When it comes to our overall health, getting a good night’s sleep is fundamental. However, a new study has shown that the majority of us aren’t getting the nightly rest we need.
The Blackmores Stress & Sleep research saw 65 per cent of Aussies admitting their stress often negatively affects the quality of their sleep.
“If you’re quite stressed or anxious, it generally leads to fairly poor-quality sleep,” says meditation coach and wellness expert Luke McLeod, who sees this regularly amongst his clients.
The study also found that 72 per cent of us want to make a greater investment into our health this year. According to McLeod, a few simple lifestyle changes could make all the difference – and you can do them all in 10 minutes or less.
Scan your body
Before drifting off each night, McLeod recommends a body scanning meditation, moving your awareness into your physical self and observing any sensations that arise.
Starting at your feet, slowly work your way up to the top of your head in a gradual sequence, allowing 10-30 seconds to focus on and relax each body part as you go.
“It’s a really wonderful way of releasing physical tension; it lowers cortisol levels and relaxes your physical body,” he explains.
Try box breathing
Your breath is a regulator for your body.
“What happens unconsciously when something frustrating or stressful happens? You usually sigh,” says McLeod.
“This is already an automated reaction the body does when it feels stressed so it makes sense that if you want to be proactive about reducing stress or getting into a better state for sleep, to try some breathing exercises.”
If you’re struggling to unwind, an easy tool is the box breathing sequence, which will work to help slow down your heart rate and in turn, bring on sleep.
Breathe in for the count of eight, hold for eight, breathe out for eight and hold the out breath for a final count of eight.
“Repeat this a few times and you’ll notice an instant relaxing difference. A great exercise to try just before sleep,” says McLeod.
Time your dinners
Coordinating eating habits can make a big difference in how your body restores energy overnight.
“If you eat closer towards sleep, then the quality of your sleep will probably be less because your body is trying to digest the food. It’s not focusing on sleep,” says McLeod.
He suggests leaving around two hours between eating and going to bed and staying away from sugar at night. “It has a spike in your insulin levels, and that can affect sleep as well.”
Replicate the ocean
“Swimming in the ocean is therapeutic,” says McLeod.
“90 per cent of our body is made up of water so by immersing in it, there’s a connection and a release of washing away stress. It’s also a feeling of weightlessness when you’re in water.”
Can’t get to the real thing? McLeod suggests filling up the bath at home with Epson salts. Permission to go over the 10 minutes for this one.
Muscle cramps?* Try Blackmores Sleep Sound Formula. Supports mind relaxation, relieves restless sleep and is traditionally used in Western herbal medicine to support healthy sleeping patterns. Head here for more information.
*When dietary intake is inadequate
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