REFLEXOLOGY AND HEAD MASSAGE IN CHESTERFIELD, DERBYSHIRE
Sleep & Reflexology
Sleep is the one thing the majority of us don't seem to get enough of!
Sleep is often seen as an after thought in our busy fast paced lives.
Sleep is not something we should skimp on as it affects nearly every part of our physical and mental health and well being.
Lack of sleep can affect:
- brain function
- hormones
- weight
- emotional well being
- physical performance
- blood pressure
- blood sugar
Why is sleep important?
While you are asleep your body works hard to repair muscle, organs and tissues, while also making proteins and hormones. While sleeping, your brain processes memories and flushes out toxins. When you don't get enough sleep, or you sleep poorly, all of these processes are affected.
It is said that most adults should aim for around 7 to 8 hours of sleep each night, however that is easier said than done! You can improve your sleep by forming new habits and getting rid of the old ones, helping you to optimise your sleep so that your nights are restful and restorative.
What is sleep hygiene?
Sleep hygiene refers to lifestyle habits and environmental factors that can help you get a better night’s sleep. Research has shown that poor sleep hygiene can increase sleep issues such as daytime sleepiness, insomnia and depression. However good sleep hygiene can ensure your sleep is restful and restorative.
A simple way to improve your sleep hygiene is to set a sleep schedule and stick to it; keeping a consistent sleep schedule reinforces your circadian rhythm. This is your body’s internal 24-hour clock and the result is better sleep.
Tips for better sleep
Create the ideal sleep environment - your sleep environment can help your circadian rhythm to sync. The ideal sleep environment is dark, quiet and cool. Keeping your bedroom dark, quiet and cool can help you to fall asleep faster and also prevent sleep interruptions in the night.
Pick fixed times - waking up and going to bed at different times each day throws off your body’s internal clock, so do your best to stick to your sleep schedule, even at the weekend.
Don’t overdo daytime napping - napping for too long can confuse your circadian rhythm and disrupt sleep later that night. If you really need a nap, try to keep it to 20-30 minutes.
Make changes slowly - if you decide to move your waking up time or your sleep time, avoid doing it all in one fell swoop. Doing it gradually over several weeks helps allow your internal clock to adjust.
Avoid alcohol and caffeine in the evening - having a glass of wine may help you fall asleep faster, but later that night it can disrupt your sleep. This is because alcohol affects night-time melatonin production and therefore it’s best to limit alcohol late at night, if not avoid it altogether. Coffee may perk you up in the morning but it can mess with sleep if drunk later in the day. Caffeine can stay in your blood for 6-8 hours so it's best to steer clear after 2pm.
Don't eat too late in the day - eating too close to bedtime can disrupt blood sugar levels and affect sleep quality, leading to potential health issues. Avoid heavy meals 2-3 hours before bed or, if you're hungry, have small healthy snacks such nuts or Greek yoghurt with fruit. Finish your last meal by 7pm to enhance overnight digestion and fat burning.
How do I create an ideal sleep environment?
Block out light - too much light in the evening suppresses the sleep hormone melatonin. So once the sun goes down, try to keep the lights dim; consider black-out curtains or a sleep mask to prevent light from disrupting your sleep.
Drown out noise - it's generally easier to drop off when its quiet. Put your phone on silent or turn it off or use ear plugs. Some people find it helps to play soft, restful music for sleep, or use a white noise machine.
Turn down the temperature - in nature the temperature drops as the sun sets; you can support your sleep by mimicking this indoors. An ideal sleeping temperature is around 18 degrees C or 65 degrees F. However it’s more important to be comfortable than stick to a set temperature - even dropping the thermostat a few degrees can signal your body it’s bedtime.
Why is natural light important?
Exposure to natural light, especially in the mornings, can help to set you up for a better night’s sleep. Getting a daily dose of natural sunlight kickstarts your circadian rhythm. Research shows natural light exposure during the day may help you fall asleep more quickly, stay asleep longer, and improve sleep quality.
Getting a regular dose of sunlight can also give you more energy during the day; you may be less likely to suffer from depression and generally just feel happier.
Tips for getting enough daily natural light.
Rise and shine: you get the most benefits from sunlight when you
wake up. If possible, try to head outside within the first hour of rising, even if it’s just for a few minutes. Take a quick walk, sip your coffee on your patio, or even eat your breakfast outside.
Aim for 5-10 minutes of exposure: 5-10 minutes of morning sunlight on a sunny day, or 15-20 minutes on a cloudy day is ideal. But do the best you can, even 2-3 minutes is better than nothing!
Take things outside: the more sunlight you see during the day, the
more it syncs up your circadian rhythm. So look for activities you can do outdoors, whether that’s taking a phone call outside or eating lunch al fresco.
Wear sun protection: protect yourself from the sun’s harmful UV rays with appropriate sunscreen or protective clothing.
Wind down with a good bedtime routine
How you spend your evening hours can affect your sleep quality and how quickly you fall asleep. That’s because your brain and body need time to wind down. Having a set of bedtime rituals signals to your body that it’s time to turn in, helping you to sleep better that night.
Make a to-do list: spending a few minutes on a to-do list for the next day can help clear your mind before you lay down and try to fall asleep.
Put down the electronics: TVs, smartphones, laptops, and other electronic devices emit blue light, which disrupts your circadian rhythm, so it’s best to avoid using them for 1-2 hours before bed. If you must use them, consider using blue blocker glasses or download an app to adjust the colour temperature of your screen display to reduce blue light from your computer or laptop.
Keep it consistent: following specific steps in a set order before bed cues your body and brain that it’s time to rest, for example brushing your teeth then putting on your pyjamas.
Time to wind down: Give yourself enough time to wind down to set the stage for restful sleep - allow 30-60 minutes.
Try relaxation rituals: experiment with different relaxation techniques to see what helps you unwind best; read, take a bath, meditate, do some light stretches, or listen to relaxing music.
Relaxation Exercises for better sleep - slow, deep breathing triggers your body's relaxation response.
Alternate nostril breathing: sit/lay comfortably and close your right nostril with your right thumb and inhale deeply through your left nostril. Then swap over and close your left nostril and breathe deeply through your right nostril. Repeat this cycle for several minutes to help balance your body and mind, reduce stress and to relax.
The 4-7-8 breathing technique: inhale through your nose for a count of 4, hold your breath for a count of 7, then exhale slowly through your mouth for a count of 8 - be aware of, and focus on, your belly rising and falling with your breathing. Repeat this cycle 4 times to activate your parasympathetic nervous system, reduce stress and improve sleep by calming your mind and slowing your heart rate.
Reflexology: relaxation, getting enough restorative sleep and reducing stress are three of the most important things you can do to help your body cope with daily challenges. Regular reflexology can aid all 3 of these - it promotes deep relaxation and improves physical and emotional wellbeing leading to reducing stress overall.
'foot reflexology is a useful intervention to relieve fatigue and to promote sleep'
Effects of foot reflexology on fatigue, sleep and pain: a systematic review and meta-analysis.
Lee J, Han M, Chung Y, Kim J, Choi J. J Korean Acad Nurs. 2011 Dec; 41(6):821-33
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“Sleep is the best meditation”
Dalai Lama
“Sleep is the single most effective thing we can do to reset our brain and body health each day.”
Matthew Walker
“O sleep! O gentle sleep! Nature's soft nurse.”
William Shakespeare