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Valerie Taylor-Walker
Valerie Taylor-Walker • Mar 10, 2020
Are you getting enough sleep?
I have not had any proper sleep for over 20 years. My daughter would have night time seizures, so I have always been on alert and woken on a regular basis. Eventually I adjusted to this disturbed sleep pattern and have learned to manage on about 4-5 hours sleep a night. I imagine I am not alone. On the positive side, long haul flights don’t bother me as I am happy to catch the odd hour when I can.
I didn’t see it as a problem, in fact I was quite proud of the fact that I could cope on such little sleep until I attended a talk by Dr Neil Stanley, a renowned sleep expert. I was shocked to learn just how damaging a chronic lack of sleep can have both on your physical and mental health.
Sleep, it seems is just as important to our overall well-being as proper nutrition and exercise and yet it is probably given the least attention. Sleep is vital for brain activity. It is during sleep that the brain processes and organises all the data we have accumulated during the day. Lack of sufficient sleep can make us irritable, forget things, find it difficult to concentrate or make plans. Over time it can also lead to depression, anxiety and puts us at higher risk of developing dementia.
Sleep is also vital for our physical health as during sleep our body gets rid of all the toxic bi-products and allows our body to heal. Chronic lack of sleep lowers our immune system and make us more susceptible to illness. It also increases our chance of developing chronic diseases like obesity, heart disease or diabetes
Apparently, we don’t all need a full 8 hours. The amount we need is affected by genetics and our age. The quality of our sleep is also important. How do you know how much sleep you need? Basically, you should feel awake and refreshed during the day and if you are lacking energy or feeling tired, then it is time to consider making some changes.
Of course, like me, there could be reasons outside of your control that stop you getting the right amount of sleep. Perhaps you are a carer, like me, or have a young baby. Or it may be worth checking with your doctor to eliminate any underlying medical condition which could be disrupting your sleep.
If it is a case of anxiety, excess worrying, poor sleep routine, depression or being disturbed by others, eg as a carer or a new parent, then hypnotherapy can help. In my case, the deep relaxation from hypnotherapy and the various techniques the therapist has in their tool box, now means my quality of sleep has really improved, even if it is still a little shorter than it should be.
Here are a few tips which might help if you are struggling :
1. Have a regular sleep routine
2. Get a comfortable bed and pillows
3. Don’t eat a meal late
4. Avoid caffeine in the evening
5. Don’t try and force yourself to go to sleep. If you really are unable to fall asleep, get up and do
something calming and try again later
6. Create a restful environment, ie play some restful music, keep the room temperature cool
7. Don’t exercise late in the evening
8. Focus on your breathing, breathing in and out slowly and deeply. Tense and relax your body, relaxing
each part.
9. If you have a young baby or are a carer, try to get someone to do a night shift occasionally or try and
take a nap during the day.
More information can be found on Dr Stanley’s website www.thesleepconsultancy.com or in his book “How to Sleep Well”
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