A good nights sleep...

Several years ago, I became a member of a club known as the 'No Sleep Club'—a membership I acquired not by choice. Since then, I have intermittently participated in this club's activities. It seems I am not the only one; approximately one-third of us are part of this club, struggling to either fall asleep or remain asleep.

So what causes this to happen?

Overwork, stress, insufficient exercise, excessive caffeine, alcohol, late-night screen time, night shifts, erratic sleep schedules, hormonal changes, parenting, medications, and medical conditions can all contribute to sleep disturbances.

Insufficient or interrupted sleep can leave us feeling unrefreshed in the morning, impair our concentration, and reduce our energy levels, making us less productive during the day. Over time, inadequate sleep can affect our emotional well-being, potentially leading to anxiety and depression. It may also weaken our immune system and increase the risk of cardiovascular and metabolic disorders, including obesity. While this may sound quite bleak, there are proactive measures we can take to promote healthy sleep patterns.

Science bit - what happens when we sleep?

Sleep is crucial for numerous brain functions and the communication between our nerve cells (neurons). It aids in forming, reorganizing, and sustaining neural pathways, which are essential for learning, creating new memories, and supporting healthy brain function, enhancing concentration and quick responses. During sleep, cellular repair occurs, energy is replenished, and the brain releases essential molecules such as hormones and proteins into the body. Sleep also serves a housekeeping role by cleansing the brain of toxins accumulated throughout the day. In essence, sleep allows the body to rest, recharge, regulate, and rebalance, contributing to overall health.

How much sleep do we need?

Most adults need around 6 to 7 hours of sleep a night, and the deepest part of sleep will occur in the first few hours. We actually spend a third of our lives asleep and will barely remember it.

How do I know how much sleep I need?

Initially, it's essential to understand and accept your individual sleep needs, including how much sleep you require and your optimal bedtime, which are to some extent genetically influenced. Your sleep pattern will largely depend on whether you're an early riser, known as 'the larks', or a night owl. Your wake and sleep rhythm is significantly determined by your sleep type.

A lark typically performs best in the morning and gets tired earlier in the evening. Conversely, an Owl tends to wake up later and is more productive in the evening hours. Some individuals are a combination of both. Your chronotype, which is deeply rooted in your genes, can also be referred to as your internal clock.

Ok... so what can help me get a good nights sleep?

A comfortable bed and the right pillow for your sleep position. A cool, quiet dark room. Healthy sleep habits include, a healthy nourishing diet, plenty of exercise during the day, a good bed time routine that works with your inner clock and helps to wind you down, free from gadgets and stimulating media or substance, and finally and importantly a consistent wake up time each day, even at the weekend. This is because your inner body clock, is led by your wake up time, rather than your bed time.

Sleep disruption can be due to a situation completely out of our control, especially if you have a medical condition such as sleep apnoea or having to take medication that causes sleep disruption. If you are worried at all, this should be checked out by your GP.

How Reflexology can help sleep

Clients often report that their sleep significantly improves after a reflexology session. Reflexology can enhance circulation, soothe the nervous system to foster relaxation, and assist the body in naturally rebalancing itself. It aids in the optimal functioning of the Endocrine System, which includes managing stress hormones like cortisol and adrenaline. Elevated levels of these hormones can impair the ability to fall asleep or to experience restorative sleep.

Should you wish to try a reflexology treatment to promote better sleep, please feel free to reach out to me.

Final note...

Before you go to sleep, If you find yourself dwelling on the 'should / could haves' 'I must' unfinished tasks or things that didn't go quite right, its really important to remind yourself to put those thoughts to rest and think and feel good about what you have achieved or accomplished during the day or week.

Sleep well.....