Naturally Well-Rested: Holistic Approaches to Sleep Problems

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How much sleep debt have you incurred over the years? More and more people are using the term ‘sleep debt’ in order to describe their sleeping conditions, and it’s usually associated with the pressure of not having enough sleep and earning back the hours at a later time. Having this mindset may pose more risks to a person’s health due to misconceptions that revolve around sleep, and it could lead to building habits that not only affect physiological conditions but also cognitive function and overall well-being. While addressing the problem may be easy, committing to actions that would put an end to said habits would prove to be much more difficult. To have a better understanding of what happens when we don’t get enough sleep and how to beat these habits in holistic ways, keep reading below.

What are common sleep issues?

One of the most effective ways of addressing a problem is to first become aware of it. In order to find out the best solution, it is important to understand what the problem is and what is causing it. Sleep issues, although common, manifest differently for each person but there are specific signs that can guide you to identify what kind of sleep issue you may have.

Insomnia: Insomnia refers to difficulty falling asleep, staying asleep, or experiencing non-restorative sleep. It can be caused by various factors, including stress, anxiety, medications, certain medical conditions, or lifestyle choices.
Sleep Apnea: Sleep apnea is a condition characterised by pauses in breathing during sleep. It occurs when the airway becomes partially or completely blocked, leading to disrupted sleep and excessive daytime sleepiness. The two main types of sleep apnea are obstructive sleep apnea (OSA) and central sleep apnea (CSA).
Restless Leg Syndrome (RLS): RLS is a neurological disorder characterised by an uncontrollable urge to move the legs, often accompanied by uncomfortable sensations. These sensations typically worsen during periods of rest or inactivity, leading to difficulty falling asleep or staying asleep.
Narcolepsy: Narcolepsy is a neurological disorder that affects the brain's ability to regulate sleep-wake cycles. It causes excessive daytime sleepiness, sudden and uncontrollable episodes of falling asleep (known as sleep attacks), and disruptions in REM sleep, leading to vivid dreams or hallucinations.
Circadian Rhythm Disorders: Circadian rhythm disorders are disruptions in the body's internal clock, which regulates the sleep-wake cycle. Conditions such as jet lag, shift work sleep disorder, delayed sleep phase syndrome, and advanced sleep phase syndrome are examples of circadian rhythm disorders.
Parasomnias: Parasomnias are abnormal behaviours or experiences that occur during sleep. Examples include sleepwalking, sleep talking, nightmares, night terrors, and sleep-related eating disorders. These behaviours can disrupt sleep and may pose risks to the individual or others.
Insufficient Sleep Syndrome: Insufficient sleep syndrome occurs when individuals consistently fail to obtain an adequate amount of sleep needed for optimal functioning. It can result from various factors, including lifestyle choices, work demands, or sleep disorders.
Sleep-related Movement Disorders: Sleep-related movement disorders involve abnormal movements or behaviours during sleep. Examples include periodic limb movement disorder (PLMD), which involves repetitive leg movements during sleep, and sleep-related bruxism, which is the grinding or clenching of teeth during sleep.

What are the causes of sleep issues?

Sleep problems can arise from various factors, and it usually depends on a person’s lifestyle, environment, medical conditions, and age. Certain lifestyle choices and habits can disrupt sleep, such as having irregular sleep schedules, excessive caffeine or alcohol consumption, eating heavy meals close to bedtime, lack of regular exercise, and exposure to screens (e.g., smartphones, and tablets). Having this is normal, but it can still be improved. Habits are learned over time, so it is also possible to change them as long as there is consistency in practising better habits.

Lack of sleep may also be due to psychological factors, such as stress, anxiety, and excessive worrying, which can make it difficult to fall asleep or stay asleep. Racing thoughts, rumination, and emotional distress can interfere with the ability to relax and enter a restful state. One way to prevent excessive psychological stress is to manage your environment. It can play a significant role in sleep quality and it can be improved by controlling noise, setting a comfortable room temperature, adjusting the lights, and investing in comfortable mattresses or pillows.

Some medical conditions can also affect sleep. Chronic pain conditions, respiratory disorders (e.g., asthma), gastrointestinal issues (e.g., acid reflux), neurological conditions (e.g., Parkinson's disease), hormonal imbalances (e.g., thyroid disorders), and psychiatric disorders (e.g., depression, bipolar disorder) can all impact sleep quality. Individuals with ADHD commonly experience sleep difficulties as well. The symptoms of ADHD, such as hyperactivity, impulsivity, racing thoughts, and difficulties with attention and focus, can interfere with the ability to relax and fall asleep.

Normally, these conditions require taking medications. However, certain medications such as antidepressants, stimulants, non-stimulants, and corticosteroids, can interfere with sleep. Prescribed medications can help short-term and alleviate the bothersome effects of sleep deprivation, however, it does not address nor help treat its root cause. It may even lead to worsening sleep troubles and unhealthy habits.

Sleep patterns and needs also change as we age. Infants and young children may experience sleep disturbances due to developmental changes or nighttime awakenings. Meanwhile, older adults may experience changes in sleep architecture, increased awakenings, and a shift in the timing of their sleep-wake cycle. Pregnancy can also significantly impact sleep quality and quantity. Hormonal changes, physical discomfort, frequent urination, leg cramps, back pain, and nausea can make it challenging for pregnant women to find a comfortable sleeping position and maintain uninterrupted sleep. Additionally, anxiety, hormonal fluctuations, and changes in daily routines can contribute to sleep disturbances during pregnancy. But as soon as the problem is identified, the next step of finding a cure or a solution becomes easier.

Why is quality sleep important?

Getting the right amount of sleep contributes to our overall well-being and it is essential to prioritise and make efforts to establish healthy sleep habits. Most adults typically require 7-9 hours of sleep per night, while children and adolescents need even more. By adopting good sleep hygiene practices and addressing any underlying sleep issues, individuals can support their overall health and well-being in a meaningful way. Specific aspects of our health are affected by sleep in the following ways:

Physical well-being: Sleep plays a vital role in supporting physical health. It contributes to the proper functioning of the immune system, helping to fight off infections and reduce the risk of chronic diseases such as obesity, diabetes, cardiovascular diseases, and certain cancers. Sufficient sleep also promotes tissue repair, muscle growth, and hormone regulation.
Mental Health and Emotional Well-being: Sleep is essential for maintaining optimal mental health and emotional well-being. Sustaining healthy sleep patterns supports cognitive processes such as attention, memory, problem-solving, and creativity. Sufficient sleep also contributes to emotional regulation, stress management, and overall mood stability. Inadequate sleep, on the other hand, is associated with an increased risk of developing mental health disorders such as depression, anxiety, and mood disorders.
Cognitive Functioning: Sleep is closely linked to cognitive function. Sustaining good sleep habits enhances concentration, focus, productivity, and learning. It facilitates information processing, memory consolidation, and the formation of new neural connections. Sufficient sleep also improves decision-making abilities and critical thinking skills.
Energy and Vitality: Quality sleep is essential for restoring energy levels and promoting vitality. A good night's sleep helps combat daytime fatigue and promotes alertness, ensuring optimal performance throughout the day. Conversely, inadequate sleep can lead to daytime sleepiness, reduced productivity, and an increased risk of accidents and errors.
Physical Performance: Sleep plays a crucial role in athletic performance and physical recovery. It contributes to muscle repair, growth, and coordination. Adequate sleep also enhances reaction time, motor skills, and overall physical endurance. Athletes and individuals engaged in regular physical activities often need sufficient sleep to support optimal performance and prevent injuries.
Hormonal Regulation: Sleep is intricately involved in the regulation of various hormones in the body. Sufficient sleep supports the balance of hormones that control appetite, metabolism, and weight regulation. Inadequate sleep can disrupt hormone levels, leading to increased hunger, cravings for unhealthy foods, and a higher risk of weight gain and obesity.
Overall Quality of Life: Consistently obtaining enough high-quality sleep contributes to an improved overall quality of life. It enhances the ability to engage in daily activities, maintain social relationships, and enjoy leisure time. Good sleep promotes a sense of well-being, improves mood, and enhances overall life satisfaction.

What are holistic approaches to treating sleep issues?

Holistic approaches to treating sleep issues focus on addressing the underlying causes and promoting overall well-being. They involve a comprehensive and integrative approach that considers various aspects of a person's lifestyle, environment, and overall health. By addressing the root causes and promoting overall well-being, these approaches can help individuals achieve better sleep and improve their overall quality of life. Here are some holistic approaches that can help improve sleep:

Sleep Hygiene: Practising good sleep hygiene involves adopting habits and routines that promote healthy sleep. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, ensuring a comfortable sleep environment (cool, dark, quiet), avoiding stimulating activities and electronic devices before bed, and limiting caffeine and alcohol intake.
Energy Healing: Reiki, a type of energy healing, can help release tension from the body, as it cleanses the body of toxins and supports our immune system through management of the body’s chakra system. By activating stagnant energies, Reiki can help improve sleeping patterns, bring back the sense of connection to self and self-love, and a balanced well-being.
Stress Management: Stress and anxiety can significantly impact sleep quality. Engaging in stress management techniques such as relaxation exercises (deep breathing, meditation, progressive muscle relaxation), mindfulness, yoga, or journaling can help calm the mind and prepare the body for sleep. Hypnotherapy can also be a helpful tool, as it uses guided relaxation to achieve a heightened state of awareness. This modality can help a person to block distractions and instead focus on specific thoughts or goals, such as overcoming a sleeping problem.
Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a structured therapeutic approach that helps individuals identify and modify thoughts and behaviors that contribute to insomnia. It may involve techniques such as sleep restriction, stimulus control, cognitive restructuring, and relaxation training. CBT-I can be effective in treating chronic insomnia and improving sleep quality.
Regular Physical Activity: Engaging in regular physical activity can promote better sleep. Exercise helps reduce stress, regulate mood, and increase the body's need for restorative sleep. However, it's important to avoid exercising too close to bedtime, as it can be stimulating and interfere with sleep.
Nutritional Considerations: Certain foods and dietary habits may affect sleep. Consuming a well-balanced diet that includes sleep-supportive nutrients such as tryptophan (found in foods like turkey, nuts, and seeds), magnesium (found in leafy greens, nuts, and whole grains), and vitamin B6 (found in fish, bananas, and chickpeas) can be beneficial. Additionally, avoiding heavy meals, especially before bedtime, and limiting caffeine and alcohol intake can improve sleep quality. It can help to seek out holistic nutritionists such as Sarina Coventry, who can provide a comprehensive diet plan that can support your journey to getting better sleep.
Mindfulness and Relaxation: Mindfulness and relaxation techniques can be highly effective in promoting better sleep by calming the mind and body, reducing stress, and preparing the body for rest. By keeping a consistent routine in focusing attention on the present moment, and engaging in relaxation techniques such as deep breathing exercises, can promote a sense of calmness conducive to sleep. Mindfulness-based interventions such as Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy for Insomnia (MBCT-I) can be particularly helpful specifically for people suffering from insomnia.
Environmental Considerations: Creating a sleep-conducive environment is essential. This may involve ensuring a comfortable mattress and pillows, controlling noise and light levels, regulating the room temperature, and using relaxation techniques or white noise machines to mask disruptive sounds.
Aromatherapy: Certain essential oils can be used for relaxation and better sleep due to their soothing and calming properties. Lavender, chamomile, and bergamot are commonly used oils for promoting relaxation. To incorporate them into a bedtime routine, add a few drops of the chosen essential oil to a diffuser and let it fill the room with a gentle aroma. Alternatively, dilute the essential oil with a carrier oil and apply it to pulse points or the bottoms of the feet. Taking a warm bath with a few drops of essential oil added to the water can also be relaxing.
Acupuncture and Traditional Chinese Medicine: Acupuncture involves the insertion of thin needles into specific points on the body to stimulate energy flow and restore balance. According to Traditional Chinese Medicine (TCM) principles, sleep disturbances are often associated with imbalances in the body's energy or organ systems. Acupuncture aims to rebalance the body and promote better sleep by addressing these underlying imbalances. It can help regulate the nervous system, reduce stress, promote relaxation, and improve overall sleep quality.
Homeopathic Remedies: Homeopathic remedies are a form of alternative medicine that use highly diluted substances to stimulate the body's self-healing abilities. When it comes to sleep issues, homeopathic remedies are often selected based on the principle of "like cures like," where a substance that can cause sleep disturbances in large doses is diluted and used to treat similar symptoms. These remedies are believed to work by stimulating the body's vital force and restoring balance.
Natural Substitutes for Sleeping Pills: Three natural remedies and alternatives to traditional sleeping pills are valerian root, magnesium, and chamomile tea. Valerian root is an herbal supplement that has been used for centuries to promote relaxation and improve sleep. It may help reduce the time it takes to fall asleep and improve sleep quality, although individual responses may vary. Magnesium is a mineral that helps regulate neurotransmitters involved in the sleep-wake cycle. Consuming magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains may have a positive impact on sleep quality. Chamomile tea is also a herbal remedy that has calming properties and is often used as a sleep aid. It can help relax the body and promote sleep.
Yoga: Certain yoga poses and sequences can promote relaxation and better sleep. Child's Pose (Balasana) is a pose that is done by kneeling on the floor, and sitting back on your heels with your torso lowered forward, allowing your forehead to rest on the mat. Extend your arms forward or alongside your body. Child's Pose gently stretches the back, hips, and shoulders, promoting relaxation and relieving tension. Legs-Up-the-Wall Pose (Viparita Karani) is lying on your back near a wall and extending your legs upward, resting them against the wall. Keep your arms relaxed by your sides. This pose helps relieve stress, improves circulation, and calms the nervous system, making it beneficial for relaxation and better sleep. Sun Salutation (Surya Namaskar) is a flowing sequence that combines several yoga poses, including forward bends, downward-facing dog, and lunges. Performing a few rounds of Sun Salutation in a slow and mindful manner can help release tension, promote deep breathing, and prepare the body for relaxation and sleep.
Help from technology: Modern tools and technologies can be valuable for monitoring sleep patterns and making necessary adjustments. There are numerous smartphone apps available that use the device's sensors, such as accelerometer and microphone, to track sleep patterns. These apps can provide insights into sleep duration, quality, and disruptions or offer features like sleep stage analysis, smart alarms, and sleep trend tracking. Wearable devices such as fitness trackers and smartwatches, offer built-in sleep tracking capabilities and use sensors to monitor movement, heart rate, and even blood oxygen levels during sleep. Previously, it was mentioned that it is worth investing in sleep. Advanced sleep systems that combine hardware and software components to provide comprehensive sleep tracking typically include a combination of a smart mattress, sleep sensors, and a dedicated app. They monitor sleep patterns, measure vital signs, and offer personalised insights for optimising sleep quality. Additionally, light therapy devices can help regulate the body's circadian rhythm, promoting better sleep-wake cycles. They emit specific wavelengths of light to simulate natural sunlight and can be programmed to gradually adjust brightness and colour temperature to align with the body's natural sleep patterns. Finally, playing white noise from music streaming apps that produce soothing sounds, such as rainfall or ocean waves, can mask background noise and promote relaxation. They can help drown out disruptive sounds and create a more peaceful sleep environment.

If sleep issues persist or significantly impact daily life, it's important to seek professional help. Consulting with a healthcare professional specialising in sleep medicine or a holistic health practitioner can provide personalised guidance and support. Many practitioners from Bodhi Holistic Hub can help address sleep issues through various holistic practices. These certified and qualified practitioners went through a comprehensive vetting process and belong to a community that builds trust by understanding every person’s holistic needs. If you’re keen to be guided with your sleep concerns, you may choose a practitioner who resonates with your values and contact them through the platform.

Conclusion

Sleep is the essential foundation upon which our physical, mental, and emotional well-being thrives, and it is an essential factor in taking care of ourselves. Learn to prioritise consistent sleep habits, create a peaceful sleep environment, and consider seeking guidance from healthcare professionals or sleep specialists if needed. By taking proactive steps towards better sleep using holistic approaches, you can improve your overall sleep quality and well-being. Keep educating yourself and be exposed to learning resources that can guide you in improving sleep habits to live a fuller, well-lived life.

About the Author

Mareon Ducay

Mareon is passionate about advocating for mental health. She is a creative storyteller who finds solace in the sea and is usually fueled by coffee.

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Naturally Well-Rested: Holistic Approaches to Sleep Problems

Mareon Ducay

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