Your Struggle With Sleep
Your Struggle With Sleep
Solutions to your sleep problems
What can help my awful sleeping habits?
One of the most tiresome ordeals we millennials seem to face is sleep! How did sleeping become a problem in our adult life is beyond me. Getting a full night’s sleep has become somewhat of a herculean task creating sleep problems/sleep disorders. The minute our heads hit the pillow a 5-year-old problem comes to mind that we just have to solve right then and there. Imagine the mind's power if we just put this productivity to use during the day. Sadly, that productivity is hit because you’re busy solving a problem that doesn’t exist and creating a problem for your sleep cycle.
At this point I’m sure we know the drill to ensure a good sleep pattern: no screen time, exercise in the evening to tire yourself out, setting a sleep schedule, and one of the most important; no caffeine post 5:30pm – the list goes on. While all of this is important, how do you actually get yourself to doing this? It takes 21 days to form a habit and a truck load of discipline to follow through. Before we deep dive into the tools that could help you achieve quality sleep and form good sleep habits, apart from of course what you already know let's first understand the basics that'll help you put everything together.
How many hours of sleep is actually required?
The amount of sleep as an adult is anywhere between 7 or more hours per night. REM sleep being the most important part of ensuring good sleep.
What is REM?
REM sleep typically begins within 90 minutes of an individual falling asleep and its cycles around every 90 minutes. This is important as REM sleep benefits an individual's mood, learning and memory. Lack of it may result in implications on physical and mental health.
Limiting naps during the day: A nap or two during the day can hamper your sleep schedule and cycle in the night. Limit your daytime naps to a maximum of 30 minutes and avoid doing so late in the day. However, it's best if you don't take naps during the day to begin with.
Should you go to bed at the same time? Or wake up at the same time?
Our bodies follow a circadian rhythm and this relies on consistency. Waking up every morning at the same time is a cue to your body in understanding what time you need to sleep and wake up everyday. Sunlight exposure of 15 to 30 minutes upon awakening reinforces the body's circadian rhythm and enhances wakefulness in the morning allowing you to better your sleep quality and in general get a good night's sleep.
Tools that will help you sleep better
Transport yourself to your happy place. Mentally.
The following is a personally tried and tested formula. I now look forward to my post workout morning meditation because I love the beach (even though I don’t know how to swim) and the sound of the ocean puts me at ease - it always has. With a hectic work schedule taking time off to go on vacation isn’t on the cards for a minimum of 4 to 5 months. I need to keep my peace and sleep cycle in order to keep my stress at bay. To begin with, try switching on a sound that takes you to your happy place. The beach, birds chirping high up in the mountains or perhaps the sound of the city. It can be anything. Try breathing through this process and focusing on your breathing pattern. Ahhh the peace.
Before you sleep apply a few drops of essential oils. When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional centre of the brain.
Buy here: Dream - Sleep Inducing Oil
Center Focused Object:
The ability to suddenly focus in your happy place and breathe could pose a challenge in the beginning. You could try using Melo a hand-held device that helps in regulating your breathing. With the motion of the light it helps also bring your mind and breathing in focus.
Buy here: Melo - Breathing Device
Melatonin is ok to be used for short-term. The one-off day when you really need to get a good night’s sleep. With melatonin, you are unlikely to become dependent unlike many other sleep medications. For all the times you fought nap time in school, only to find yourself in the everyday hustle - this is your sign to take care of yourself and that begins with sleeping well.
Buy here: Restful Sleep Melatonin
2.https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work 3.https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874 4.https://newsnetwork.mayoclinic.org/discussion/better-sleep-in-6-steps/ 5.https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898 6.https://www.verywellhealth.com/30-days-to-better-sleep-3973920