You had a busy day, feeling mentally and physically fatigued, and yet can’t put that racing mind to bed. You are tired and irritable from lack of sleep, during daytime experience sugar cravings from lack of sleep, lack of focus due to poor sleep. In short, are you experiencing trouble sleeping or experience insomnia?
Most of us assume that sleep is automatic. However, it is not the case. When you get into our bed, perhaps the only quiet time and rest you had all day, your mind gets busier. Whether it is causing trouble sleeping, stopping you from easily falling asleep or staying asleep through the night, an unsettled ruminating mind is a major obstacle to a good restful sleep.
Tired and wired is a term coined to describe this peculiar form of being simultaneously tired but unable to sleep. So why so many of us are afflicted by it and is there anything you can do about it. Yes, there are plenty of practical steps you can take and tools you can use to calm your busy mind, removing a major obstacle to slumber.
What causes trouble sleeping?
As we juggle multiple responsibilities and feel the pressure of doing more, we lose the habit of having any downtime build into our day. Even when we have precious minutes to spare, we tend to check our mobiles for emails, news or social media so that we don’t miss a thing and stay on top of our to do list.
While we think that we are using our time effectively and being productive, our brain sees it in a different way. Our brain, just like any muscle in our body, requires regular breaks in between activities to recover and recharge, so that it can concentrate and function at its best when the next task comes around.
Our brain literally cannot differentiate between real (physical) and perceived threat. This constant state of activity triggers ‘fight or flight’ response, in the very same way as if we are being chased by a pack of dogs purely because of our evolutional trait. This vigilant state with our body and mind feeling unsafe, on the lookout for danger, causes trouble sleeping. It is not just the insomnia we experience in the night, but during the daytime we feel tired and irritable from lack of sleep, sugar cravings from poor sleep and even lack of focus due to poor sleep
So how to sleep better
Our ability to feel safe and relaxed, essential to sleep better – fall asleep and remain sleeping, is in large part affected by how we work and live during the day. By incorporating the following practical steps into your daily routine, you can help balance and calm the nervous system, which can not only help you sleep well at night but also feel less stressed out and anxious throughout the day.
Here are my top three science-backed practical tips:
- Pace your day with regular breaks to sleep better at night
Research has shown that
This may mean different things to different people such as
- blocking out lunch breaks in your calendar and have your lunch away from your desk
- your daily walk to get some fresh air
- having 5-10mins break between blocks of work, no longer than 90mins
- Allow your brain wonder and even daydream to avoid being tired and irritable from lack of sleep
Science has shown that mind wandering not only can help manage anxiety but also become more creative and improves the brain’s ability to focus.
- And breathe to banish trouble sleeping
Vast library of scientific research has shown that by voluntarily controlling your breathing – changing its depth, pace and rate – you can hack into your nervous system and change your emotional, mental and physical state within minutes.
Breathwork, the art of controlling your breath, is the most effective and fast-acting relaxation technique. And perhaps more importantly, your breath is always with you, offering a discreet tool that you can use anytime and anywhere.
Here is a tried tested breathing techniques that you can safely practice within minutes to dispel trouble sleeping. The next day you will not experience tired and irritable from lack of sleep, sugar cravings from poor sleep or lack of focus due to poor sleep.
- 1 minute Balancing Breathing
This is ideal to practice just before you get out of the bed, while you are waiting for the kettle to boil for your brew or right before meetings or calls. It will help to balance your nervous system by calming its ‘fight or flight’ and stimulating its ‘rest and digest’ response.
In this mini-exercise, I recommend to inhale through the nose and exhale through the mouth with pursed lips – imagine that you are blowing up a balloon.
- Start by finding a comfortable position (seated or lying down)
- Close your eyes or drop your gaze
- Take a moment to allow your body to relax, drop your shoulders and relax your face
- Place one hand on the belly and the other hand on the chest
- Inhale for the count of 3 (mentally counting 1, 2, 3)
- Exhale for the count of 6 (mentally counting 1, 2, 3, 4, 5, 6)
- This is one breathing cycle. Continue for 5 more repetitions
