Improving sleep

Getting good sleep is crucial for your health. Believe it or not, insomnia is a pretty common problem. Around 10% to 30% of adults deal with it, and that number goes up to 30% to 48% for older adults.

Why is sleep important?

Sleep is essential for a person’s health and wellbeing by allowing the body and mind to restore and recover. We all know what happens when we don't get enough sleep - we become moody, can't focus, and our energy levels plummet. This shows just how vital it is for people with long-term conditions to get top-notch sleep to deal with their physical, mental, and emotional issues, and for everyone else to keep their health in check. Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes, it has a big impact on overall health.

How can Reflexology help with my sleep?

There's a recent meta-analysis conducted by Huang et al in 2020, which indicated that foot reflexology significantly improved sleep disruptions. They concluded that foot reflexology is a hassle-free, non-invasive intervention and could be a valuable complementary therapy for enhancing the sleep quality of adults dealing with sleep issues.

Top tips for a good night's sleep

1- Sleep hygiene

Sleep hygiene, can really help improve your sleep. It means having a specific time to wind down and finding a way to relax before bed. Going to bed and getting up at fixed times is another good sleep habit.

2- Meditation

Relax, unwind, and consider incorporating sleep meditation into your routine.

Keep in mind that your sleep preparation should commence before you climb into bed, so be sure to set aside time each evening for relaxation.

Avoid using electronic devices for at least an hour before bedtime, as they emit blue light that can interfere with your sleep.

If you encounter difficulties falling asleep, reading, listening to gentle music or a podcast, or engaging in sleep meditation can be helpful.

3- Good sleep environment

In general, falling asleep is easier in a quiet, dark, and cool setting, but the right sleep environment can vary from person to person. It's a good idea to try different approaches to discover what works best for you.

Many people find silence to be essential for a good night's sleep, so you may want to consider using earplugs and muting your phone or leaving it outside the bedroom. Invest in high-quality curtains or blinds to block out light, and keep clocks out of sight while placing your phone face down.

Ensure your room is at a comfortable temperature and well-ventilated, as a cooler room is typically more conducive to sleep than a hot or stuffy one.

Some individuals also find it helpful to introduce sleep-inducing sounds, such as ambient rainfall, soft music, or white noise, to enhance their sleep quality.

4- Don't make sleep a battle

If you find yourself in bed, wide awake, and unable to fall asleep, don't try to force it. If you're feeling tired and simply enjoying the sensation of rest, sleep may naturally follow.

However, if sleep remains elusive, it's advisable to get out of bed and find a comfortable spot where you can engage in a relaxing activity such as reading a book or listening to soothing music. Return to bed only when you begin to feel drowsy.

5- Diet & exercise

Maintaining a balanced diet and incorporating regular exercise can help with relaxation and lead to improved sleep. Conversely, an unhealthy diet and a lack of physical activity can disrupt your sleep patterns.

It's wise to avoid large meals close to bedtime. Also avoid stimulants like coffee, alcohol, or nicotine before going to bed, as these substances can heighten alertness and interfere with your sleep. The general guideline is to avoid stimulants for 1 to 2 hours before bedtime. Give it a try and see if it helps with your sleep.

Regular exercise can be beneficial for sleep, but avoid vigorous activities 90 minutes before bedtime if you can't sleep afterwards.

Helpful reading

https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics