Page 130 - Natural Health (February 2020)

Jane Alexander’s
latest book is
Ancient Wisdom
Recently I’ve for Modern Living
(Kyle Books).
started to get She blogs at
some decent exmoorjane.com
and is on Twitter
slumber and and Instagram as

it’s nothing @exmoorjane and
on Facebook as
to do with @eJaneAlexander
lavender

bath oil or
chamomile tea

JANE ALEXANDER

SLEEPING SOUNDLY

Our holistic hero reveals how to banish insomnia and drit of to dreamland with ease

Insomnia sucks the joy from life. I should know – I’ve investing in a pair of anti-blue light glasses to pop on for a few hours
sufered from it for 21 years. I have tried everything – even a stint each evening. Black-out curtains banish the glow from outside street
on sleeping pills (which left me groggy during the day and wide awake lamps and, if I’m away from home, I wear an eye mask. Using bright
at night). Yet recently, I’ve started to get some decent slumber and it’s light in the morning can also help to reset that biological clock. So I
nothing to do with lavender bath oil or chamomile tea (lovely as they have a 20-minute blast of bright light from my Lumie bedside light
are). We’re all diferent, but let me share the strategies which have when I wake up (with the added bonus that it helps to combat seasonal
made a real diference to me in the hopes they could help. afective disorder).
Firstly, ind out the root cause of your sleeplessness. In my case, my I’m cautious about my diet too, steering clear of heavy, high-carb
stress hormone levels were so high that my body never felt safe meals and not eating too late (it’s also not advisable to exercise too late
enough to sink into the parasympathetic state of rest and repair. My in the evening). I’ve found that even a glass of wine can sabotage my
functional medicine doctor prescribed deep abdominal breathing, a slumber, and I don’t drink any cafeine (including green tea) after
serious regular meditation habit (twice a day; not just the odd session midday.
here and there) and calming visualisations. The inal trick in my sleep-easy protocol is a weighted blanket.
Secondly, check your circadian rhythm is on track. Our sleep It works by deep pressure stimulation (DPS) giving an even pressure
patterns are ruled by an inner biological clock which is calibrated to on the body – think of it as swaddling for grown-ups. DPS has
light. As the sun sets, our brain triggers the release of melatonin, been shown to reduce levels of the stress hormone cortisol and to
signalling it’s time to prepare for rest. Unfortunately, artiicial light encourage the production of serotonin and oxytocin, hormones
(and particularly that from the blue light of phones and laptops) that make us feel happy and secure. It brings back memories from
confuses our bodies so we just don’t have enough melatonin stored up childhood of being tucked irmly in with sheets, blankets and a quilt.
to make us sleepy. I’ve found coming of all devices a couple of hours If you aren’t keen on shelling out for a weighted blanket, maybe try
before bedtime really helps (I was always a bit cavalier about it the old-fashioned bed-making techniques (of tucking blankets and
before). Yet, apparently even a little light can cause problems and, sheets in tightly) and see if it works for you. Wishing you good
while candlelight is lovely, it’s not always practical. I’m thinking of night’s and sweet dreams.

130 NATURAL HEALTH