S L E E P



It is the thing that literally keeps us living. It gives us energy, helps us heal, assists in weight loss, the power of this basic need is endless, which we sometimes neglect to prioritise in our lives. Schneider (2020) has found sleep to play a vital role in the brains plasticity and our ability to learn, not to mention the protection of neurological and physical health. Unfortunately for some people they just can’t get to sleep or its interrupted and isn’t for long durations because their insomniacs, stressed, taking medication, pregnant, menopausal and the list goes on.

I have been known to be a “sleeping beauty” and a “late riser”, unfortunately though even with 8 to 10 hours sleep I’d always still feel tired and lethargic. Turned out I had iron deficiency! But then there have been times that I would have no sleep which impacted how I would function the following day. It is so important to get enough sleep at night. It is a self-care must!

There are some helpful tips to aid in settling and remaining asleep. Turning technology off at least 2 hours before going to sleep and not having your phone or device near you and on aeroplane mode is very important. I do this and I know that it helps - because when I forget to I toss and turn all night and have splitting headaches. Lima et al. (2019) has found there to be a correlation between poor sleep and high use of technology right before bed. Further, Thomée et al. (2011) stated that individuals whom were experiencing such symptoms due to their use of devices were seen to also have risk factors for mental health including depression. It is recommended that sleep hygiene is implemented. It is found that only 20% of participants from a recent study used airplane mode and 70% kept their mobile near their pillow demonstrating why they could not sleep at night Rafique et al., (2020). They go on to recommend that education should be in place to teach people about how “hazardous phone use is on sleep” (Rafique et al., 2020).

I mentioned this in my aromatherapy blog but for those who hadn’t read it, lavender is known to be very very helpful to get people to sleep. Arbianingsih (2020) has found that using this natural remedy on infants has assisted them in sleeping throughout the night. Polonini et al. (2020) also noted that using a combination of lavender, French lavender and fennel (known as Pinetonina) and putting some in both nostrils before going to sleep has seen to lower salivary cortisol levels and enhance quality of sleep. Another blog on turmeric is relevant to this piece, as drinks with this spice commonly known as “golden milk” assists in lowering blood sugar levels, pain and those with digestive difficulties, which when all are subsided make it easier to sleep (Jovičić et al., 2017). These are alternatives to medications, however depending on your circumstances may not work so it is always good to run it by your GPs first!

Happy Sleeping!

References:

Arbianingsih, A., Amal, A., Hidayah, N., Azhari, N., & Tahir, T. (2020). Massage with lavender aromatherapy reduced sleep disturbances on infant. Enfermeria Clinica, 30(3), 62-65. https://doi.org/10.1016/j.enfcli.2019.12.028

Lima, Diogo von Gaevernitz, Kluthcovsky, Ana Claudia Garabeli Cavalli, Fernandes, Luiz Gustavo Rachid, & Okarenski, Giovane. (2019). Quality of sleep and use of computers and cell-phones among university students. Revista da Associação Médica Brasileira, 65(12), 1454-1458. Epub January 24, 2020.https://doi.org/10.1590/1806-9282.65.12.1454

Jovičić, D., Jozinović, A., Grčević, M., Spaseska, A. E. i Šubarić, D. (2017). NUTRITIONAL AND HEALTH BENEFITS OF CURCUMIN. Hrana u zdravlju i bolesti, 6 (1), 22-27. Preuzeto s https://hrcak.srce.hr/182925

Polonini, H., et al. (2020). Intransal use of lavender and fennel decreases silvery cortisol levels and improves quality of sleep: A double-blind randomised clinical trial. European Journal of Integrative Medicine, 34. https://doi.org/10.1016/j.eujim.2019.101015

Rafique, N., Al-Asoom, L. I., Alsunni, A. A., Saudagar, F. N., Almulhim, L., & Alkaltham, G. (2020). Effects of Mobile Use on Subjective Sleep Quality. Nature and science of sleep, 12, 357–364. https://doi.org/10.2147/NSS.S253375

Schneider, L. (2020). Neurobiology and Neuroprotective Benefits of Sleep. Sleep Neurology, 26(4), 848-870. doi: 10.1212/CON.0000000000000878

Thomée, S., Härenstam, A. & Hagberg, M. Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults - a prospective cohort study. BMC Public Health 11, 66 (2011). https://doi.org/10.1186/1471-2458-11-66