TEN WEIRD WAYS TO GET THE PERFECT NIGHT’S SLEEP
From watering your feet to blessing your bed, Dr NERINA RAMLAKHAN reveals her top tips for perfect slumber
SLEEP problems don’t just arise when you place your head on the pillow. You are preparing to sleep from the moment you wake up. In other words, every choice you make during your waking hours affects how you sleep at night.
Although some of them might sound bizarre, the following tips will help you to get the deep, restorative sleep that will enable you to wake up feeling refreshed and looking forward to the day ahead.
1 BREAK THE SURVIVAL CYCLE
Do you wake up feeling anxious about what lies ahead of you in your day? Do you reach for your phone first thing? Does your stomach feel knotted and queasy? Do you really need that cup of tea or coffee but can’t eat anything?
If you’ve answered “yes” to any of these questions this might be an indication that you’re running on stress hormones such as adrenaline and cortisol which will make it more difficult for you to sleep at night. Break the cycle of running in survival mode by having a small breakfast within 30 minutes of waking.
Even a handful of almonds and two dried dates or a piece of toast with nut butter is enough to break the fast, stabilise your blood sugar levels and optimise melatonin production later at night.
2 GO TO WORK AND REST
These days, with increasing pressure and demands, we simply don’t take enough breaks during the day so that by the time we get into bed at night our nervous system is wired and overstimulated.
You might have difficulty falling asleep even if you’re tired, or wake in the early hours and be unable to get back to sleep.
Take regular breaks every 60 to 90 minutes and during this time get away from technology, screens and information, even if it’s just for a few minutes. Go for a walk, breathe deeply, close your eyes, eat and drink something nourishing and have a daydream.
You’ll find that as a result of taking mini-breaks during the day your sleep is deeper and more restorative.
3 MEDITATE WITH A BOX SET
Choose one thing to watch on TV and absorb yourself completely in that one programme. Allow yourself to look at only one screen and avoid reaching for your phone or tablet.
When you get the urge to look at another screen, breathe deeply and bring your attention back to the programme you’re watching. This form of “meditation” will slow your brain down so sleep comes easier when your head hits the pillow.
4 WATER YOUR FEET
Just before you go to bed, ground yourself from the effects of being surrounded by electromagnetism all day by standing on a patch of damp earth in the garden.
If the soil isn’t damp then water your feet with a watering can while you’re standing on the ground. Breathe deeply and imagine growing roots from your feet deep down into the soil. Go to bed feeling earthed, grounded and with your mind soothed.
6 MOVE YOUR FACE 5 BLESS THE BED
Treat your bedroom like a sanctuary. Remove electronics and never look at your devices during the night. Your bedroom and bed should feel safe, inviting and restful. Before you go to sleep, thank your bed, duvet and pillows for the rest you’re going to get. When you wake up in the morning, thank your bed for whatever rest it has given you. If you haven’t slept particularly well – and especially if you’ve had nightmares – light a candle, open windows and doors and invite fresh air and energy into your bedroom. Always make your bed up in the mornings. Treat your bed lovingly and you’ll be rewarded with deep, satisfying sleep.
We spend too much time in our heads; thinking, worrying, anticipating and regretting. If you get into bed and you’re tired but wired try this exercise to slow your brain down.
Put on a favourite track and dance with your facial muscles. Move your eyebrows, eyes, purse your lips, open your mouth wide in a soundless scream and stick your tongue out.
Move in time to the beat of the music. Be creative and breathe evenly throughout.
7 HAVE A GOOD CRY
Deal with whatever is making you unhappy before you get into bed. Crying is a great release and often helps. Early waking is often due to unresolved worry. Allow yourself to feel what you need to feel, keep a journal or talk to a friend or counsellor who can give you a safe space to deal with your stress.
8 LOVE YOUR TOES
Try this simple exercise to send you to sleep or help you return to sleep if you wake during the night. Focus on your right foot while repeating silently to yourself: “I love my right foot. I love my right big toe. I love my right little toe. I love all the toes of my right foot. I love the heel of my right foot. I love all the bones in my right foot…” Make up your own script. You should start to fall asleep as
this is really quite boring. If you wake up, start the whole sequence again.
9 GIVE THANKS
When you turn your bedroom light out, go backwards through your day and give thanks for all the small things that happened that you’re grateful for. The sunshine, a nice text, a smile, someone who gave way to you in traffic, a nice cup of tea or a hot shower. Focus your attention on each small thing and give thanks.
10 HUG IT OUT
When we laugh from the belly or hug from the heart we produce the trust hormone oxytocin.
This in turn helps us to produce the sleep hormone melatonin, aiding a good night’s rest.
To order a copy of The Little Book Of Sleep: The Art Of Natural Sleep by Dr Nerina Ramlakhan (Gaia, £6.99) call the Express Bookshop on 01872 562310 or visit expressbookshop.co.uk