“I can’t sleep!”

TECHNICALLY, EVERYONE CAN SLEEP. STAY AWAKE LONG ENOUGH AND SLEEP WILL FIND YOU. OUR SLEEP DRIVE IS BUILT INTO OUR BIOLOGY.

Here are some common things happening when you just CAN’T. FALL. ASLEEP.

  • #1 Anxiety 

Here’s a common scenario:

You go to bed at your usual time.

Twenty minutes go by. Then an hour. Blink. Blink. Still awake.

As you toss and turn, you think things like, “Ugh, again? WHY?! Tomorrow‘s going to be a disaster! I NEED to sleep… NOW!”

Rather than berating yourself for not sleeping, consider gently reminding yourself that…

  • You’ll fall asleep eventually. All humans have an innate drive and capacity for sleep.
  •  You’re likely getting more sleep than you realize. Most people aren’t aware of their lightest sleep phases. They think they’ve spent most of the night awake when, in fact, they slept several hours.
  •  Occasional sleep loss is normal. Especially during times of excitement, anticipation, change, or stress. For most, this is a temporary phase. Trust that your sleep will recalibrate eventually.

 

  • #2 You drink caffeine too late in the day

Caffeine blocks the function of adenosine, a neurochemical that makes you sleepy.

A general rule of thumb is don’t have caffeine within 9 hours of when you plan to sleep.

  • #3 Not enough sunlight

Humans have evolved to organize their physiological processes in response to light and dark.

Morning sunlight in particular seems to help set the body’s circadian rhythm, helping you feel tired when it gets dark in the evening.

Try to get 10 to 20 minutes of sunlight within two hours of waking up. (And yes, grey days still count!)

As the sun begins to lower, lower the lighting in your house too. If you can, limit screen time especially in the hour before bedtime.

We all know we shouldn’t be looking at screens before bed but, here’s a gentle reminder WHY…

Melatonin increases sleep drive as night approaches, but it requires relative darkness to do its work.

Light from phones, tablets, TVs, and even overhead incandescent lighting (referred to as blue light) can disrupt melatonin production, making sleep elusive.

So what can you do?

These five principles of good sleep are nearly universally recommended by sleep experts and good sleepers alike:

1. KEEP YOUR SLEEP-WAKE SCHEDULE CONSISTENT. ​​

Wake at roughly the same time each day (including weekends) and hit the sack around the same time each evening.

2. USE A PRE-SLEEP RITUAL.

About 30 to 60 minutes before going to bed, get into wind-down mode. Turn off screens. Dim the lights. Relax with a bath, stretching, or time with a book. By doing the same behaviors each evening, you’ll train your brain to know it’s bedtime.

3. AVOID HIGH-FAT, HIGH-CALORIE EVENING MEALS.

Consume meals no later than 3 hours before bedtime. Eat meals higher in carbohydrates and protein rather than high-fat meals, which can worsen sleep quality in some people.

4. AVOID HIIT/CARDIO WITHIN 3 HOURS OF GOING TO SLEEP.

Schedule weight lifting and intense cardio earlier in the day. Closer to bedtime, opt for calming, gentle movements like walking or slow yoga.

5. KEEP YOUR ROOM DARK.

If possible, make your bedroom as dark as possible or consider wearing a sleep mask. That way, you reduce interference from street lights or other lights in your environment, which can inhibit melatonin.

Which of the above are you going to try this week?

Holistic Mystic Nutrition Guide
Author: Holistic Mystic Nutrition Guide

Your favourite, knowledgable ghost writer