Make Time for Better Sleep
CATHERINE PINHORN
Hastings has been basking in glorious summer sun over recent weeks and, while sunny days boost our physical and mental health in many ways, they can be detrimental to our sleep.
Melatonin, a hormone that helps us to relax for sleep, relies on darkness. Once the sun comes up, secretion stops so the body can prepare for the day. Due to the longer daylight hours in summer, the time of melatonin secretion is shorter than in winter, and this can have a big impact on our sleep.
Sleep is essential for our health. It helps our bodies to heal and repair and supports almost all the systems at work throughout our bodies: immune system, skeletal, nervous, muscular, and hormonal. Sleep also helps regulate our moods, our capacity for concentration and learning, our memory, our cardiovascular health, our appetite and our energy levels.
Awareness of the importance of sleep has increased in recent years with studies on the relationship between inadequate sleep and a wide range of disorders, including obesity, type-2 diabetes, and dementia to name a few. Unfortunately, knowing the importance of sleep doesn’t help us achieve it, and ironically tracking how much (or more likely how little) we are getting can trigger anxieties that only worsen our stress levels and sleeplessness.
The vicious stress-sleeplessness cycle
Paying too much attention to our sleep deficit can sometimes worsen it: stressing about sleep makes it harder to achieve, and sleep deprivation makes us more susceptible to stress. The more we worry about sleep, the higher our stress hormones rise, and too much of the stress hormone cortisol can stop us from drifting off and can wake us up in the far too early hours.
Breaking the cycle of anxiety and insomnia is best treated by addressing both issues concurrently; alleviating tension throughout the day and entering a state of relaxation just before bed. By getting a good night’s sleep we can be better prepared to deal whatever the next day throws at us.
Better sleep without medication (or smartphone apps)
One way to help alleviate tension and promote relaxation is to practise the Feldenkrais Method, which uses small, slow, subtle movements to become more aware of the body and promote wellbeing.
By becoming aware of the areas of tension we hold within our bodies we can focus on gentle movements and techniques that release and relieve them.
Gentle movements to relieve tension in the upper back and neck
We carry a lot of stress in our shoulders, neck and upper back. This exercise promotes awareness of how we commonly hold tension in our anatomy and how to release it.
Sitting with both feet flat on the floor, feel your contact with the seat of the chair. Slowly bring your chin toward the chest and slowly look up. Repeat this small movement allowing the breath to be soft and exhale as you lower the chin inhale softly as you lift your head. Rest.
Bring one arm across the chest to hold under the armpit around the shoulder blade or shoulder joint, then cross the other arm to hold the opposite shoulder blade or shoulder joint. Give yourself a hug and gently squeeze as you turn your shoulders and head to one side. Breath gently as you come back to the centre, then go to the other side. Release your arms and rest.
Rest both palms on your thighs with soft elbows, slowly lift one shoulder a small distance toward the ear, and then slowly lower the shoulder. Repeat three or four times. Rest. Now do the same with the other shoulder. Notice if one shoulder moves more easily and go slowly to make the movements as smooth as possible. Rest.
Resting the palms on the thighs, make a small circle with one shoulder. Go slowly and after a few repetitions change direction. Rest. Then slowly begin with the other shoulder and rest.
Sitting with both feet flat on the floor, bring one arm across the chest with the hand under the armpit to hold shoulder blade and cross the other arm to hold the opposite shoulder blade or joint. Squeeze gently and turn gently to one side, to the middle and the other side. Undo the arms and rest.
Grounding meditation to relax the mind and alleviate anxiety
Taking time to focus on the sensations of our bodies and breathing can help combat symptoms of anxiety and prevent stress building throughout the day. This can be practised during the day or just before bed.
Find a comfortable position lying on your back, sitting in a chair or standing and give yourself five minutes of quiet.
Bring both palms to your lower belly around the belly button. Rest your arms and shoulders. Begin to notice the movement of breath in your abdomen. Slowly increase the inhalation to ‘fill’ your hands. Repeat three or four times and rest.
Rest your hands on your chest and allow the shoulders and elbows to be soft. Notice the movement of breath in the chest and slowly inhale to ‘fill’ the chest. Repeat three or four times and rest.
Check your position and adjust to be as comfortable as possible. Close your eyes and begin to notice the movement of breath. Bring one palm to your belly and one to your chest. Slowly increase the inhalation of breath. Notice the movement in the belly and chest. Take three or four breaths and rest. You can do this several more times in different positions and then rest.
Bedtime sleep preparation to ease into sleep
If you struggle to initially drift off this is a great technique to relieve the stresses of the day and prepare your mind and body for a restful good night’s sleep.
To aid relaxation before sleep, come to lie on your back, in bed, with a thin pillow under your head (or none if that is more comfortable). Bend your knees so that your feet are flat on the mattress, arms by your sides. Notice how your back feels, your shoulders, your neck.
Close your eyes and begin to notice your breath. When the body has settled into a soft breathing pattern, slowly tilt your knees to one side, to the middle and to the other side. Go only a small way to each side, pausing as you come back to the middle. Repeat eight or nine times, then rest.
Bring one arm across the chest with the hand under the armpit and take hold of the shoulder blade around the back. Cross the other arm to hold the other shoulder blade. Gently turn your chest to one side, to the middle and then to the other side. Repeat eight or nine times and rest.
Bring your arms to your sides and notice how your back feels, your shoulders and your neck. Allow yourself to inhale and exhale softly three or four times, then rest completely. Then sleep!
Catherine Pinhorn is a local personal trainer specialising in older adults. She is also a trained practitioner of the Feldenkrais method. She offers classes as well as one-to-one personalised sessions at the Wellington Centre, Wellington Square, Hastings. For more info or to book contact [email protected]
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