27 August 2024

It appears that insomnia has become a widespread issue in today’s world. Whether you struggle with insomnia or face chronic sleep deprivation, it is apparent that insufficient sleep is taking a toll on your performance.

Lack of sleep feels dreadful. You have probably observed that after a poor night’s rest, you feel lethargic, weighed down, and sluggish, as if trudging through molasses. You become clumsy and disoriented, frequently dropping things, and it seems as if nothing goes as planned.

A chronic lack of sleep does more than just make you feel groggy; it can also have significant physical implications for your brain. Sleep deprivation impairs your ability to process and store memories and increases the risk of Alzheimer’s disease. Levels of two proteins associated with Alzheimer’s, beta amyloid and tau protein, rise with prolonged poor sleep. Laboratory tests on mice indicate that sleep may help in clearing these proteins from the brain.

The good news is that there are things you can do to improve your sleep health to keep your brain in tip-top shape.

Unlock Your Perfect Sleep: Discover the Ideal Rest Your Body Craves

Everyone has their own individual sleep needs. Famously, British politicians Winston Churchill and Margaret Thatcher needed little sleep, but only getting four or five hours a night is not recommended for most people. Whether you need seven hours or ten, find out what is enough sleep for you.

A sufficient amount of sleep results in waking up naturally without an alarm, feeling rested and full of energy, and having no dependence on coffee to power through the day.

Master the Art of Sleep Hygiene for Restful Sleep

Studies have shown that the hour or two before bedtime has a powerful effect on the quality of your sleep. By following these simple steps, you are sure to have a better night’s sleep:

Schedule Proper Downtime: Ensure you allocate time to relax and unwind.

Avoid Blue Light-Emitting Devices: Refrain from using smartphones, computers, tablets, and televisions an hour before bed.

Engage in Relaxing Activities that Include: Read a book, take a relaxing bath, listen to calming music, or all three.

Say Goodbye to Restless Nights!

If you cannot fall asleep within ten minutes, it is best to get out of bed and engage in a different activity. Remaining in bed while feeling stressed about not sleeping can lead to poor sleep quality and even insomnia. Furthermore, you are likely to start overthinking, replaying problems, or reflecting on the day’s events.

Get up do something relaxing like reading or meditating until you feel sleepy. It is okay to do this more than once, even multiple times. You are trying to train your brain to think of bed as a sleeping place, not a thinking place. Improving your sleep will help you to feel calmer, be more productive, and may lower your risk of Alzheimer’s!

To help you get to sleep, here are five simple phrases you can repeat in your head to help you fall asleep:

1. “I am calm and relaxed.”

2. “My body feels heavy and comfortable.”

3. “I am ready to sleep now.”

4. “My mind is peaceful and quiet.”

5. “I am falling asleep easily.”

These phrases can help make your mind calm and help you drift off to sleep.

A Pre-Sleep Meditation

In addition to these phrases, here is an example of meditation that you can use to help you fall asleep. You might like to read this aloud and record it onto your phone or onto a device that you can plug in and play beside your bed:

Begin by lying down in a comfortable position. Close your eyes and take a deep, cleansing breath in through your nose. Hold it for a moment, and then slowly exhale through your mouth, releasing any tension you may be holding on to. Repeat this deep breathing a few times until you feel a sense of calmness starting to envelop you.

Now, bring your attention to your toes. Gently wiggle them, and then let them relax completely. Imagine a wave of relaxation slowly moving up from your toes, through your feet, and into your ankles. As this wave continues to travel up your body, feel the muscles in your calves, knees, and thighs release any tension and become loose and heavy. Let this feeling of deep relaxation wash over you and carry you into a state of peaceful tranquillity.

Visualise yourself in a serene place, perhaps a tranquil beach with soft, white sand and the sound of gentle waves lapping at the shore. The sky above you is painted with hues of twilight, and a mild breeze caresses your skin. Feel the warmth of the setting sun as it gently hugs your body, filling you with a sense of profound peace and security. Every breath you take brings in more of this calming energy, and with each exhale, you let go of any residual stress or worries.

As you continue to breathe slowly and deeply, bring your attention to the sounds around you in this serene place. The melodious call of distant birds, the rustle of leaves, or the rhythmic pattern of the ocean waves—all of these sounds contribute to your growing sense of relaxation. Imagine a soft, cozy blanket wrapping around you, making you feel safe and protected. Allow yourself to sink deeper into this comfort, knowing that you are exactly where you need to be, here and now. Let this comforting visualisation and your calm breath guide you gently into a restful and rejuvenating sleep.

Feel free to use or modify this meditation to fit your personal preferences and needs. Sweet dreams!