Sleep
This week the press seem to be full of articles on sleep, ranging from recent research to the reasons why we lose sleep – the top reason being a heavy workload.
I am sure that most people reading this blog post know that if they have a good night’s sleep they wake up feeling refreshed. So the recent discovery by scientists from University of Wisconsin which shows sleep restores your brain will be of no surprise. (For any geeks out there the research showed that sleep boosts myelin which is essential in the growth and repair of our brains. The research also revealed that deep sleep doubles the rate of reproduction of some cells.) While over in Stockholm researchers have discovered that people think sleep deprived individuals “look sad, unhealthy and unattractive”. For anyone that is struggling to get a good night’s sleep knowing science has proved that they look as awful as they feel isn’t exactly helpful either! So I wanted to share a few tips with you on getting a good night’s sleep.
- Try to go to bed and get up at the same time as bodies like routine and it will help you sleep better.
- Ensure your bedroom is quiet, dark, restful and the right temperature i.e. not to hot and not to cold. Remember it isn’t ideal to watch TV or work in your bedroom that includes trying to sleep while keeping one eye on your blackberry.
- Try to mentally and physically relax before going to bed by turning of the TV or computer and having a warm bath, listen to some relaxing music, read a book or simply sip a cup of Chamomile tea.
- Valerian is a dietary supplement that has been used since ancient times to help with a good nights sleep as it is known for combat insomnia and nervousness.
- While exercise is great to combat stress, exercising too close to bedtime can actually make it harder to sleep.
- It is best to avoid alcohol before your go to bed as for some people it will interrupt their sleep pattern later in the night.
- It is best to avoid coffee from later afternoon onwards as for some people it will keeps them awake.
Finally some of my clients have reports that Reflexology has helped them by because they find they sleep deeper and hence wake up more refreshed.
Related Posts
Headaches Treatment & Prevention – Part 2
After introducing headaches, I then explored the downside of orthodox treatments and how massage can help. Now I want to share with you how other complementary therapies may help. Nutrition We all know that if you suffer from headaches you need to avoid becoming dehydrated. But what can be equally important is to control your blood sugar balanced by avoiding sugars and refined carbohydrates (i.e. anything sweet, fluffy or white!) . Certain food substances – such as histamine, tyramine and phenylethylamine – can trigger headaches or migraines. These foods include cheese, citrius fuits, red wine, chocolate & coffee. There is a time lag between eating these foods and an attack, as the problem arises when the food reaches the liver. Some research has been done on the benefits of Omega (3, 6 & 9) essential fatty acids will help control pain & inflammation for migraine sufferers. [Harel Z, Gascon G, Riggs S et al. Supplementation with omega-3 polyunsaturated fatty acids in the management of recurrent migraines in adolescents. J Adolesc Health 2002 Aug;31(2):154-61. 2002.] Bowen Technique The Bowen Technique is a hands on therapy that is applied using very gentle pressure. The practitioner uses thumbs and fingers on precise points of the body to perform Bowen's unique sets of rolling-type moves which stimulate the muscles and soft tissue of the body. In association with the Migranie Action Assocation some research was carried out into the effectiveness of receiving Bowen Technique treatment to allieviate migraines. All study participants had been diagnosed as migraine sufferers by their GP. 31 out of the 39 study particpants experienced a positive result of either
- Reducation in frequency of migranies
- Reducation in the degree of pain experienced
- Reduction in both the frequency of migraines and the degree of pain experienced
What can help period pain – Part 3?
While taking nutritional supplements suits some women, I know others don’t like taking tablets. So here are a couple of other ideas to assist you with your period pain. There is scientific evidence that from a trail of women who suffer from period pain that certain yoga poses e.g. cobra, cat and fish reduce both the intensity and duration of period pain. The cobra pose is where you lie on your front, with your hand underneath your shoulders and gently push yourself up bending your back as you come up. The cat pose is when you are on all fours and then round your spine like a cat. The fish pose is when you lie on your back, keep your pelvis and head on the floor and an arch your spine towards the ceiling. As an aromatherapist there are a variety of essential oils that you can use to help reduce the severity of period pain. Aromatherapists split period pain into two categories:
- Congestive dysmenorrhoea – where the pain starts a few days before the period and can cover the whole abdominal area.
- Spasmodic dysmenorrhoea which comes in spams of pain in the pelvis and/or lower back.
Does mindfulness meditation help you if you are depressed?
Mindfullness is very trendy right now because it is claimed to help you cope with anxiety and stress and build resilience. But does it help you if you are depressed? This is the question that researchers from Northwestern University Feinberg School of Medicine tried to answer in a recent study. During the study, 31 women most of whom had done nothing to help themselves to deal with their depression in the last 12 months, participated in an mindfullness group. They practicied mindfullness meditation and yoga on average 150 minutes per week. Before starting the study 45% said they had no experience of mediation and 71% said they had never tried yoga. The primary outcome, depression and secondary outcomes (stress, mindfulness, functioning, well-being and depression stigma) were assessed at start of the study and then again at weeks 8 and 16 weeks . The depressive symptoms significantly decreased during the study, in addition the stigma of depression increased from the start of the study to 8 weeks and then significantly decreased between 8 to 16 weeks of the study. A significant decrease in stress and significant increase in mindfulness was found at week 8 and the end of the study when compared to the start of the study. In addition, the women reported increased sense of well-being including self-acceptance and growth. In conclusion mindfulness medication can reduce levels of depression and stress as much as powerful drugs and psychotherapy do. Reference I E Burnett-Zeigler, M D Satyshur, S Hong, A Yang et al, 2016, Mindfulness based stress reduction adapted for depressed disadvantaged women in an urban Federally Qualified Health Centre, Complementary Therapies in Clinical Practice; 25; 59 - 67 see >> http://www.ctcpjournal.com/article/S1744-3881(16)30072-X/abstract
