“Sleep is the single most effective thing we can do to reset our brain and body health each day” 

Matthew Walker, Neuroscientist and author of Why We Sleep

Good sleep is essential for physical and mental health but chances are you’re not getting enough. The World Health Organization has declared a ‘global epidemic of sleeplessness’, with more than 2/3rds of adults not getting the recommended 8 hours of sleep a night. Even if you’re not suffering with insomnia, we can all work on getting a better night’s sleep. 

Modern life is busy and sleep is not a high priority for most people. However the health implications of poor sleep are profound; healing, emotional balance, cognitive function, hormones and personal safety are all affected by a lack of sleep. Prioritizing and maintaining healthy sleep habits is vital for optimal functioning and overall wellness. Read on for tips on getting a reliable and restorative night’s sleep. 

Am I getting enough sleep? 

To know if you’re getting enough sleep, answer these three questions – 

After waking up in the morning, could you fall back asleep again at 10 or 11am? If yes, you may not be getting enough quality sleep. 

Could you function optimally without caffeine before noon? If no, you may be self-medicating with coffee and masking chronic sleep deprivation. 

If you didn’t set an alarm clock, would you sleep past that time? If yes, you may need more sleep than what you are giving yourself. 

What Can Cause Poor Sleep?

The reasons for poor sleep are many and varied. Are any of these factors affecting your ability to fall and stay asleep?

~ Stress, anxiety and depression

~ Medical conditions such as pain, restless legs and hormonal imbalances

~ Uncomfortable sleep environment – too much noise, light or disruption by a child or partner 

~ Medications, drugs, alcohol and caffeine

~ Screen use too close to bedtime

~ Irregular hours, shift work and jetlag

Whilst we can’t always control all contributing factors, addressing the underlying reason you’re not sleeping well is an important step in improving your sleep. If you don’t know where to begin, a practitioner can help you identify contributing factors and support you with changes. 

A few additional lifestyle changes can help to reset your circadian rhythm and dramatically improve your sleep. Acupuncture, herbs and nutritional supplements can also help if you are still struggling to fall asleep, or waking frequently in the night. 

Managing Light Exposure to Support Healthy Sleep – 

Until very recently in human history, people lived more closely in harmony with nature, and our biology evolved to respond to daily cycles of light and dark. These cycles have been somewhat disrupted by the introduction of artificial lighting. Tapping into these biological systems and controlling our light exposure can help to normalise our circadian sleep rhythms. Start with these two hacks.

1. Get Bright Light in your Eyes in the Morning

When you wake up your cortisol levels begin to increase. Whilst it’s not ideal to have high cortisol all the time, a spike of cortisol in the morning increases your metabolism, improves your ability to focus and helps to get your body moving. This cortisol increase also sets in motion a timer for you to fall asleep later that night. Viewing bright light, ideally from the sun, 30-60 minutes after your wake up ensures that your cortisol peaks in the morning. Aim to view 5 minutes on a bright day, and up to 30 minutes on a cloudy day. 

2. Minimise Artificial Light after Sundown 

The decrease of light with the setting of the sun begins a cascade that results in the release of melatonin, a sleep hormone that regulates our circadian rhythm. Modern homes are bathed in artificial lights and screens of every size. These artificial light sources trick our brains into thinking it’s still daytime, thus delaying the release of sleep promoting melatonin. 

Once the sun sets, keep the lights in your home low – think mood lighting, candles or moonlight. Switch phones and tablets to night mode to reduce the blue light emitted from the screen, or better yet, put down your device and read a book! 

Tools for Helping to Fall or Return to Sleep – 

Try these tricks if you have trouble falling asleep, or returning to sleep if you wake in the night. If you are awake, try to avoid turning on any lights and keep any screens dark if you’re listening to a sleep track.

Non Sleep Deep Rest (NSDR)

As it says in the name, NSDR is a technique that promotes deep relaxation outside of sleep. Using short sessions of guided breathing and listening techniques, NSDR alters brain wave patterns to induce psychological rest outside of sleep. NSDR can be used during the day to reduce stress and improve productivity. Practising NSDR before bed, or if you wake in the night can help induce a state of deeper relaxation that helps with falling asleep. If you don’t fall asleep, knowing that you are resting can help to avoid sleep anxiety and provide a sense of control. Try one of these tracks as a starting point

Yoga Nidra is a form of NSDR – try searching for a track online if you want to want more listening variety. 

Lavender – Broom of the Brain

Lavender is traditionally known as the “broom of the brain” for its calming and anti-anxiety effects. Compounds contained in lavender (linalyl acetate and linalool) are known to act on the brain, producing hypnotic effects that can promote sleep. Lavender has been shown to improve sleep quantity, sleep quality and waking feeling refreshed. Apply a few drops of undiluted oil onto a tissue and tuck it inside your pillow. Alternatively, apply a few drops onto your neck or wrists – you may need to dilute it in a carrier oil if it causes skin irritation. 

Get Support for Better Sleep

A good night’s sleep is a crucial building block in good physical and mental health, and it’s vital to address any sleep problems if you’re not at your best. Changing your exposure to light supports the body’s natural sleep hormone systems. It’s an important first step in restoring circadian rhythms and restorative sleep. If you’re struggling with insomnia, or would just like to be having more restful sleep, acupuncture and Chinese medicine can calm the nervous system, reduce pain and help you fall and stay asleep.