The Natural Sleeper

A Bedside Guide to Complementary and Alternative Solutions for Better Sleep

Julie Wright

• Publisher: S&S/Simon Element
• Year: 2021
• ISBN:
  9781982160692
• Topic: Medizin
• Subtopic: Schlafmedizin

A comprehensive guide to natural and easy-to-access remedies for insomnia and poor sleep hygiene that will help you finally achieve a good night's rest. In our restless, modern world, where many of us feel overtired and under pressure, having a routine sleeping schedule is more important now than ever. A restful night is crucial to mental and physical health and general wellbeing, yet so often sleep seems to be left out of our self-care routines, leaving us groggy and tired.Fortunately, The Natural Sleeper is here to get you and your body back in sync. Combining self-help approaches and relaxation methods, The Natural Sleeper offers a comprehensive collection of therapeutic solutions to help you sleep better using natural remedies.This practical guide takes you through everything from the impacts that sleep deprivation has on the mind and body, to various techniques and practices, both traditional and contemporary, for a better night's sleep, including;
- Herbal Remedies
- Acupressure
- Sound Therapy
- Essential Oils
- Breath Work
- Moon Milk
- and more!Take charge, commit to change, and embark on an explorative journey to sleeping through the night with these soothing solutions designed to keep you healthy and improve your sleep rituals. The Natural Sleeper is your one-stop guide to feeling well-rested and rejuvenated so you can make the most out of each day.

REMEDIES AND THERAPIES

WIND-DOWN PRACTICES AND RITUALS

Our natural physiology and behavior very much depend on our roughly 24-hour circadian rhythm, which is our natural body clock and pacemaker. To function properly, we rely on repetitive cycles at a specific rhythm. Our brain likes to know what is going to happen; it likes calculating and predicting the likely outcome of a current situation to ensure our protection, safety and, ultimately, our survival. Having a wind-down routine, or better yet a ritual, at the end of each day helps our brain and body switch from a cognitively aroused state to a relaxed state—the message is, it is okay to switch off and fall asleep. To unwind, we need to take care of the last “to dos” and process the day’s memories, thoughts, and emotions so that we go to sleep with a quiet mind and relaxed body.

THE PHYSIOLOGICAL WIND-DOWN SIGNALS

The best way to signal to the brain that it is soon time to sleep is to put signposts in place. Behavioral choices can condition your brain by subconsciously connecting these signals with sleep. You should allow for a sort of buffer before bedtime, gradually preparing both your brain and body to settle down, slowing things all the way down to doing nothing. Once the brain understands the message, it will put everything in motion with a physiological response preparing you for sleep, roughly at the same time every day. If you eliminate stress signals with a quiet mind and a relaxed body, tranquility, and darkness, then your cortisol levels will reduce further, and your parasympathetic nervous system (see page 22) will activate. Additionally, your body temperature will drop slightly, your heartbeat and blood pressure will decrease, and your breathing will naturally slow down. Meanwhile, with the right exposure to light and adequate nutrition during the day, your melatonin levels (see pages 32–34) will continue to increase, making you feel sleepy. With all the right conditions in place, you will transition blissfully into a peaceful sleep.

A RITUAL, NOT JUST A ROUTINE

The end of each day of your life should be celebrated, reflected upon, and be seen as a chance to prepare for the next day. The aim is to make what could feel like a boring and taxing last-minute routine into a wonderful evening ritual instead.

This is an opportunity to let go of the past and prepare for the future. An opportunity to make an honest assessment of the day, reflect, manage difficult thoughts, and let go of unhelpful emotions, at least for today. It is a time to allow yourself to be calm and relaxed before sleep and remove any stress signals. The body will then anticipate and recognize your sleep ritual and cooperate.

You can get creative with your evening ritual, using however much or little time you have, but try to plan to unwind for at least 1 to 2 hours before bedtime. Your ritual should be practiced, ideally, in the following chronological order:

1. Do chores and anything else on your “to-do list” before ending your day.
2. Manage body–mind stressors, unhelpful thoughts, and emotions.
3. Plan “me” time as pressure-free self-care.
4. Welcome the morning when waking up the next day.

Think of it as the six Rs: Ritual, Relax, Rest, Repair, Recover, and then… Revive—come back anew, the next morning!

DRAWING A LINE UNDER THE DAY

First and foremost, let’s mark the end of your active day, getting the last “must dos” out of the way. These are the things you should do far in advance of bedtime, so they don’t become last-minute and stressful just before sleep. The idea is to be prepared to roll into bed when the time is right, knowing you have done everything you need to. For example, household chores like washing dishes, doing laundry, or straightening the house; administrative tasks, such as paying bills or renewing subscriptions; and miscellaneous things like brushing your teeth, washing your face, preparing your clothes and lunch for the following day, locking the doors, and shutting your blinds.

TO-DO LISTS AND PRIORITIES FOR THE FOLLOWING DAY

Then think about the “to dos” for the next day or the week ahead and prioritize them, scheduling what is urgent and important first. So that even if you have a bad night’s sleep, you can still progress the A-level priority tasks and not worry about anything else. Secondly, decide what absolutely needs to be done, but can wait a little—give these tasks a B-level priority and make sure to schedule them. Finally, choose the nice-to-get-to tasks, make them a C-level priority, and schedule them for some time in the future.

This is a very important exercise, because it will take the pressure off your subconscious and conscious mind, knowing that you have prioritized what is important and when exactly you will do those tasks. This in itself sends reassuring signals to the brain, giving you permission to wind down.

MANAGING BODY AND MIND STRESSORS

It is important to think about your evenings and identify—and then aim to reduce or eliminate—anything that could cause stress, whether small or significant. Here are a few pointers to think about:

REDUCING STIMULATION TO YOUR SENSES

The first action should be to minimize stimulation of your physical senses, especially sight or hearing. It’s a good idea to switch off electronic devices, dim down lighting around the house, and reduce the volume if you are listening to music or the radio. Also avoid consuming any stimulants before bedtime such as caffeine, cigarettes, and alcohol (see pages 107–110). Basically avoid anything that could trick the brain into thinking it is daytime or playtime and signal it to be awake, active, and energetic.

DOPAMINE “DETOX”

Make a point of resisting social media “addiction,” binge TV viewing, playing video games, or engaging with your smartphone obsessively. You can read more about this in the Sleep Tech section, where we explain why our gadgets are so hard to ignore and why they are so addictive, and how the brain responds to a hyperconnected lifestyle (see page 177).

MAKING PEACE BEFORE BEDTIME

Avoid conflicts at night, whether with your partner, friend, relative, or child. Aim not to go to bed angry, upset, or sad as your brain will continue processing these negative feelings and memories and store them while you sleep. Chances are this will continue to agitate you overnight even though you are sleeping, making you feel restless, resentful, or fearful, and generate a physiological stress response likely to wake you up at odd hours.

CREATING A SENSE OF SAFETY

One of the most important factors in drifting off to sleep is feeling safe. So that might mean locking your doors, closing your windows, and switching on your home alarm to keep intruders away; making sure your children are nicely tucked up in bed and peacefully sleeping; simply feeling prepared for the next day; or hugging your partner or a nice and fluffy comfy pillow. Do whatever it takes to create a sense of safety and preparedness.

PUTTING YOUR MIND AT EASE

An entire section of this book is called Taming the Mind (see pages 87–95), but in this segment there are more practical details about what to do before bedtime and, more specifically, how to “put the day to bed with constructive worry.” Aim to do this in writing as that will help you to process the day more efficiently. If it’s easier, you can use your commute time from work to carry out this exercise.

THE GOOD AND THE “COULD BE BETTER”

Start by identifying the stresses and accomplishments of the day. Stop for a moment and reflect: What is on my mind tonight? What went well and what did not go so well? What could have been handled better, and how? Be very specific, add details, let your thoughts stream out of your mind, externalize them in writing, and channel concretely how you feel.

It is essential to consider what you can and can’t control. For guidance on how best to do so, refer to the “control technique” (see pages 89–90). If you have control, then focus on one single realistic achievable thing you can do the next day. But if you don’t have control, then protect your feelings by doing something supportive for yourself or someone in need, but remind yourself that it is not in your power to solve this problem. For example, if your sibling has lost their job and is in financial difficulty, research job leads for them, send them articles with financial advice, and perhaps call more often, but remember that you do not have a magic wand to make it all go away.

YOUR SLEEP TOOLS

Being unable to sleep is often a lonely journey, so why not use one or all of the following companion tools to help you unwind, by keeping track of your sleep or bringing awareness to your feelings? These simple techniques are often used in cognitive therapy:

• KEEP A SLEEP JOURNAL BY YOUR BEDSIDE: When you struggle to fall asleep or to fall back asleep after waking up in the night, or have vivid dreams or worries, grab your journal and write down whatever is going through your mind. This is a great way to diarize your feelings. Include the things that are on your mind that you need to do the next day. Write down ideas and solutions that come to you while in bed. Try to remember and interpret meaningful dreams or nightmares.
• EXPRESS YOUR GRATITUDE: Thinking positively is scientifically proven to support your mental health, so write down three or more things you are grateful for each day in a dedicated notebook. Make it a habit by picking a time when you will consistently do this. Ideally, write by hand rather than digitally, so start by choosing a notebook that you love looking at and touching. In your gratitude journal include anything from small gestures to striking events or moments in your day, which simply warmed your heart and made you feel good. If you can’t think of anything, look around you to find something to appreciate, think of someone you like, think about a fond memory, or something in the future you are looking forward to. Make a note of what has been good in your life, and endeavor to keep it or bring it back as often as you can.
  
• USE A “WORRY JAR”: Throw your worries, fears, and painful memories into this jar. Write each one on a piece of paper, fold it, then plac...