5 steps to stopping IMSOMNIA
HOW TO REMEDY YOUR SLEEPLESS NIGHTS
From tossing and turning, trying to get to sleep, to waking up multiple times a night, suffering from insomnia is far from dreamy. According to healthdirect. gov.au, most Aussies suffer from sleep disorder insomnia at some stage in their lives.
Sleep coach Olivia Arezzolo says the risk of insomnia can increase for many reasons and, for women, can often occur when oestrogen levels drop after menopause.
But if you’re experiencing insomnia, Olivia says there are ways you can help your sleep.
1 BLOCK OUT BLUE LIGHT
While most of us love having a scroll through Facebook before bed, studies have found the blue light emitted from our ever-present phone and laptop screens suppress melatonin (the sleep hormone) production. “Use blue light-blocking glasses and
blue light-free lights for a minimum of two hours before bed, and longer if you are struggling to sleep properly,” says Olivia.
2 KEEP COOL
Olivia says keeping your space cool at 18 degrees is necessary to maintain “optimal melatonin synthesis”.
You can do this by cracking open a window, setting your thermostat between 15 and 18 degrees or just removing that extra blanket.
3 KNOW YOUR CHRONOTYPE
Chronotypes are basically an individual’s body clock, and Olivia says knowing yours can help you determine when you’ll sleep best.
There are four different chronotypes: the dolphin, lion, bear and wolf.
Once you’ve figured out which you are, “follow the recommendations for your specific sleep type, in terms of the ideal bedtime and morning routines,” says Olivia.
4 SEEK PROFESSIONAL SUPPORT
Olivia notes that “living with [insomnia]” is not the answer.
“[See your doctor] when you identify with the signs of sleep deprivation, such as ongoing fatigue, difficulty concentrating, feeling flat and lifeless, anxiety and frequent sickness,” Olivia says.
You may also need to visit your GP if you have problems falling or staying asleep or are waking up feeling unrefreshed despite adequate sleep, so don’t hesitate to seek help for your night-time troubles.
5 SUPPLEMENT YOURSELF
“Consider a natural sleep supplement such as Ze 91019 – a combination of hops and valerian,” says Olivia.
“This blend has been shown in scientific trials to reduce sleeplessness and the time taken to fall asleep.”
When choosing a sleep supplement, always seek professional advice and only use it as directed.