NOTE: The content on this page is intended for anyone recovered or mostly recovered, and not for those having withdrawal-induced sleep difficulty. If you are still affected by withdrawal, then yes, please practice good sleep hygiene but also allow for the withdrawal-related imbalances that will be resolved as healing progressed.
Tips for a Good Night’s Sleep
A good night’s sleep is a necessary part of daily life, allowing the body to replenish its energy as well as recuperate, rejuvenate and repair tissue.
The average person spends up to one third of their life sleeping, with most people requiring an average of 7 -9 hours of sleep each night. The amount of sleep required can vary from person to person and may also change with age.
Adequate sleep is also necessary for healthy brain function, with studies showing that insufficient sleep affects cognitive skills including memory, speech and attention span. Lack of sleep over a longer period also creates mood swings, behavioural problems and hallucinations.
Many people have difficulty falling asleep for various reasons, such as mental or physical stress and health challenges. When this occurs, it can be helpful to follow a routine, keeping to a regular bedtime, as this programmes the brain and internal body clock, helping the body to relax and prepare for bed.
Following are some tips to assist with falling asleep:
– Avoid any caffeine completely if possible, or for at least 6 hours before preparing for bed. Caffeine is a stimulant and can cause insomnia.
– Avoid or reduce the intake of sugar, particularly in the evening as it acts as a stimulant to the body.
– Avoid alcohol, particularly in the evening as although it may help you to drop off to sleep, it disrupts the sleep cycle and can increase insomnia during the night.
– Avoid the use of any technology, such as computers, TV or mobile/cell phones for at least 2 hours before going to bed. The blue light emitted by the screens restrains the production of melatonin, the hormone that controls your daily wake and sleep cycle, making it more difficult to fall and stay asleep. Additionally, the use of technology into the evening prevents the brain and mind from relaxing. Keep your bedroom free from any electronic devices as the blue light emitted can interfere with your sleep.
– Engage in some gentle and basic yoga poses in the early evening as this will help your body to release any tension and to relax, making it easier to feel ready for bed and to fall asleep.
– Have a warm bath or shower to prepare and relax the body for bed. When having a bath, the use of aromatherapy oils such as lavender and chamomile can further help your body to relax.
– Have a warm cup of relaxing herbal tea. Chamomile tea is safe to use and has a soothing and mildly sedative effect which helps you to relax. Lemon Balm tea can help to calm nerves and relieve anxiety as it soothes the entire nervous system.
– Write a list of things to do the following day as this will allow your mind to relax and let go of what needs to be done
– Try using some Aromatherapy (essential oils) in your bedroom to support your relaxation:
Lavender helps with insomnia and is good for relieving stress and tension
Geranium calms the nervous system and helps you to relax
Orange balances stress and helps with insomnia
Tangerine calms the nervous system and helps with insomnia
– Keep your bedroom dark, cool and quiet . Melatonin, the sleep-inducing hormone is very light-sensitive so it is important to keep your room dark. It may be helpful to get black-out curtains if there are street lights making your room bright. A hot room will interfere with your sleep so leave a window open or use a fan to keep you cool. If you live on a noisy street, try using ear plugs to block out the noise.
– Read a novel or listen to soothing music to calm and distract a busy mind.
– Try meditating before bed. The practice of quieting the mind decreases stress hormones and slows your pulse, creating physiological changes in your body that are similar to the early phases of sleep. If your mind is very busy, try a soothing guided meditation that will help you to relax.
Note: If you are experiencing withdrawal from a prescribed drug, using essential oils, drinking caffeine and taking herbal sleep aids and teas are not recommended.
Tina Sayer, Contributing Editor
Tina is a Wellness and Parenting Coach, writer and poet. Apart from her coaching, she delivers motivational speeches and workshops on Wellness and Parenting. She is passionate about healthy living and caring for our animals and planet. Much of her spare time is spent in nature with her dogs, and as a mother and nurturer. Tina has been a loyal volunteer with MCC (formerly Bloom in Wellness) for many years and is now a contributing editor.
