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In search of the perfect night’s sleep
With hectic lives and busy schedules, more and more people are having trouble getting a good night’s sleep.
The budget hotel chain Travelodge, in Britain, has revealed that staff dealt with more than 400 cases of sleepwalking — or somnambulism — last year, a seven-fold increase.
According to the chain’s “director of sleep” Leigh McCarron, such guests mostly turned up at reception in the middle of the night, trying to check out or looking for a newspaper.
Almost all were male; many were naked.
“We have seen an increased number of sleepwalkers over the years, so it is important that our staff know how to help them when the problem arises,” he said.
For starters, receptionists now keep a handy supply of towels to protect the dignity of their guests.
Solving the problem of sleepwalking is not so simple, though.
What most somnambulists are crying out for is a restful night’s sleep — just like the many others who suffer from different types of disturbed sleep, including leg-twitchers, insomniacs and even snorers.
Research by Dr Chris Idzikowski from the Edinburgh Sleep Centre reveals that three-quarters of Britons wake up every morning feeling exhausted, with one in four taking time off work for being overtired.
He puts the blame on modern lifestyles that keep us up late but require an early start the next day.
So how do you achieve a good sleeping pattern? Here are 20 ways to get a good night’s rest:
Eat little and often: Some insomniacs wake with a jolt at about 3am, when blood sugar is low and the body releases adrenaline.
“Stabilise your blood sugars during the day by eating every three hours and keep to foods with a low glycaemic index — they take longer to digest,” says nutritionist Dr Marilyn Glenville.
“Before bed, have some hot chamomile tea and an oatcake.”
A new mattress: Use a mattress that supports the body by distributing weight evenly. According to a Swedish study that monitored 23,000 sleepers over eight years, using a specialist mattress resulted in an 83% reduction in tossing and turning.
Turn off your mobile: Many people find chatting on mobile phones overstimulating, so switch yours off at 6pm or whenever you get home.
Change your breathing pattern: Deep breathing helps calm your mind and it produces relaxing endorphins, says hypnotherapist Georgia Foster.
Draw air into your lungs for five seconds, hold for five seconds, release completely, and then hold your lungs empty for a further five seconds. Repeat three times.
Start brain-dumping: Keep a pen and paper beside your bed and write down your anxieties, so you don’t have to lie awake worrying about them.
Eat a potato at bedtime: Starchy foods — such as potatoes and bananas — are full of chemicals called tryptophans that boost levels of serotonin, which promotes sleep.
Listen to the voices in your head: CDs are available to aid sleep, offering subliminal messages to send you off. They offer affirmations such as: “Sleep is natural. Sleep is effortless. Sleep is easy. Sleep is good.”
Drink cherry juice: Tart cherries contain significant quantities of melatonin, the hormone needed for restful sleep.
Get into a routine: Going to bed and waking up at about the same times helps regulate sleep-wake cycles. Reading a book for 20 minutes can be used as a cornerstone of a peaceful night. Avoid long lie-ins on weekends.
Take a cold shower: Long, hot soaks before bed raise your body temperature at a time when it is naturally programmed to fall. Take a cooler bath or shower instead.
Skip the gym: Exercising after work increases body temperature and changes your rhythm, making you too alert.
Muscle in: If you are being woken by nocturnal muscle twitches, see your doctor or pharmacist for a remedy.
Declutter: According to the rules of feng shui, your bedroom should promote a harmonious flow of nourishing and sensual energy.
So keep it clear of clutter, banish the TV, computer and fitness gear, and get rid of the boxes and suitcases that may be harbouring negative energy under the bed.
Paint it white: Colour therapists recommend that bedrooms be decorated in “skin” colours, from pale pink to rich brown; bright red walls, for example, are too stimulating.
Unplug the PlayStation: Teenagers seem to be able to cope with bright flashing screens before falling into bed, but adults seem to become overstimulated, causing their minds to race when they should be resting.
Warm feet: Cold feet can be a real sleep-killer. Thermal socks are an easy solution.
Try a snore cure: Your partner’s snoring — or even your own — could be the root of your sleep problem. Nose-breather strips and drops to keep the throat open are available from pharmacies.
Observe the 20-minute rule: If you have been awake in bed for more than 20 minutes, get up and rest elsewhere. Do not return to bed until you feel sleepy.
Herbal tips: Valerian has long been associated with sleep. Failing that, there’s always warm milk.
Onion sandwiches anyone?: The Romans ate onions to cure vision problems, heal dog bites, treat lumbago and induce sleep.
Daily Telegraph
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