Happy March to all my readers! Oh, and it does feel so good to say it is March!

There is finally sight of Spring and I am loving it! The idea of COVID settling and Spring/Summer coming into play is just joyous.

If you’re struggling in the third (and hopefully) final lockdown, then you’re not alone. However, let’s finish this lockdown by creating better habits to improve our lifestyles.

Have you ever read the infamous book “Why we sleep” by Matthew Walker? Well, Bill Gates swears by this book. He has recommended everyone read it and understand the benefits of sleep, and the risks of not getting enough of it. Although, he wasn’t quite convinced that lack of sleep can increase the risk of Alzheimer’s. Read it and decide for yourself!

Walker states that sleep is “mother nature’s best effort yet at immortality”. This was one of the matters that concerned Gates, as all-nighters were a regular when Microsoft was producing and releasing new products into the market. When we start to fail to get the sleep that we need, our bodies and minds react, and we can become more fragile and agitated by the loss of even a single hour of sleep.

Walker explains that there are 2 factors that determine your alertness during the day and then the transition to feeling tired at night. The first factor is ‘sleep pressure’ – during the day a chemical called Adenosine builds up – the more of this that builds up, the more tired we feel. Then, when we sleep the brain removes the adenosine, and after 8 hours of good quality sleep we feel refreshed and alert to get through the day. The second of those two factors is ‘The circadian rhythm’ (our 24 hour clock)– that is a sinusoidal wave controlled by a centre in our brains, called the suprachiasmatic nucleus . This is our rhythmic activity, our ability to perform tasks and be active throughout the day. This circadian wave goes down throughout the day and while we initially sleep. The Circadian rhythm then starts peaking again and reaching its peak just before we wake from our sleep. So, when we wake, we are ready to be active and cease the day!

The suprachiasmatic nucleus uses Melatonin to circulate the body and make the body wind down to get ready for bed. One of the signals used is daily light coming through the retina. When this is realised, the release of melatonin is halted. This is why dim lighting can make you sleepy, or why we talk about electric devices not being good before bed. The strong LED light they provide can prevent melatonin release, and this can fool the body into thinking it is still not time for bed.

The book goes into a lot more depth if you ever have the chance or desire to read it. It really is interesting to learn how the body works and ‘why we sleep’. I would highly recommend this book!

Many people struggle with getting a good night’s sleep, and this seems to have become more of a problem during lockdown. The nights can drag into oblivion when you cannot sleep, and for some reason the mind goes into overdrive, and suddenly life is spiralling out of control… I call it ‘buggered bedtime brain’. We have all been there… midnight madness at its best.

My night-time routine is not always perfect, but I try to follow a few simple steps to aid my night of snoozing. It is not always easy to follow my own routine, but I thought I would share it.

Lack of sleep is known to be detrimental to your body. During the night your hormones regulate and the body resets for the next day. If you’re not sleeping then this cannot occur and it has an impact on stress levels, weight maintenance, skin and according to Matthew; life expectancy. It actually has a negative effect on every part of you!

Whether you’re struggling to fall asleep, or stay asleep throughout the night… Here are a few simple tricks and tips I can share that will easily help improve your sleep quality.

Your environment during your sleep is a big factor and has great effect on your sleeping pattern. My “3 Feng Shui” blog explains this in depth. The position of your bed in your room can have major impact on quality of sleep. Keeping your room tidy and dust free is another key factor to a healthy and good night’s sleep.

If there is something concerning you and taking your mind to an anxious and negative space, then seeking someone to speak to will help open and strengthen your chakras and allow for a better night’s sleep. If you try some of these techniques and are not seeing improvement, or have been trying to defeat insomnia or poor sleep quality for a while then this is the route for you… talk it out… to a friend or seek medical assistance.

Cutting down on (my beloved) caffeine. I did not like this option yet my ‘long Covid’ related issues have caused me to cut caffeine out completely. It is sad for a coffee lover, but I am rebuilding resistance. However, if you struggle to sleep, drinking something that keeps you more alert is not going to work. Caffeine also increases the need to urinate during the night, which will have you back and forth from the bathroom… meaning less sleep.

Aromatherapy is a wonderful way to feel more peaceful. Studies have shown that lavender essential oils can reduce anxiety and increase quality of sleep. I feel relaxed just thinking of this. I love lighting candles in the evening and dimming down the lights – As science shows; less light means more melatonin. Watching the candles flicker, with the scent of lavender, is so peaceful. Just be careful you put out your candle before you nod off!

Winding down from the day is something I feel we all need to improve before we jump into bed. STOP reading emails and searching on Instagram once you get into bed. This period is crucial in separating your chaotic day from the quiet of bedtime. Try drawing in an adult colouring book before you crawl into bed. I have found this to be the most therapeutic activity.

I am very guilty of the next faux pas when it comes to sleeping. I often get tired at 9pm and head into bed, where I then spend the next 2 hours watching shows and noodling around on my phone. Just because you crawl into bed at a decent hour doesn’t necessarily mean you’ll get more sleep. Plan to be in bed from the moment your truly intend to sleep.

A few other general tips for improving your sleep pattern are; keeping the room cool, eating well, and never too close to your sleeping time. As noted above keep the room entirely dark, ensure a quiet environment, try camomile tea, and most importantly put away any devices!

To a better night’s sleep!

Bonne nuit! xxx