From bodyandsoul.com.au
Insomnia is literally the worst. Especially when one minute you’re peacefully sleeping and then suddenly you’re awake, going over the hundreds of little jobs you’ve been putting off for weeks. Goodbye requisite eight hours of sleep.
But apparently, instead of working out how you’re going to get all the laundry done, have time to get the dog washed and when you’ll be able to squeeze in a quick gym session, we should do what the Victorians did and embrace our disjointed sleep.
Back in the day waking up during the night was common. In fact, according to Roger Ekirch, a professor of history at Virginia Tech, in a pre-electricity world, people would go to sleep after dark for a few hours in what was called ‘first sleep’ and then wake up around midnight. They would stay awake for an hour or so, reading, writing or having some late night fun before going back to sleep. ‘Second sleep’ complete, they would wake up refreshed and ready to face another day in the factory.
The Sleep Coach, Cheryl Fingleson, says that the idea of sleeping like a Victorian has some merit.
“The Victorians got it right, have two good blocks of sleep which will be helpful to regenerate your brain and body, which is better than trying to fight to have one sleep.”
She says lying around, tossing and turning, and watching the minutes tick by actually stimulates a hormone called cortisol in our brain. This tricks us into thinking it’s time to wake up for the day, making it harder to fall back to sleep.
Instead like our Victorian forbearers, she says when we wake up at night we should “go to the toilet and then have a glass of milk or calamine tea, listen to soft music or read a boring book and then go back to sleep.”
But apparently, instead of working out how you’re going to get all the laundry done, have time to get the dog washed and when you’ll be able to squeeze in a quick gym session, we should do what the Victorians did and embrace our disjointed sleep.
Back in the day waking up during the night was common. In fact, according to Roger Ekirch, a professor of history at Virginia Tech, in a pre-electricity world, people would go to sleep after dark for a few hours in what was called ‘first sleep’ and then wake up around midnight. They would stay awake for an hour or so, reading, writing or having some late night fun before going back to sleep. ‘Second sleep’ complete, they would wake up refreshed and ready to face another day in the factory.
The Sleep Coach, Cheryl Fingleson, says that the idea of sleeping like a Victorian has some merit.
“The Victorians got it right, have two good blocks of sleep which will be helpful to regenerate your brain and body, which is better than trying to fight to have one sleep.”
She says lying around, tossing and turning, and watching the minutes tick by actually stimulates a hormone called cortisol in our brain. This tricks us into thinking it’s time to wake up for the day, making it harder to fall back to sleep.
Instead like our Victorian forbearers, she says when we wake up at night we should “go to the toilet and then have a glass of milk or calamine tea, listen to soft music or read a boring book and then go back to sleep.”
- Throw bath salts or Epsom salts into a warm bath, this is a great way to relax your body.
- Try a massage before bed to help work tension out of your muscles and soothe you to sleep.
- Listen to music that helps you to relax and drift off to sleep. Try the sound of waves, quiet music that you enjoy or calm talking.
- Try to face your feet south in bed. Research shows that this aligns your body with the magnetic field of the planet, bringing your own energies into harmony.
- Lie on your back and place your hand on your navel. Then make small circles in a clockwise direction as you gently glide your hand over your stomach. Continue making circles until you reach the outside of your stomach. Then reverse them until you reach your navel. Repeat process with the other hand but anti-clockwise. This process helps the digestive system and fosters deeper relaxation.
- Deep breathing is also very important as many people only use the top part of their lungs. Lie on your back, check each part of your body to see if there is tension anywhere. Inhale, first filling your lower belly, then your stomach then your chest and the top of your lungs. Hold for two seconds then exhale emptying your lungs. Repeat till you drift off.
- Make your room your oasis of calm peace. Keep mess to a minimum and no electronics.
- Eat a small low protein or high carbohydrate snack before bed such as biscuit, juice about a half hour before bed.
- Try to avoid naps during the day so you will feel sleepier by bedtime. If you absolutely have to nap, only nap for 20 minutes.
- Drink herbal tea - try chamomile, anise or fennel tea before bed to help you to relax
- Stop all screens (computer, iPad, phone or TV) at least half to one hour before bed.
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