How to deal with sleep interuptions
We all understand the importance of getting seven to nine hours sleep each night - but what if your sleep is frequently disrupted?
While some sleep interruptions are unavoidable like the demands of parenting or early wake-up calls, for others broken sleep can be the result of lifestyle choices, hormonal changes (hello pregnancy & menopause) or stress. There are many ways to promote restful sleep, and you get to choose.
Here are some tips to maximise your nightly Zzzz's:
Leave the lights off or on low
Respect your circadian rhythm by keeping lights low at night, aligning with the natural sleep-wake cycle. If you need to go to the bathroom or get up to children, use a lamp or dimmer switch to provide sufficient light without overstimulating yourself or others.
Avoid screens before bed
We've said it before but we'll say it again. Sleep experts recommend avoiding screens for one hour before you hit the hay, as the blue light they emit can disrupt your sleep cycle by inhibiting melatonin production, the hormone responsible for inducing drowsiness. Taking time for self-care makes a nice transition between screens and sleep - take a warm bath, apply your favourite Embodyme Nurturing Body Oil, or enjoy a warm Chamomile with your latest book.
Note it down
If you wake up in the middle of the night with your mind racing, there’s a few things you can try to help you relax into sleep once more. Everything feels much worse at 3am, so try not to panic too much.
Combat racing thoughts in the middle of the night by keeping a bedside notebook and pen. Jot down anything troubling, to-do lists, or thoughts and feelings. Alternatively, engage in proactive journaling before bedtime to alleviate stress and minimise the likelihood of waking up abruptly during the night - it might just help.
Take a few calming breaths
As you may have noticed, we are huge fans of breathwork at Embodyme. If you wake in the night and struggle to get back to sleep, try a calming breathing exercise: inhale for four seconds, hold for two seconds, and exhale slowly for six seconds through your nose. Repeat this sequence three times to restore a normal breathing pattern.
YOUR REMINDER -
Before you drift off to dreamland, place a couple of drops of our Nurturing Peace Body Oil into the palms of your hands and rub them together briskly to warm them. Place one hand over your heart and one on your tummy. Take a nice long inhale, and a slow exhale. Bliss.