Since starting my journey with yoga and breathwork nearly 15 years ago, sleep has never been a problem.
I remember countless nights, struggling to rest, stuck in thoughts about the day behind me, riding intense emotions that stimulated my body and mind.
For many people, this is normality, and as a society, we accept the idea that having a hard time getting to sleep is just part of life.
The reality is, falling asleep is something that can be learnt.
Breathing deep
For many people, simply extending the breath for 5-15 minutes is enough to shift the body from state of alertness to one primed for sleep.
As a person slows and deepens their breath, the sympathetic nervous system tells the brain to relax, thoughts slow and muscles relax.
To try:
- Start by feeling the breath, taking deep, long, slow breaths. For many people starting with 5 seconds in, 5 seconds out will be comfortable. With enough practice, this can be extended to 15-30 seconds on each inhale and exhale.
- Once a comfortable rhythm is established, gently focus on the body, feeling every part. Simply notice how each part feels without reacting.
- If you notice yourself lost in thought, moving or disturbed, remember to return to the breath and feeling the body.
It is that simple.
The mast majority of people will experience profound relaxation, leading to effortless sleep just by focusing deeply on those steps.
Nutrients and Minerals
Chronic stress can actually deplete your body’s stores of magnesium, and in the UK adult population, 14.2% of men and 11.5% of women have magnesium intakes below the what is recommended.
When magnesium is depleted, the muscles will have a hard time relaxing. This can lead to “twitching”, the desire to move or roll over in bed, all of which slows the process of falling asleep.
Green leafs like spinach, nuts and seeds are all great sources of magnesium, and adding just a few portions throughout the week can make a huge difference.
Adequate calcium is essential for producing melatonin, the hormone that signals to your body it’s time for bed.
When calcium levels are low, you might find you can fall asleep but struggle to reach the deeper, more restorative stages of sleep. This can lead to waking up still feeling tired and drowsy, even after a full night in bed.
Dairy products like milk and yogurt are easily the best sources, but you can also find modest of calcium in fish, and dark leafy greens.
Certain diets (particularly those low in animal products) can make it challenging to get enough zinc, and studies have shown a link between low zinc levels and insomnia.
Without enough zinc, your body may struggle to regulate its sleep cycle effectively, meaning taking longer to fall asleep and experiencing more wake-ups during the night, disrupting the overall quality of your rest.
Seafood, lean meats, seeds, and whole grains are excellent ways to ensure you’re getting enough of it.
Respecting the Sun
Morning sunlight is rich in blue light. This intense blue signal tells the brain in no uncertain terms: “The day has begun.”
However… modern screens from TVs, phones, and even LED lighting contain high levels of this same blue light, which keeps melatonin suppressed and cortisol elevated, directly delaying the onset of sleep.
Conversely, the light from a sunset, a fire, or a candle is dominated by red and orange wavelengths. Our bodies see these colours as key signals for winding down and resting.
Most modern screen will have an option to filter blue lights and replace them with red colours during the evening hours – make sure you’re using these!
Beyond the light we can see infra-red is also key.
Infrared is the part of the sun’s spectrum we don’t see, but instead feel as warmth on our skin. This thermal energy plays a vital role in our sleep-wake cycle through thermoregulation.
A warm bath of shower rich in infrared, warming the body and causing blood vessel to become relaxed. Once you get out of the heat and into bed, the body begins to cool down more easy, as heat leaves the body through the expanded cardiovascular system. This msight sound counter intuitive, but it brings us perfectly to our next topic…
Love the Cold
Many people focus on staying warm at night, however, keeping cool is one of the most important factors for getting a good night’s sleep.
Your body’s temperature naturally peaks in the late afternoon and then gradually drops in the evening, a process that is a powerful biological signal for your brain to start producing melatonin and prepare for sleep.
For most people, the ideal room temperature for sleeping is between 16-19°C.
This range provides the perfect environment for your body to maintain its lower core temperature without having to work too hard. Temperatures significantly above or below this range can disrupt sleep architecture and leave you feeling less rested in the morning.
Reduce Electrical Noise
There is a growing body of research that suggests low-level electronic signals can have a effect on sleep. Our bodies are fundamentally electrical systems, using subtle nerve impulses and currents to manage everything from our heartbeat to the nightly repair of our cells.
By reducing this interference, you give your body the best possible environment to perform its essential nightly maintenance. Here are some simple steps:
- Keep your phone and other electronics away from your bed. The strength of these signals drops off significantly with distance.
- Turn Off Your Wi-Fi. Your router is one of the strongest signal sources in your home. Turning it off at night ensures a period of electrical quiet.
- Go Analogue. Switch to a battery-powered alarm clock instead of using your phone.
Your Right to Better Sleep
Learning to sleep well is about learning to listen to your body and honouring its ancient needs in a modern world.
You don’t need to force sleep, (it is a surrender!) you simply need to create the right conditions for it to arrive naturally.
Goodnight!
Jon
Leave a Reply