A Pocket Coach: The Sleep Coach

Dr Sarah Jane Arnold, Sarah Jane Arnold

• Publisher: Michael O'Mara
• Year: 2018
• Print ISBN: 9781782439172
• eBook ISBN: 9781789290165
• Topic: Medicine
• Subtopic: Mental Health & Wellbeing

Your cool pocket companion and one-stop guide to improving your sleep! From the best-selling author of The Mindfulness Companion and The Can't Sleep Colouring Journal comes the third in our pocket-sized range of gift self-help titles, designed to help you improve your sleep and as a consequence your quality of life. From diet and exercise to underlying stress or anxiety, Dr Arnold helps your nail your sleep patterns and get the quality sleep you deserve. With expert tips and guidance, exercises, techniques and check-lists – this is your one-stop, trusty and beautiful companion for everyday reference and rest!

RESPONDING
to
SLEEPLESSNESS

‘The beginning is always today.’

MARY WOLLSTONECRAFT

RESPONDING
to
SLEEPLESSNESS

BEFORE SLEEP

In order to prepare for good quality sleep, we need to think about facilitating the conditions that will best enable this; much like selecting the most suitable compost for a particular variety of plant to thrive. This notion is commonly referred to in the literature as ‘sleep hygiene’. In essence, it means changing or controlling different aspects of your environment that might interfere with your sleep, and developing helpful habits that will enable you to sleep better naturally.

Lifestyle factors

What we consume affects how we sleep. Caffeine (found in energy drinks, some fizzy drinks, coffee, teas, chocolate and some painkillers) is a stimulant that can keep you awake at night. It activates neurobiological bodily systems that stimulate wakefulness and interfere with the body’s natural ability to fall asleep. For instance, caffeine suppresses the effects of adenosine (the chemical I mentioned earlier, which builds up in the blood and makes us feel sleepy). Excessive caffeine can cause unpleasant effects such as restlessness and poor sleep. This doesn’t mean that you have to cut out caffeine completely (if you don’t want to). However, it’s generally recommended to have no more than two to three caffeinated drinks in total per day, and not to drink any approximately six hours before bedtime. A turmeric latte or herbal tea makes a great alternative if you fancy a warm drink later on in the day or in the evening.

Nicotine is another stimulant, found in tobacco products like cigarettes, which can negatively affect the quality of our sleep. Whilst it can be tempting (if you’re a smoker) to reach for a cigarette when you can’t sleep in the hope that it will calm you, it’s important to know that doing so will wake up your body. Nicotine consumption has been linked to disrupted circadian rhythms, fragmented and restless sleep, and sleep being less effective. Try to stop using all tobacco products approximately two hours before you sleep, and avoid smoking if you can’t sleep at night.

If you do decide that you want to cut out caffeine and nicotine altogether, then do so very, very gradually. Severe withdrawal from these substances can trigger unpleasant symptoms such as insomnia, anxiety, headaches, intense cravings and increased appetite. It’s generally recommended to address insomnia first, restore good sleep – and then tackle these addictions.

Alcohol can also negatively affect the quality and quantity of our sleep. Research shows that alcohol, if it’s drunk to excess before you go to bed, increases adenosine, which makes you feel tired and fall asleep faster. However, it also increases sleep disturbances in the second half of the night; your adenosine levels lower and contribute to you waking up before you’re ready, it can negatively affect your circadian rhythms, disturb REM sleep, cause abnormal dreams and make you get up for the toilet more, too. Many people enjoy a glass of wine or beer with their evening meal. However, if you find yourself drinking more than this on a regular basis in the evening time, then you may want to consider cutting down – both for your sleep, and for your health. When you do drink, try to make your last glass at least four hours before you would like to go to bed.

Do you use these substances (e.g. alcohol or cigarettes)in the evenings before bed? If you do, perhaps you use them to help you relax and feel calmer, combat racing thoughts and promote sleep. Try to understand your intention(s) underpinning your use of these substances, and establish what needs you’re trying to meet with your behaviours. Then you can go about replacing some or all of the behaviours with activities that meet the same needs but which benefit you more. For example, you might choose to replace alcohol with meditation practice to promote sleep and meet your need for stress management.

Foods that are high in sugar and those that are difficult to digest can disturb sleep. Eating a big meal before bed is also not recommended. Try to eat lighter meals in the evening, and finish your dinner several hours before bed. If you get hungry later on, c...

Table of contents

• Cover
• Also in the Pocket Coach series
• Title Page
• Copyright
• Dedication
• Contents
• Introduction
• Understanding Sleeplessness
• Responding to Sleeplessness
• Good Sleep Summary
• Helpful Resources
• About the Author