Sleep is still not yet a fully understood phenomenon. different animals require different amounts of sleep and no clear link has been discovered why this is the case. However, the consequences that arise from lack of sleep or a poor nights sleep are well known.
This morning I will see my Dr. and update him that for the past month, I have finally managed to get a good nights sleep almost every single night (will be discussed how below)!
For months I have been troubled with trying to fall asleep, and I did not want to take any sleep medication due to the harmful side-effects, so instead, I did some research on alternatives. I looked at what the psychologist had to say; what the neuroscientists had to say; and what the medical doctors had to say about possible causes and treatments.
Possible causes of lack of sleep, or not being able to fall asleep:
overactive HPA-axis due to chronic stress and anxiety
Inconsistent sleeping habits
Drinking too much beverages with caffeine or increased sugar intake too close to bed time
disturbed circadian cycle/rhythm
The most common way to solve sleeping problems is to take sleep medication, but as mentioned before, the side effects are just not worth it. What makes matters worse is that your body builds up tolerance to sleep medication, so while it works in the beginning, the good nights of sleep are short-lived.
So, the million dollar question is how did I manage to get a good nights sleep after struggling for months? ~ before I dive into my method, I would also like to mention that just because it worked for me, everyone is unique, and there is no guarantee it will work for you
what I do on a daily:
I take a natural supplement called melatonin 3 times a day, 1 at 14:00, 1 at 18:00 and 1 at 21:00 ~ the doses I take are very low approximately 0.099mg per tablet ~ so all three tablets are approximately 0.300mg per day. Melatonin does not have any known side effects and can be bought over the counter at most pharmacies
I drink only one-cup of coffee, maximum two cups per day before 12:00 pm. Note: I used to drink a minimum of 3 cups per day.
I drink chamomile tea (100% - chamomile) every evening at 18:00, there are also other herbs that promote sleep and can also come in the form of teas
I keep a sleep diary! every night I write down how good the quality of my sleep was the night before and how much energy I had during the day. I rate this on a scale from 0 - 7. I also write down before I sleep if anything is troubling me and I promise myself that is the last time I think about the worries now that I have expressed it on paper! according to psychologists this is a similar technique known as catharsis
I keep a tight sleep schedule! approximately at 21:30 I switch of ALL lights, including phones, laptops, bed-side lamps. The natural darkness "is a marker" that it is now sleep time.
Now that I have, taken natural sleeping aids (melatonin and chamomile), expressed my worries on paper, lowered my caffeine and sugar intake several hours before bed (note my last meal is no later than 18:30) and set the stage for sleep by turning off all lights - I then focus on my breathing, by either doing 10 minutes of sleep meditation using a meditation application or just breathing in very slowly through my nose and very slowly out my mouth.
In the beginning it took me 30-40 minutes to fall asleep but, lately it takes me 10 minutes.
Some extra things to note:
If you have done these steps and do not feel tired get out of bed! also try and avoid doing other activities on your bed, eating, work etc. it is important that you associate your bed with sleep and nothing else. this is a type of classical conditioning, a "psychological trick" that bed = sleep, and this needs to be reinforced.
Taking a walk after dinner helps you digest your food and trigger the parasympathetic nervous system that stimulates rest and digest. I occasionally walk approximately a 1.5 km round after dinner for this very reason
Taking a warm shower before you sleep, could help stimulate sleep, as your body cools down to the room temperature.
If your want to treat a hyperactive HPA-axis you could take more natural supplements such as potassium, vitamin B1 and magnesium. However, I would first suggest you discuss this with your GP!
I hope this blog has given you some ideas and methods to experiment with. If you are in doubt please contact your GP for more information.
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