You and Your Sleep Issues
Sleep issues can be quite common and can have a significant impact on our overall well-being. In this blog, let's explore some common sleep issues, patterns of sleep and provide tips on how to improve sleep quality.
One common sleep issue is insomnia, which is characterised by difficulty falling asleep or staying asleep. To combat insomnia, it's important to establish a consistent sleep schedule, create a relaxing bedtime routine, and create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
Another sleep issue is sleep apnea, a condition where breathing repeatedly stops and starts during sleep. If you suspect sleep apnea, it's important to consult a healthcare professional, whether this is your doctor or alternative health care practitioner. We will work together to support your airways, your mental health and your physical health. Often a mixture of health treatments will reduce the symptoms and affects of this condition on your health.
Restless leg syndrome (RLS) is another sleep issue characterised by uncomfortable sensations in the legs, often relieved by movement. To manage RLS, regular exercise, avoiding caffeine and nicotine, and practicing relaxation techniques like yoga or meditation can be helpful. Working through the Limbic system to support the body and brains ability to rest is essential.
Lastly, stress and anxiety can also disrupt sleep. Managing stress through techniques like deep breathing exercises, journaling, or talking to a therapist can improve sleep quality. Take care of yourself and prioritise good sleep hygiene for a better night's rest!
I'd love to help you with some tips on how to improve your sleep.
1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
2. Create a relaxing bedtime routine: Establish a routine that signals to your body that it's time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
3. Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet. Consider using earplugs, an eye mask, or white noise machines to block out any disruptive sounds or lights.
4. Limit exposure to electronic devices before bed: The blue light emitted by screens can interfere with your sleep. Try to avoid using electronic devices like smartphones, tablets, or laptops for at least an hour before bed.
5. Watch what you eat and drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for lighter, sleep-friendly snacks if you're hungry before bed.
6. Get regular exercise: Engaging in regular physical activity can help promote better sleep. Just make sure to finish your workout at least a few hours before bedtime to give your body enough time to wind down.
7. Manage stress and anxiety: High levels of stress and anxiety can make it difficult to fall asleep. Find healthy ways to manage stress, such as practicing mindfulness, journaling, or engaging in relaxation techniques.
Remember, everyone's sleep needs are different, so it's important to find what works best for you.
But Let's Dive Deeper - What is the relationship with sleep and the brain?
When it comes to sleep issues, understanding how the brain functions can be helpful. During sleep, our brain goes through different stages, including non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.
NREM sleep has three stages, with each stage playing a role in restoring and rejuvenating the body. REM sleep is when most of our dreaming occurs. Sleep issues can disrupt these stages.
For example, insomnia can involve difficulty falling asleep or staying asleep, which can result from an overactive mind or heightened arousal. Sleep apnea, on the other hand, involves interruptions in breathing during sleep, often due to an obstruction in the airway. When we don't get enough quality sleep, it can impact our cognitive functions, mood, and overall well-being. Lack of sleep can lead to difficulties with concentration, memory, decision-making, and emotional regulation.
Sleep issues can be caused by various factors, including stress, anxiety, certain medical conditions, medications, and lifestyle habits. It's important to identify the underlying causes and address them accordingly. By implementing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and creating a sleep-friendly environment, we can support optimal brain functioning and improve our sleep quality.
Let’s learn more about sleep stages
REM sleep, which stands for Rapid Eye Movement sleep, is one of the stages of sleep that our brain goes through during the night. It's a fascinating stage because it's when most of our dreaming occurs. During REM sleep, our brain becomes highly active, almost as if we're awake. Our eyes move rapidly, hence the name, and our brain waves resemble those of someone who is awake. However, our body is in a state of temporary paralysis to prevent us from acting out our dreams and potentially injuring ourselves.
REM sleep is important for various reasons. It's believed to play a role in memory consolidation, emotional processing, and learning. It's also thought to be involved in brain development, especially in infants and children. The first REM sleep period usually occurs about 90 minutes after we fall asleep, and subsequent REM periods happen every 90 minutes or so throughout the night. As the night progresses, the duration of REM sleep tends to increase, while the duration of non-REM sleep decreases.
It's worth noting that disruptions in REM sleep can impact our overall sleep quality and leave us feeling groggy or less rested. That's why it's important to prioritize good sleep habits and create an environment that supports a healthy sleep cycle.
NREM sleep, which stands for Non-Rapid Eye Movement sleep, is another important stage of sleep that our brain goes through during the night. NREM sleep can be divided into three stages: N1, N2, and N3.
Let me just explain these further for you . . .
1. N1: This is the lightest stage of sleep, where we transition from being awake to falling asleep. During this stage, our brain waves start to slow down, and we may experience drifting thoughts or sudden muscle jerks.
2. N2: This is the main stage of NREM sleep. Our brain waves continue to slow down, and our body temperature and heart rate decrease. We spend the majority of our sleep time in this stage. It's during N2 that our brain consolidates memories and processes information.
3. N3: This is the deepest stage of NREM sleep, also known as slow-wave sleep or deep sleep. Our brain waves slow down even further, and it becomes harder to wake us up. This stage is crucial for physical restoration, growth, and repair. It's when our body releases hormones, repairs tissues, and strengthens our immune system.
Throughout the night, we cycle through these stages multiple times, with N3 sleep being more prevalent in the first half of the night and REM sleep becoming more prominent in the later stages.
Having a good balance of NREM and REM sleep is essential for overall sleep quality and feeling rested. WOW A lot of information for you to take in. My only question now is, do you want to make sure you have good sleep? Are you doing all that you can and not quite getting there?
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1. Book an appointment here
2. Purchase our sleep session guide
3. Call for more information on 0277662511