In Ireland around 60% of adults aren’t getting enough sleep. In fact, there are over 80 described sleep disorders and around 1 in 5 road deaths occur due to sleep deprivation (source: RSA). It has been classed as worse than alcohol when it comes to road accidents.

Reasons For Sleep Issues.

There are multiple reasons for the lack of sleep or sleep problems to arise. Stress, financial pressures, overuse of technology, pain, parenting and pregnancy, work-related pressures, college or school pressures, disability, and mental health issues, the list goes on.

Effects Of Sleep Deprivation.

The effects of sleep deprivation on the mind and body are well researched and documented. They include higher risks in developing physical and mental health conditions. Plus your body will enter what is called crisis mode so it’s survival time as far as messages to the brain goes.

Other problems such as, but not limited to:

1. Blood pressure and heart rate increase putting you at greater risk of heart attacks and stroke.
2. Endocrine and metabolic rates decline.
3. Higher risk of type 2 diabetes as it increases levels of ghrelin hormone (hunger hormone) so you’ll crave carbs, sugar, etc.
4. Stress and anxiety levels increase due to increase in cortisol levels.
5. Anger levels increase so you’ll snap at colleagues, family member, and kids more often and for very little reason.
6. Negative moods increase also, so you are more likely to develop depression, etc.
7. Mid-afternoon slumps and dips will increase so you’ll crave caffeine.
8. Your concentration level will decrease making you less productive, even though you’re probably trying to get stuff done and tried forgoing sleep as a result.

Most people who are sleep deprived usually think that they can catch up on sleep at weekends, this won’t work. Trying to catch up on sleep deprivation isn’t advisable at all. It won’t reverse the effects of sleep deprivation on cognitive functions. In fact, doing this can introduce further problems to your body clock very quickly.

So how can you help yourself get a better nights sleep?

1. I’m going to state the obvious first. Cut all caffeine by lunchtime and increase your water intake throughout the day.
2. Take up some form of exercise. A walk at lunchtime is great particularly if you’re working and trying to balance parenting too.
3. Make sure you eat healthy during the day and stay away from sugary snack foods mid-afternoon.
4. Limit alcohol and smoking before bed. Cut back on both if you can and cut out smoking altogether as soon as possible.
5. Create better time management or if you have taken on too much it’s time to let stuff go. Ask for help if you need it, please.
6. Create a sleep schedule. So get up and go to bed at the same time each night or as close as possible. Definitely go to bed before midnight, your body needs about 7/8 hours per night. 6 hours is too little and 10 hours too much, both will cause problems for your mental and physical health.
7. Create a bedtime routine, yes just like kids we need our bedtime routine, see some suggestions below.
8. Make sure your bedroom is only for sleeping and sex. So it’s a no-go zone for work, TV, and technology. Don’t make the mistake I did and leave the computer’s router in your room with its flashing lights going constantly.
9. Make sure you are managing your stress levels and have seen a doctor/dentist for any issues that might keep you awake.
10. Take up some form of meditation. Mindfulness or any other form of meditation is a great resource to help you sleep. Just 30 minutes of a formal practice a day can and does improve your sleep pattern. Believe me, I wouldn’t recommend anything I haven’t tried myself.
11. Turn off mobile phones, TV’s, computers or other distractions by a reasonable time. You need time to start to unwind. Some people find they need to do this a good hour before they actually get into bed. If you can’t turn off the phone fully at least stop alerts from social media.
12.  Make sure your room feels nice for you. That might mean buying a new mattress, some new bedding etc., whatever it needs. Plan to address this as soon as possible. I know money can be tight but you could decorate it over the course of a year or two. Don’t forget to shop your home, you never know what you might find. The main point is that it becomes your safe haven.
13. Get a journal. This can be fancy or just a plain old notebook, a pen and sticky notes or sheets of paper.

• Each night write down in your journal all the stuff that made you angry, sad, happy, etc. It doesn’t matter what it was or how it made you feel just get it down in that journal. This allows your brain to settle the matter, even if it’s just on paper. Then at the end, I want you to write between one and three things you are grateful for that day. You can keep it simple, maybe you arrived to work on time or your child learned to ride a bike for the first time. Anything at all. By showing your brain it can be grateful for things it helps you to see your world around you in a kinder light.
• Next, use the sticky notes for one of two purposes. Firstly to make a quick note of anything you might need to do tomorrow and forgot to write into your diary/planner. This allows for that stuff that can get the old washing machine brain going again later to stop flowing through your mind. It brings the day to an end. Secondly, if you wake up during the night use this paper to make a note of what it is that woke you, maybe it was just some ideas that came to mind or something you forgot that needs to be taken care of tomorrow. Or maybe you need to journal about it if it’s something bigger. You’re better off getting it down on paper and out of your head instead of lying in bed allowing the washing machine to go on full spin.
• If you wake up and after doing the above and you still can’t sleep then try some meditation. Yes, you should still be doing it, every day for at least 10 minutes if you haven’t taken a class.

14. If you like, you could read a book at this time but only if it helps you to relax. Something that does not consume too much brain activity, an easy read.

15. Next, I want you to try to concentrate only on your breath, breath in for a count of seven and out for a count of eleven. You can start with 4/6 ratio as long as the out breath is longer. This will help you to relax and hopefully go to sleep.

If after trying all of the above and like me getting some improvement but then finding you still don’t get a full night’s sleep. You can check with your doctor and have your melatonin levels checked. I took a course of melatonin tablets for a month and this was all it took to bring me back to normal.

You can also discuss insomnia or sleep apnea if you suspect either is a problem for you see you. Don’t be surprised if your GP/main doctor expects you do most of the above suggestions first before they refer you on to a specialist.

Work With Me.

Remember you are allowed to ask for support. No woman is an island. In fact I would strongly advice you make sure you create a positive support system before you start to make any changes in your life.

If you need extra support then you can also work with me. We all struggle with stress and overwhelm from time to time. If you find this has become a problem for you and you’d like some support then schedule an appointment with me.