How to improve sleep and the quality of your life
There are four non-REM sleep cycles and one REM cycle that increases in time throughout the evening. Look at the chart below and you will see the many cycles of a good night’s sleep.
If you aren’t sleeping eight straight hours you are missing out on restoration. Often times when treating chronic conditions, the first goal will be to sleep long and deep in order to wake refreshed in the morning. If you need an alarm clock to wake up to or if you don’t wake refreshed, you are sleep deprived.
Why is it important to have a good night’s sleep?
Essentially good sleep improves the quality of our life. Here are some key factors that are attributed to having a healthy deep sleep;
- Sharper memory
- Improves levels of inflammation
- Lowers stress
- Allows the body to heal, repair and rejuvenate
- Improves memory
Sleep is essential for:
- healthy metabolism
- healthy immune system
- optimal brain function
- memory performance
Reasons why you’re not sleeping well
- having too many stimulants during the day
- having hormonal imbalances
- mineral imbalances
- being too close to WIFI or EMF’s
- having unresolved stress
- doing too many exciting activities during the evening (computer work, stressful work etc),
- certain medications
Research about sleeping and sleep patterns
Research by the Sleep Health Foundation has found between 33 and 45 per cent of Aussies have less than ideal sleep patterns that consequently lead to fatigue, irritability, mental health issues, productivity issues and a lower ability to deal with stress, and healing.
According to an article posted by Huffington Post 44% of adults are on the internet just before bed almost every night. Of these, 59% have sleep problems. This is an alarming statistic and is worth noting.
According to the American Psychological Association, most people are geared for 16 hours of wakefulness.
What causes Insomnia?
Insomnia increases with age and affects about women, especially menopausal more than men and is very common in people who drink alcohol before bed and smokers. Although insomnia is not life-threatening, it does contribute to ageing, as it not only compromises the only time of day that the body restores itself, but it contributes to poor choices and can lead to depression and anxiety.
If you want to perform at your personal best, you can’t skimp on sleep. Sleep is not a luxury but for those who aren’t getting enough, it may seem like it.
In Traditional Chinese Medicine, (TCM) sleeplessness is caused by an imbalance between the heart and the liver meridians. Each of these two organs houses a specific aspect of the spirit. The heart houses joy and the liver houses peace when in harmony. Joy, peace and harmony are emotions of the spirit and if an imbalance occurs, the spirit lacks the confidence to turn off the world and nestle deep within the joyful heart and peaceful liver to rest safely. The critical thinking mind which opposes spirit takes over and restlessness ensues. This allows the spirit to wander. A wandering spirit will manifest in any number of sleep disturbances – a main one being insomnia.
9 Simple ways to improve sleep cycles and quality of life
- Start a few hours before bed, and have a set time to be in bed by. If it is say 10pm, consider setting an alarm at 9 to tell yourself to start winding down.
- Have a ritual such as; washing face, butting on pyjamas and creating a nice clean bedroom space where you can relax into.
- Shift the energy in the house to peaceful music and candles to help your mind relax.
- Stop or reduce watching the news or dramatic television.
- Assure your bed and pillow are appropriate for your body type and consider sprinkling lavender essential oil to your pillow case each night.
- Avoid or reduce stimulants of any kind – all day, not just at night and eliminate alcohol until your pattern of sleep is consistent.
- Consider getting a grounding sheet to improve sleep cycles.
- Practice meditation
- Install Flux soft wear on your computer to reduce blue light, affecting melatonin and the brains ability to gear down towards sleep.
In iBalance Kinesiology, we not only have specific protocols to balance REM and NREM sleep cycles, but we also work with the Chinese Meridian systems to rebalance the emotions in the heart and liver meridians.
Would you like to sleep better? Would you like to improve both the quality of your sleep and your life? If you answered YES to either of the previous questions, then iBalance Kinesiology can help you. Contact us today to schedule a FREE consultation.