonal support supplements
A gentler and a lot less risky alternative to HRT, is hormone support supplements. These don’t contain any hormones, but instead have blends of herbs and minerals that help the body balance and harmonise its hormone levels. I tried one called Harmony and found it to be great for short term relief of menopause symptoms.
You may also want to consider these other supplements to help you relax and go to sleep:
Magnesium - may promote better sleep by calming the nervous system, relaxing muscles, reducing anxiety, and potentially helping regulate your circadian rhythm.
Nitrates - found in beetroot juice and other foods, can improve sleep quality, particularly in people with conditions like COPD, by potentially normalizing sleep cycles and improving oxygen delivery to tissues, leading to deeper and more restful sleep.
Omega-3 - fatty acids, particularly DHA, may improve sleep quality by stimulating melatonin production, regulating norepinephrine levels, and potentially reducing inflammation related to sleep disorders like obstructive sleep apnea.
Zinc - plays a role in sleep by contributing to the synthesis of melatonin, a key hormone for healthy sleep, and potentially acting as a circadian rhythm regulator.
Resveratrol - which is part of a group of compounds called polyphenols. They’re thought to act like antioxidants, protecting the body against damage that can put you at higher risk for things like cancer and heart disease. Some studies suggest it could modulate circadian rhythms and potentially improve sleep quality.
While these supplements are not a magic bullet for menopause related sleep issues, they can be useful when combined with other strategies. Make sure to try these supplements one at a time to test their effects on your sleep and to make sure you don’t have a negative reaction.
My menopause symptom-busting strategy
After reading about the potential benefits of a low starch diet, I thought I’d give it a shot. Within 24 hours of starting this diet, I noticed fewer and a lot less intense hot flashes. And within a week I could sleep through the night and had no hot flashes.
There were other positive side effects too. I lost the menopause spare tire around my middle, my moods and energy levels improved, I have better mental clarity, focus and recall. My skin also feels smoother and firmer with no extra exercise. I have fewer migraines and headaches as well as body aches and pains.
I believe one of the reasons why this low starch/low GI diet is so effective for alleviating menopause symptoms and improving sleep is because, once ingested, starch and refined sugar burn like rocket fuel, so fast and furious that the body has difficulty controlling the blaze. You may have noticed that before a hot flush there is a mini panic attack going on in your body. I believe this is a pre-ignition stress response, in other words your body screaming; “Ahhhh danger, fire, fire!”
So far we’ve talked a lot about the sort of more physical things that can interfere with sleep that we can take control of, but what about the things that are less tangible?
Mental Influences
Stress
By far one of the biggest contributors to bad sleeping patterns that I see among my clients every day is stress. Persistent stressors can heavily contribute to chronic or long-term sleep disturbance.
These stressors may include:
Problems or dissatisfaction at work
Divorce and other marital or family difficulties
The death of a loved one
Major illness or injury
Crucial life changes
Financial loss
Solutions to stress
Thankfully there are numerous strategies for relieving nighttime stress and anxiety before bedtime. Some people use one or two of these relaxation strategies while others (like myself) practice a combination of them.
Mindfulness meditation - which involves being still and present in the moment so you can observe your feelings, thoughts, and emotions as they pass without judgment. This can help you understand why you’re experiencing those feelings. Once you understand the why’s, you’re more able to allow your emotions to be expressed and processed fully, which in turn helps you to relax and unwind.
Meditative movement - incorporates the attentiveness of meditation with gentle physical movement and focused breathing, for example yoga, tai chi, and qigong.
Slow, deep breathing - There are many structured practices for deep breathing. I like the one called ‘Box Breathing’, which is when you breathe in for 5 counts, hold for five counts, exhale for 5 counts, hold for 5 counts and repeat.
Progressive Muscle Relaxation - involves concentrating on certain parts of the body and to contract and release your muscles up and down your body in sequence, beginning with your toes, feet, calves, and so on. This allows you to relieve the physical tensions and stresses you may be experiencing.
Massage - encourages the release of serotonin, the feel good hormone. Serotonin is also a precursor to the hormone melatonin, which helps us to fall asleep.
Aromatherapy - involves diffusing essential oils (concentrated plant extracts) which when inhaled directly affects the brain's limbic system, the area of the brain responsible for emotions, memory, and behaviors. Lavender is known for its calming properties and can help you relax and drift off to sleep.
Listening to calming music - can reduce cortisol (stress hormone) levels and release dopamine, the feel good hormone, which can also reduce pain, another common cause of sleep issues.
Humming - According to the authors of ‘The Humming Effect’, humming helps with stress levels, sleep, and blood pressure, increases lymphatic circulation, releases endorphins, creates new neural pathways in the brain, and boosts blood platelet production. I’ve tried it and it works really well!
Reading a book - for ten to thirty minutes before bed. This is a great way to de-stress and prepare your body for sleep. I allow myself 30 minutes to read before I turn the light out, but quite often I’m falling asleep after 10 minutes, it's that effective.
Taking a hot bath - Studies show that taking a hot bath about 90 minutes before bed can help people fall asleep more quickly. The hot water actually helps change your body’s core temperature so that you go to bed with a lower temperature. A drop in temperature helps signal to the body that it’s time for bed.
Epsom salts - added to your bath gives you even more benefits. That’s because epsom salts (magnesium sulphide) relaxes muscle tension, reduces stress, and increases the body's magnesium levels.
Journaling - Writing down your thoughts, emotions and concerns can help you to get them out in the open so you can process them. Journaling for 10 minutes before bedtime calms me down and helps me get sleepy. It has also helped me become aware of patterns that I would otherwise have missed, which has enabled me to make changes to my lifestyle. I am much healthier because of it.
Reducing overstimulation - for instance scrolling on social media, answering emails and watching action movies before bed.
Emotional Influences
Anger and resentment
When you go to bed angry or resentful, your body releases the stress hormones adrenaline and cortisol, which heighten alertness and makes it harder to relax. You might find yourself replaying upsetting events in your mind, which can prevent you from drifting off to sleep. The saying "never go to bed angry" warns us that if we don’t resolve our emotions before bedtime, we can expect to have a rubbish sleep.
Holding onto anger and resentment is never worth losing sleep over, so talk it out - ideally with the person you’re mad at, but if that’s not an option, discuss it with someone else who is open to listening. If no one else is around, or if you don’t feel like sharing, journal your heart out. It’s amazing how quickly writing about the problem can de-escalate your emotions, help you find positive solutions and make you sleepy all at the same time.
I find mediating on my unwanted emotions during a long hot bath amazing for defusing them and washing them away so I can have better sleep.
Heartbreak, sadness, grief and loss
It's normal to experience sleep disturbances when you're heartbroken or suffering from a loss.
Establish a consistent sleep routine - Go to bed and wake up around the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle and help aid long-term sleep quality. A 2020 review of 41 studies found that going to bed late or having an irregular sleep pattern negatively affected sleep quality.
Allow yourself to feel your emotions - Don't suppress your feelings of sadness or grief. Allow yourself to grieve and process your emotions, which can help you heal.
Build social connections - Spend time with friends and family, or join a support group to connect with others who are going through similar experiences.
Distract yourself - Distracting yourself with activities you enjoy can help you to focus on something other than your heartbreak, like being of service to others.
Spiritual Influences
Spiritual insomnia
Did you know that there is such a thing as ‘spiritual insomnia?’ I hadn’t heard of it until I looked into why my spirit guides started periodically waking me up at 4am. I thought it was rather cheeky of them, but then I got the memo…I was supposed to make use of those early morning hours to do my mediation and writing. It’s been known for centuries that it's during those hours that the veil between dimensions is thinnest and therefore the best time for having ecstatic or spiritual experiences. So, if you go through a period of waking up in the early hours of the morning and being wide awake, it might be because your spirit guides are prompting you to meditate, complete a task or start a new project.
Spiritual anxiety
Spiritual anxiety can arise from feeling disconnected from a higher power or your true self, experiencing a lack of purpose or meaning, or grappling with fears about the future, often interpreted as a crisis of faith. It’s characterized by feelings of uncertainty, or a lack of inner peace, and it can significantly disrupt sleep patterns. Some people find that spiritual practices like prayer, meditation, or spending time in nature can help reduce spiritual anxiety.
Environmental Influences
Your bed and bedroom
A big part of getting a good night’s sleep depends on your sleeping environment. If you’re not sleeping on furniture that was designed for sleeping on, i.e. a bed, you are most likely compromising your sleep quality and duration.
Bed design - the best mattress for YOU is extremely subjective but you get what you pay for, so think of the money you spend on a quality bed and bedding as an investment. If you and your partner can't agree on a mattress firmness, consider a split design so neither of you have to compromise on comfort.
Pillows - Beyond supporting the head, pillows can also be used to support the spine, chest, hips and knees. If you sleep on your back, try putting a pillow under your knees. If you’re a side sleeper, try placing a pillow between your knees, behind your back and in front of your chest (to stop your shoulders caving) to help you maintain a comfortable and supportive position. Having a fortress of pillows around you can also help support you psychologically by giving you a feeling of safety and security.
Bedding materials - When it comes to bedding materials, it's best to go for the natural ones, like cotton, wool and duck down as these breathe better and keep you at a more consistent temperature throughout the night, decreasing the likelihood of you overheating. Microfiber bedding traps heat more easily than cotton, that’s because its made from polyester, which is derived from plastic, which doesn’t breathe well and can cause your body to overheat and bring on experience night sweats
Light levels
Bright light suppresses melatonin production and raises our cortisol levels, whereas low light levels cause your brain to release melatonin, which makes you sleepy. In this way artificial lights such as alarm clocks, streetlights and electronic devices can interfere with sleep.
Even though we have blinds and curtains over the bedroom windows, light still gets through. Because of my light sensitivity, I often sleep with a piece of soft black fabric over my eyes, this not only blocks out light, it has the added bonus of keeping my head warm in cooler weather. It’s incredible the improvement that something so simple as a piece of fabric makes to my sleep.
Reduce blue light exposure in the evening
Of all the colour spectrum, studies have shown that red and orange light at night has the least effect on disrupting our own bodies production of melatonin. Whereas white and blue light, which electronic devices like smartphones and computers give off in large amounts, is the worst type in this regard.
It's been estimated that for every hour we expose ourselves to blue and white light from tvs, computers, or fluorescent lighting, we can expect a 30 minute drop in sleeping time. So it's a good idea to have a curfew on your entertainment an hour and a half before you plan to go to bed.
If you must use your devices beyond your designated bedtime, there are apps available that you can install that will lower the blue and white light. One such app is called flux, you can use this both on your phone and laptop. If you choose to watch a show, screen it through the computer instead of watching the tv. There are also blue light blocking glasses that you can wear to reduce nighttime blue light exposure.
Noise levels
If you can’t reduce those pesky intrusive noises or move away from them, consider wearing noise cancelling ear plugs. I wear them almost every night because I sleep next to a loud sleeper and our house is on a busy road. The earplugs greatly improve my sleep duration and quality, they even block out the ultra high and low frequency vibrations that I can sense but others can't. I like the way the earplugs make me feel like I’m in my own private cocoon - it makes me feel safe and sound, without the sound.
Temperature levels
Body temperature has a big influence on your sleep. Did you know that body temperature and insomnia are linked? If possible, keep your bedroom at a comfortable temperature. Around 18.3°C or 65°F seems to be a comfortable temperature for most people
Ventilation and air quality
Did you know that the quality of the air you breathe while sleeping can significantly impact the quality of your slumber? Indoor air pollution refers to the presence of harmful contaminants inside buildings, such as:
Dust
Pet dander
Volatile organic compounds (VOCs)
Mould
Smoke
Chemical fumes
These pollutants can come from a variety of sources, including cleaning products, building materials, and even the furniture and carpets in your living spaces.
If your allergies get worse at night or if you're just looking to improve your indoor air quality and, in turn, your sleep, there are several steps you can take:
Regular cleaning and dusting. Keeping your living spaces clean and free of dust and other allergens can greatly reduce indoor air pollution.
Ditch the carpet and use dust mite covers for mattresses and box springs.
Proper ventilation and air circulation. Ensuring adequate airflow and ventilation in your home can help remove stale air and introduce fresh, clean air into your living spaces.
Use of air purifiers. Investing in a high-quality air purifier is one of the most effective ways to filter out pollutants and create a healthier indoor environment conducive to better sleep.
Lying down can worsen your allergy symptoms. When you lie down everything in your nose starts dripping down your throat, and that can lead to more or worse coughing, wheezing, and difficulty breathing than when you're standing upright. Solution: Prop yourself with extra pillows might help ease congestion and post-nasal drip while you sleep.
Move your moggy. Find a different place for your pets to sleep outside of the bedroom. Pet dander remains in the air longer and can accumulate on your carpet or comforter.
Pesky pollen can linger on your skin, hair, and clothing, so before bed, shower and put on clean PJs when outdoor allergies are bothersome. Also, sleep with the windows closed to minimise how much pollen enters your sleeping area.
Geopathic Stress
The term ‘geopathic stress’ is used to describe potentially harmful natural or man-made energies which emanate from the Earth and cause discomfort and ill health to those living above.
Geopathic stress (GS) represents a distortion of the Earth's natural frequency, which has become known as ‘the Schumann resonance’, named after the physicist W.O. Schumann who identified it in 1952. This frequency is so vitally important to our health and wellbeing that any distortion of this 7.83 Hz level creates a stressor with the potential to damage our immune systems and disrupt our sleep.
Types of GS stress include:
Earth grids and fault lines
Underground Water Veins
Yin & Yan Disturbances
Black & White Streams
Negative Ley Lines
Nodes - where energy streams or ley lines intersect
Energy vortexes
Earth has several global geomagnetic grids, above which low intensity radiation of natural origin is concentrated, often imperceptible to most people, including:
The Hartmann Grid
The Curry Grid
The Benker Cube
Man-made disturbances to the earth’s surface can give rise to further distortions, including:
Quarries and mines
Road and rail cuttings and embankments
Building foundations
Tall buildings with steel pilings
Drains, sewers and tunnels
Overhead or buried utility pipes and wires
Electricity-generating stations and substations
EMFs
In addition to these, devices such as mobile phones, microwaves, dishes, power lines and electric cables can deliver harmful EMFs (electromagnetic fields) constantly which interfere with the earth’s natural energy fields and are highly toxic in nature.
General symptoms of GS include:
Difficulty in getting to sleep and waking up
Drowsiness, fatigue and lethargy
Insomnia
Lack of focus
Excessive dreaming
Cold/restless feet & legs in bed
Frequent numbness or tingling in feet or hands.
Asthma/respiratory difficulties at night
Emotional disturbances
Low immunity
Sick building syndrome (SBS)
Sick building syndrome is a condition in which people develop symptoms of illness or become infected with chronic disease from the building in which they work or reside.
The World Health Organisation estimates that 30% of offices, hotels, institutions and industrial premises have SBS.
While electro-, micro-, and radio wave and chemical pollution are undoubtedly major factors, SBS is generally rooted in the presence of GS under the property. Unbalanced energy can be spread throughout a building by the steel construction frame, wiring loom and pipework, or a metal bed frame. Thus a steel-framed house with SBS will usually feel much more unhealthy than a brick or wooden house.
Solutions to Geopathic Stress & Sick building syndrome
The study of how the geopathic stress and sick building syndrome affects living organisms is called Geopathology and it was initiated by the observations of dowsers and increasingly investigated by physicists and engineers.
Geomancy is the art of using dowsing tools like pendulums and rods, as well as charts and maps to locate and diagnose Geopathic stress, sick building syndrome and other types of energetic disturbances on the land and in buildings.
Geomancers look for signs of GS and SBS by ‘reading’ the land and buildings, observing the behaviour of birds, insects, animals and humans. Geomancers can measure and map GS anomalies and help building occupants to avoid, shield or minimise effects. They can also rebalance the energy of the landscape, buildings, animals and people.
Did you know I am a geomancer? Click on the link if you would like to learn more about how I can help you with my House or Workspace Sessions.
Turn it off
Another thing you can do to reduce the effects of GS and SBS is to turn off all electrical devices in your bedroom, including (and especially) the wifi. E-smog is a term used to describe the invisible 'smog' of overlapping electromagnetic fields generated by electrical devices, equipment and wiring, which is especially dense in built up areas like towns and cities.
Hundreds of peer-reviewed scientific studies from around the world have proven beyond a doubt that EMF’s or RF radiation, which are the information carrying radio waves that transmit information of all sorts to all our devices, can cause a biological impact on our bodies and is especially disruptive to our sleep.
Most people can’t feel EMFs but I can, that's because I’m electrosensitive. I can hear the high pitched whine electronics make when they are switched on and it gets even louder when they are charging. When I turn the wifi off at night I can also hear and feel the difference it makes to my nervous system. There is a deeper level of silence and stillness in the air, which is heavenly to someone as sensitive as me.
Cosmic influences
Let's move on to my favourite subject - the cosmos.
The cycle of day and night isn’t the only external cue that can influence our circadian rhythms. Another important factor is the cycle of the moon, which can also affect our sleep patterns. In fact, some people report experiencing changes in their sleep during the full moon (I know I do), a phenomenon known as the "lunar effect.”
But the influence of the cosmos on our sleep doesn't stop there. Recent studies have also found a link between cosmic rays and our sleep quality. Cosmic rays are high-energy particles that originate from outer space, and they can penetrate through Earth's atmosphere and reach the surface.
Research has shown that exposure to cosmic rays can disrupt our circadian rhythm and lead to sleep disturbances. This is because these particles can interfere with the production of melatonin.
Furthermore, cosmic rays can also impact the brain's neurotransmitters, which are chemicals that transmit signals between nerve cells. This can affect our mood, cognitive function, and overall well-being, all of which can have a direct impact on our sleep quality.
This new area of cosmic research highlights the complex nature of our bodies and reminds us of how interconnected we are with the universe.
Solutions to cosmic influences
While I am still researching this topic, the only solution I have found thus far is to keep a journal of how the sun and moon cycles affect me so I can plan ahead. So far it's been really helpful to know when I’ll be at my sparkling best (or not) so I can schedule my work around my natural ebbs and flows. The added benefits is that it has helped me to slow down and take more time off to enjoy life. After all, isn't that what it's all about?
What else can I do to sleep better?
Besides all the things I have mentioned so far, is there anything else you can do to get better at sleeping? Here are some more ideas…
Get morning light
Spending time in natural morning sunlight can help keep your circadian rhythm healthy and in turn improve your daytime energy and nighttime sleep quality and duration.
Reduce irregular or long daytime naps
Experts say that the effects of sleeping during the day varies from person to person but generally speaking it can confuse your circadian rhythms, meaning that you may have a harder time falling asleep at night.
The 10-3-2-1-0 rule
Have you heard of the 10-3-2-1-0 rule for sleep?
10 hours before bed = no more caffeine
3 hours before bed = no more food or drink
2 hours before bed = no more work
1 hour before bed = no more screen time, and
0 hour before bed = number of times you hit the snooze button
Biofield Tuning
There is an insomnia protocol in biofield tuning that I frequently do for my clients which focuses on a specific combination of meridian points to improve their sleep. My clients have found this protocol to be effective with both in-person and distance sessions.
Summary
When it comes to improving your sleep, there's no one-size-fits-all solution. Everybody is different, and what works for one person might not work for another. However, by trying out some of these techniques, you might just discover a new approach that helps you get the rest you need. And who knows, you might even have some fun along the way! If you’re still awake after reading all of this, you deserve a rest!
Reader's discount offer
Asa thank you to my blog readers, I'm offering the first 3 readers a 15% discount on their next 1-On-1, Distance session or House or Workspace Session.
For booking a 1-On-1 session, use the code 1SLEEP15 at the checkout.
For booking a Distance session, use the code 2SLEEP15 at the checkout. For booking a House or Workspace Session, use the code 3SLEEP15 at the checkout.
Reader's discount offer Ts & Cs:
One coupon per customer. Offer expires 18-3-25. 3 month booking window. Redeemable on 1-On-1 and Distance sessions only. Not in conjunction with any other offer. Please note that all new clients need to book an Initial Reading & Consultation appointment first before booking their session.
If you liked my blog please let me know and make sure to subscribe to my newsletter to keep informed of future blog posts, which will also include the chance to claim the reader's discount offer.
If you would like to learn more about dowsing check out my in-person and online classes here https://www.vanessawood.nz/classes
Comments