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Founder of Wellbeing Winnie, Author of 'You Body Is Listening'
I have spent a lifetime discovering and making friends with my body and a health condition called M.E
In short, M.E is very similar to another condition that we all know as long covid. As with all autoimmune diseases, the health and activity of the immune system are very much out of kilter, responding very vigorously to very little. The level of fatigue that naturally comes around as a result of this vigorous and invasive condition can be very debilitating, life changing…
For me, sleep was a major problem. At night it evaded me, but around 3pm every afternoon it seemed as though my body was desperate for it.
Developing a sleep pattern and engaging in quality sleep was for me, a huge step on the road to recovery.
Even during the early days the small amounts of good sleep I programmed myself to start having, had a huge impact. I began to gain clarity, it helped reduce my frustration levels. I found myself coping more easily (with life in general). But mainly even that small amount of purely restful sleep began to focus my mind in wanting and believing that I deserved to feel better.
Deserve? Well, we hold guilt in our hearts so tightly we can barely see it and subconsciously we punish ourselves. Unfortunately we begin to believe that the perpetual state of unrest, unease and unhappiness is something we have earnt.
Utter fatigue wants you to be disconnected in your sleep patterns and requirements. The more discombobulated you are, the happier fatigue is.
Where do we start? How do we fix this?
Get Your Eyes Tested…
Do not underestimate how important it is. The way eyes and the brain process light can affect the body in various ways. It impacts the hormones we produce, the mental alertness we maintain, the quality of sleep that we have, our balance, our nervous system (especially the sympathetic nervous system which puts us into that fight or flight mode).
Eye abnormalities and degenerative problems come in many forms and can be caused by a number of reasons but we can understand how abnormalities can be very debilitating just by looking at astigmatism of the eye.
Astigmatism is an irregularly shaped cornea or lens (misshapen more like an oval rugby ball instead of how it should be, round like a football).
When the lens shape is round as it should be, we are able to focus light rays into a single point on the retina, The retina located at the very back of your eye, converts the light that enters into your eye, to electrical signals which your optic nerve then sends to your brain. This communication creates the images you see and interpret.
With an abnormality such as astigmatism, the light struggles to focus and therefore causes discomfort as the natural communication tries to occur.
Many with eye problems have headaches in bright or artificial light, some feel dizzy and uncomfortable, some develop dry and sore eyelids and most feel extreme fatigue. Your body’s internal clock is controlled by an area of the brain called the suprachiasmatic nucleus (SCN) located in the hypothalamus, and is very sensitive to signals of dark and light.
The light received and the communication from the optic nerve to the brain triggers the SCN to release cortisol and other hormones to help you wake up. When light is removed, the SCN triggers the release of the chemical melatonin. Melatonin makes you feel sleepy and ready for bed.
So you can see how the eyes alone can be responsible for your energy levels and hormone release and your quality of sleep.
Studies have shown that the colour of light also matters. Blue light, which is omitted by fluorescent lights, computer and device screens and other artificial light sources, has a different flicker rate to that of natural light is the most likely to trigger migraines, vertigo, dizziness and mental confusion.
So opting for glasses that help reduce glare can help as well as using glasses with a slightly tinted lens (yellow/rose colour) can help reduce how the eyes and brain translate the light flicker. Most mobile devices now have ‘blue light filter’ settings. Reducing the amount of time spent in environments with fluorescent light and looking/using blue light emitting devices is something we all probably could do but tend not to do.
Even if you can make small changes such has not using a device or watching the television thirty to forty minutes before bed is going to make an impact.
As hard as it may sound, the secret to good sleep and increased day time energy levels is routine. Okay we all have ‘things’ we must break this for, but the more consistent the routine the better.
Aiming to go to bed at the same time every day
And, aiming to rise at the same time everyday will help your body develop a habit, a ‘cycle’, a natural rhythm that you can fall into. Pushing through daytime tiredness when you begin to formulate a routine is tough but will reap good long term results.
You can even introduce things gradually. Try to not take that extra hour lying in, or just reduce the extra minutes you try to snatch back after the alarm has sounded in the morning. If you work nights then create your own adjusted routine to suit. If you must sleep in the afternoon try to reduce it over time until eventually you don’t need it.
This first step to develop routine is important because it resets your body to be tired when you should be and awake when you need to be.
It gives you eight hours of beneficial sleep (as you can get 24 hour sleep cycles in).
I hear you… ‘but I can’t get to sleep!’
So how do we program the body and mind to get to sleep when we get under the covers?
The best way to use either of these is in a sleep pillow (large or small pillows that you can either lay on or cuddle, that are either filled with dried herbs, or scented with essential oils).
Herbs that are perfect for sleep pillows are chamomile, lavender and rose, All three blend well together giving a pleasant aroma, chamomile helps relax the body and ease anxiety, the lavender has mild sedative properties and as it is anti viral/bacterial and antiseptic will help purify the air that is inhaled, the rose will help soothe and warm the body and help with emotional stability.
Other options are hops, valerian, lemon balm, neroli and rosemary. The types of herbs that help towards insomnia are herbs that help relax the muscles and the mind, ease anxiety, promote feeling of peace and over a gentle aroma so as not to irritate the throat or nasal passages. It is also worth considering herbs with anti bacterial/fungal/viral properties. The reason is to help clean and purify the air that is inhaled.
You don’t have to buy or make a special pillow, a few drops of essential oil mixed into water in a spray bottle is a great way to scent the pillow. Try not to apply the essential oils neat from the bottle as the scent may be too strong and may cause headaches. An effective spray can also be used as a room spray during the daytime when a moment of calm is needed. Again, it is also worth considering herbs with anti-bacterial/fungal/viral properties.
For me, creating a peaceful and calming environment is a personal passion. My home is my sanctuary—a safe space where I find rejuvenation, inspiration, and comfort.
- Soft Lighting: To reduce overstimulation and prepare for sleep, use soft lighting.
- Muted Colors: Like soft lighting, muted colors help reduce overstimulation.
- Different colors can evoke specific feelings and emotions:
- Soft green has a soothing effect.
- Pale blue creates a sense of lightness and freshness.
- Darker purples can aid in healing by drawing out toxins.
- Sound Reduction or Soft Music: Noise can disturb sleep, but soft, rhythmic music can soothe the mind and help the body relax.
- A Clean and Tidy Space: A clean and tidy bed with fresh sheets can contribute to a more restful sleep. Clearing debris off surfaces and the floor can improve air and energy circulation, allowing the mind to rest and reducing mental clutter.
- Open the Window: Fresh air in the room can help to clear stagnant air and prevent the body from becoming too warm.
- Avoid Stressful Information and Situations: Avoid going to bed angry or stressed. Practice relaxation techniques or write down your thoughts and concerns to reduce an overactive mind.
- Breathing Techniques: Practice simple breathing techniques to calm the mind and promote relaxation.
- Write Your Troubles Away: Create a to-do list, a schedule for the next day, or a journal entry to organize your thoughts and reduce mental clutter.
I know this pre-sleep routine list seems like a long process but once a habit is formed it becomes very manageable and a natural part of your day. A good routine is really very effective in achieving long-term eight hour sleep patterns.
Bedtime yoga
Well, just anything that helps the body relax and release tension.
Why moving the body is right just before bed.
- It helps the muscles release tension and toxins.
- It helps harmonise the movement and function of the organs
- It calms and focuses the mind
- It reduces stress of the adrenal glands that can produce hormonal imbalance.
- It also helps calm the nervous system. So is good for aches and pains (especially back ache)
Just ensure it is not strenuous and it gives deep stretching to all areas of the body. A popular type is Yin Yoga which focuses on holding a position (asana) for 5-10 minutes to release tension right in the connective tissues and core of the muscles, giving the brain time to acknowledge the request, allowing the body to reach a deeper stretch. However any stretch that feels good and is safe will work.
Try the positions below. Ensure that your breath is deep, long and not over contrived, allowing the body to ‘surrender’ during the exhale. A stretch sequence before bed can be performed for as little as five minutes. However, the longer you engage in the practice, the better the results. You may even find that some very gentle neck stretching may be all you need.
Teas & Hot Drinks
Chamomile and Valerian both of which have sedative properties that help to reduce tension in the muscles giving you an all over smile. Both of these teas help induce a peaceful level of sleep.
Treetop Teahouse Menu Ebook – available for download from our store here
£3.00
Ebook – Available in English and Italian
Each page will guide you through the preparation of a handful of herbal teas and includes the reputed benefits as well as contraindications.
Herbal alternatives can be very powerful. Some of the suggested teas can interfere with certain medications. Please consult your medical practitioner before starting any new healthier alternatives.
The best way to use either of these is in a sleep pillow (large or small pillows that you can either lay on or cuddle, that are either filled with dried herbs, or scented with essential oils).
Other options are hops, valerian, lemon balm, neroli and rosemary. The types of herbs that help towards insomnia are herbs that help relax the muscles and the mind, ease anxiety, promote feeling of peace using a gentle aroma so as not to irritate the throat or nasal passages.
It is also worth considering herbs with anti bacterial/fungal/viral properties to help clean and purify the air that is inhaled.
You don’t have to buy or make a special pillow, a few drops of essential oil mixed into water in a spray bottle is a great way to scent the pillow.
Try not to apply the essential oils without diluting first, the scent may be too strong and may cause headaches. An effective spray can also be used as a room spray during the daytime when a moment of calm is needed.
Summing Up…
Stress, another type of stimulus, can release chemicals that disrupt sleep. Anxiety and worry can also keep your mind active, making it difficult to fall asleep. To alleviate these issues, relaxation techniques can be helpful in removing problems from your immediate thoughts.
Good sleep is an indispensable component of overall health and well-being, serving as a restorative process for both the body and mind. It enables the body to repair damaged tissues, regenerate cells, and produce hormones that regulate various bodily functions. Moreover, it plays a crucial role in consolidating memories, facilitating learning, and maintaining emotional equilibrium.
However, when we are sleep-deprived, a cascade of negative effects ensues. In the short term, we may experience fatigue, irritability, difficulty concentrating, and impaired judgment. These effects can significantly hinder our daily functioning, affecting our productivity, relationships, and overall quality of life.
The consequences of chronic sleep deprivation are even more concerning. It can increase the risk of developing serious health problems, including cardiovascular diseases such as heart attack and stroke, metabolic disorders such as obesity and diabetes, and mental health issues such as depression and anxiety.
Moreover, sleep deprivation can have a detrimental impact on our immune system, making us more susceptible to infections and illnesses. It can also lead to accelerated aging, as the body is unable to adequately repair itself during sleep.
In light of these findings, it is imperative that we prioritize getting enough sleep. Adults generally require around 7-8 hours of sleep per night, although individual needs may vary. Establishing a regular sleep schedule, creating a conducive sleep environment, and practicing healthy sleep habits can help us achieve optimal sleep and reap its numerous benefits.
By investing in good sleep, we are not only improving our daily lives but also safeguarding our long-term health and well-being.
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We are truly passionate about what we do. By offering online yoga/wellness classes and tutorials, we can be there to help you whenever and wherever you are. All our online tutorials are designed to help you understand safe movement and correct alignment. We know yoga and meditation are incredible tools for promoting health and happiness.