Are your sleep problems normal?
Sleep problems are very common, but they are NOT normal. Up to 45% of Australians reported they have disturbed sleep that affects their health in 2017. However, sleep is one of the most important factors in achieving and maintaining overall optimal health. For example, did you know that quality sleep is one of the most important variables in weight loss? Or that if you regularly have broken sleep patterns (because of shift work, a loud bed partner, kids waking at night, etc.), it affects your circadian rhythm – and in the long term, your life span?!
So why don't we all sleep well or prioritise our sleep? I think a big part of it is to do with our 24/7 lifestyle. The majority of us are always working. The increased availability of internet means that many people literally never switch off (25% of Australia's are on the internet right up to the moment they switch off and go to bed!). They are constantly plugged in and their minds and bodies don't get much rest. And when rest finally comes, there are still screens in bedrooms, phones plugged in next beds, people doing emails late at night, just to name a few. Even kids are watching TV before bed in many families. These sorts of activities are not conducive to a good nights sleep. Poor sleep in a busy lifestyle is often compounded by a lack of exercise and healthy eating habits, further deteriorating good health.
There are also the physical components of getting a good nights sleep. What sort of mattress do you have? How old is it? Is your pillow older than 6 months? What is the temperature in the room? (Ideal room temperature is 21-24 degrees.) Do you have block out blinds?
How about electromagnetic considerations? Are all the power points switched off in the room? Is the Wi-Fi off in the house? Where are the beds situated in the room? (You want to make sure the head of the bed is not situated close to power boxes outside, for example!) These aspects are just the tip of the ice berg that can effect the quality of your sleep.
Lack of sleep doesn't make us just feel tired, it affects our bodies ability to heal, lose weight, our mood, concentration, ability to digest food, and ability to perform complex activities, such as driving safely. In a 2017 sleep survey, 29% of people reported feeling drowsy regularly when they drive, with 19% of people saying they have had a micro sleep at the wheel! That's scary stuff!
Try the 4-7-8 Trick: Pioneered by Dr. Andrew Weil, 4-7-8 breathing is one of the simplest yet most effective tools you can use to access instant calm. Simply inhale through your nose for a count of 4, gently hold this breath for 7 counts and exhale slowly for another count of 8.
Every little change you make now affects your entire health and the quality of your life! So start small, feel better, make changes that are sustainable and watch your productivity and happiness soar.