Ellsworth Public Library invited me to present before COVID-19 changed everything. Sleep has been an issue for me, so I switched the topic to share my “research” with their patrons and with you, in hopes it will be helpful.
Here are some things to consider as we support our brain and body in this important daily task-as shared during the Ellsworth Public Library’s presentation on Sept 8, 2020. Thank you, Tiffany and Caroline!
Sleep Space
Reserve the bedroom for sleep and sex
Working with technology in the bedroom causes the brain to associate the space with stress. Our central nervous system operates on fight or flight mode (sympathetic mode) or Rest and Digest, Tend or Befriend (Parasympathetic mode) Sleep becomes easier in the latter condition.
Bedding for Body Comfort
Nothing beats freshly laundered bed linens for a good night’s sleep, especially if they’ve been dried on the line outdoors. Consider bamboo sheets and/or a high threat count. A satin pillowcase feels soft; and may prevent “bed head”. Allergies determine choice of down or synthetic filling for pillows and bed coverings. A mattress with positional options may release pressure on muscles and assist breathing.
Room Temperature and Essential Oils
Body temperature lowers during sleep so a cooler room saves energy while supporting sleep. Cold feet? A sympathetic and warm sleep partner may help. A heated mattress pad or wearing socks to bed might be a good idea. Diffusing essential oils from doTERRA, Young Living or Wyndmere is helpful to many. I like Lavender and Cedarwood, but many others are popular also applying topically to feet or head.
Breath Support
Keep a live plant in the bedroom for enhanced oxygen levels. In cold weather, a humidifier’s moist air makes breathing easier. Medication and prescribed devices help those with COPD, etc. Some sleep medications create uncomfortable sensations including headaches upon waking.
Light and Darkness
Experiment with levels of light or darkness, using room darkening shade if necessary. Dim light may help avoid falls when getting up with a full bladder during the night.
Electronics Sabotage Sleep
Blue Light emitted from all electronics blocks Melatonin and other neurotransmitters important for sleep. Give your brain’s Occipital Lobe a break from electronics for at least an hour before going to bed. During screen time, it works very hard to translate the actual pixels in TV’s into images that make sense to the brain’s memory. Reading before bed preps the body for change of mode.
Sound Support for Sleep
A Mindfulness practice before going to sleep clears the day’s “stories” and allows us to check in with the body. Meditation audiotapes are available online from Insight Timer, Calm, many others. Examples include, ocean waves, bird songs, crackling fire, forest songs, classical music
Whatever allows you to put the day’s stressors “on the back burner” will work. Music with words can activate the language center of the brain, making letting go harder
Sleep Partner Impacts
Your bed partner’s chronic snoring, restless Leg syndrome, or stealing the sheets might mean you’ll need to find another place to sleep-for a little while.
Body Impacts
Individual Circadian Rhythms
Your brain keeps track of your sleep/wake routine and sends signals when your body is in need of sleep. Listening to your body and giving it what it needs-when the need occurs helps keep all systems running together well. Time in Nature replenishes your body’s fresh oxygen, making I easier to fall asleep
Body Temperature
Hot flashes during menopause often results in night sweats. This too shall pass. Prepare to change pajamas and maybe even sheets more frequently.
Nourishment
Bedtime protein and carb snack helps those with Blood sugar issues fall asleep and stay asleep
Alcohol and Caffeine
Alcohol is a depressant which encourages sleepiness. But It restricts restorative sleep depth. When the effects wear off—around 3AM for some—wakefulness may jar you with a headache.
Caffeine after mid-day may “rev up” the brain, blocking the calm necessary for sleep
Muscle Relaxation
Stretching muscles distributes oxygen and blood through the muscles, avoiding pooling which can create pain. Progressive Relaxation of each part of the body from head to toe heightens body awareness and makes “letting go” easier
Prayer and Meditation
Knowing we can surrender the day’s responsibilities and inevitable mistakes to something larger than us allows us to relax into sleep conducive body rhythms
Gratitude List
Noting the day’s positive events relieves stress. As a daily practice the brain seeks notices the things that bring joy. Keeping a photo or handwritten journal builds stories available to reinforce positive memories when we need to.
Pain Management
Spending time in nature each day broadens our experience and boosts our mood.
Mindfulness practice helps us move through pain as we focus on our body’s reaction rather than the stories in our minds. Mentally “Pre-living” and “Re-living” challenges makes physical pain worse. Move at whatever level you are able. Motion is Lotion. Inactivity tightens muscles, increasing difficulty in movement. Particularly with post-surgical pain, going through it rather than fighting it brings awareness of constant changes moment by moment. It’s not forever and will change and hopefully pass with time. Consider non-narcotic pain products: Biofreeze, Arnicare, doTERRA Cool Blue Rub.