Coffee also known as the magical elixir of life, happy liquid, focus fuel, well you get the point… How many cups have you had today?
How would you feel if you were no longer able to have coffee?? That’s right imagine coffee didn’t exist. Are you screaming NOOOOO!!! right now, wondering how you would ever be able to face the day? Is caffeine your drug of choice?
So many questions, but the truth of the matter is 33% – 45% of Australians according to the University of Adelaide are not getting enough sleep or we could say suffering Insomnia (broadly defined as difficulty falling or maintain sleep by the WHO 2016) Can you believe almost half of our population walking around tired, irritable and barely able to function, it’s astounding!
The average sleep time for an Australian Adult was only 5.5 hours when we should be getting 7 -9 hours. So why is sleep so important?
Sleep plays a vital role in our physical and mental health. When we sleep our body heals and repairs itself and our brain processes the information collected throughout the day. Lack of sleep can cause:
- Fatigue
- Obesity
- Cardiovascular disease
- Diabetes
- Irritability
- Anxiety
- Depression
- Lack of concentration
- Injuries and accidents
- Extreme tiredness
- Premature Death (3,017 deaths in 2016/17 from falling asleep at the wheel, industrial accidents and associated illnesses)
Last year Lack of sleep cost Australia $26.2 Billion! This number includes productivity losses, health system costs, informal care costs and other financial costs including deadweight losses. What is lack of sleep costing you? What can you do about it?
Start by having good sleep hygiene, this means have a routine that is conducive to helping you fall asleep and stay asleep. Some important points to follow are:
Try to stick to the same bedtime and waking up time every day. Create a realistic routine to take part in, such as a calming bath, herbal tea, book and bed. Don’t be tempted to sleep in, even on your day off or nap during the day.
Caffeine, alcohol and tobacco reduce your ability to fall asleep and stay asleep. Remember the caffeine stays in your body for 12 hours, switch to a herbal tea or water.
Have the correct mattress, pillow and bedding. You spend 1/3 of your life in bed make sure it’s comfortable and supports a good night sleep. Ensure your bed sheets are washed regularly.
Ensure your room is a haven of relaxation. Does your room make you feel calm and relaxed or is it full of clutter, maybe it’s too hot or too cold? Your bedroom should be for intimacy and sleeping only, not for doing the accounts or other jobs that may cause you to be stimulated or stressed. Choose colours and minimal furniture to create a beautiful sanctuary that creates what calm represents to you and ensure the temperature is 18 – 22 degrees Celsius.
Have your room dark and quiet. Perhaps you need to invest in some block out blinds or curtains or perhaps an eye mask. Ear plugs are an option if you live in a noisy neighbourhood or if your partner snores, however you can normalise those sounds to be those of safety, comfort and sleep.
Banish all electrical devices. Yes, I mean all devices, this includes televisions, laptops, iPad, and phones. The light from these devices keep your brain stimulated and unable to relax and fall asleep. There is also a temptation to scroll through Facebook if your device is handy.
Have a healthy diet and exercise regime. People who exercise sleep better, ensure you don’t eat a large meal prior to bedtime as it leads to food not being digested properly and can cause indigestion and discomfort.
Another option that you may consider if you are still having difficulty is Hypnotherapy.
How does Hypnosis help me sleep I hear you ask?
Sleep is a habit and like all habits can be good or bad. During hypnotherapy the therapist will help you relax so they can access the subconscious mind to seek out the root cause of the problem.
Hypnotherapy can alter your perception of the issue ensuring you learn to manage your feelings positively which reduces stress/anxiety levels and processes overloaded emotions stored in the brain (Amygdala). During sleep hypnotherapy sessions you will learn to break down the bad habits created and install new, helpful habits which allow you to sleep peacefully again.
Actor Kevin Bacon is a huge advocate of Hypnotherapy for sleep issues and accredits the practise for restoring his ability to get a good night sleep. If like Kevin Bacon you want to escape the prison of insomnia and enjoy a good night sleep, contact olivia@oliviawalford.com.au or phone 0425726732.