sleep - the magic medicine
Just imagine that you were offered a magic pill that promised it would make you cleverer, more attractive, slimmer, happier and would ward off cancer.
Well apart from being tempted to ask “how many can I take”, I expect you’d roll your eyes in disbelief and wonder what kind of wacky treatment was being pedalled. As we all know real magic pills don’t exist.
Or do they?
According to Neuroscientist Matthew Walker in his wonderful book Why We Sleep a good night’s sleep does all of the above and more. In fact he says sleep is so important to our physical and mental well being that any disruptions can be seriously damaging to the health. He lists: depression, cancer, dementia, accelerated ageing amongst a horrifying list of negative effects of failing to get enough shut eye.
And you may say “well thanks a lot for that, now I feel really traumatised about not being able to sleep”. And I know exactly what you mean, having suffered from insomnia myself on and off for some 20 years reading about how bad it was for you did not help my anxiety levels . But I am living proof that with the right kind of non medical interventions one can learn to sleep better again. I’m a huge fan of cognitive behavioural therapy in this matter and follow a strict sleep hygiene routine. It’s been life changing.
Before this I’d lie on the sofa and try and watch a favourite TV programme and literally within minutes I’d be fast asleep. So far so good. Then I’d head off upstairs to my beautiful silk sheets, airy room, organic scented sleep spray (took all the sleep advice very seriously), and bosh - wide awake. Every time. As advised, I’d go downstairs and make a cup of tea and then try again. Usually I’d eventually fall off to sleep about 3 or 4 in the morning, but the worst thing of all was the next day. For many years I just felt a shadow of my former self and would spend hours and hours fantasising about getting back to sleep
“For many years I just felt a shadow of my former self and would spend hours fantasising about getting back to sleep. That’s no way to live a life.”
Sound familiar? A report by the UK’s Mental Health Foundation claims that up to a third of adults suffer from a level of insomnia that could be dangerous to their health. The NHS cautions that this study should be viewed with caution as the survey it refers is more likely to have been filled in with people who have a sleep problems n the first place so do not truly represent the whole population. That said, I think we all know somebody who is really struggling with not sleeping. The NHS advises anybody who suffers from prolonged sleep problems to consult their GP.
And six years ago I did just that and, due to the extreme circumstances I was facing, he did reluctantly give me sleeping tablets. Personally, and this is just my view, as sleeping tablets have some pretty horrific short and longterm consequences, for me at that time they were the right thing to take. They gave me a break from the endless stress of not sleeping and I felt more able to cope the next day. In fact that short term intervention with sleeping tablets, at a very low dose, kind of broke the cycle too. But they are definitely not a long term fix.
So having read extensively about the side effect, (please do this if you are ever tempted to take them) I realised I’d have to do something else. So here’s my manual for dealing with sleep issues. I so appreciate that this won’t work for everybody, but it did for me and I’ve now returned to sleeping like a baby. If just one thing helps you I’d be delighted - and please do let me know.
How I finally cracked my sleep problem
For me melatonin has worked brilliantly. I got it prescribed by my GP for a short period of time. Now I take it very occasionally if I ever feel a sleep disturbance settling in. This is what the NHS says about melatonin https://www.nhs.uk/medicines/melatonin/
I go to bed at roughly the same time every night - I even leave dinner parties early to make sure I’m in bed by 11pm at the latest. If I ever do stay out later I know that my sleep will be disturbed.
I cut back on alcohol. I still often have a glass of wine but always try to stick to just one. Any more and I know will not get that lovely restful, restorative sleep that I’ve now got used to.
I practice yoga, and most specifically Yoga Nidra (a type of deep meditation) every day. I never miss it and it has become an integral part of my life. In fact I would say that the spiritual, emotional and physical benefits of Yoga are what has allowed me to live my best possible life. It has made me so calm and optimistic. One key thing I think the magic of yoga can only be released if it’s a daily practice - not just once a week.
I got a fan. Fabulous for cooling, but it’s more than that. The gentle breeze against my cheek and the background whirl lull me off into a completely different world. I often dream that I’m out at sea - in a really good way - and I find it a lovely way to fall asleep. Please note that there are some circumstances where you shouldn’t use a fan - please check if you have any worries.
Sleep tight all.
Debbie x
p.s. please don’t suffer in silence , if sleep issues are prolonged and/or getting you down seek help. Your well being is too important not to.