Welcome to Wednesday’s Wellness Clinic. I can promise you I am not a doctor, a psychotherapist or a preacher, just someone with a lot going on inside her head looking for a way to calm the storm and impart that wisdom to you.
As last week was National Sleep Awareness Week, and Monday was World Water Day, I am doing a [brief] two-for-one on wellness tips today, starting with sleep, that age-old remedy. Now there are many tricks to getting a good night’s sleep which we have all heard so let’s look at them:
- How long? 6-8 hours is recommended, so depending on when you plan on getting up, you can work out a sleep schedule. You should aim for the same times every day – for me, it’s 11pm-6am (although on my blogging weeks this can slip to 12-6am) – as this gets your internal clock and brain into a routine. Unfortunately, for those of us who have erratic sleep patterns or frequent late nights, there is no such thing as ‘catching up on lost sleep’ with those weekend lie-ins; you will only confuse your body clock even more.
- Perfect sleep conditions? Ideally, wherever you sleep should be between 18-24°C (not so easy in summer when my room has reached 30°C!); it should be comfortable (your mattress could be to blame if you’re having trouble sleeping); you should only associate your bed with sleep and sex (I’m probably not doing myself any favours by working in bed so maybe there is something I could work on); it should be dark (invest in some thick curtains if there are any bright lights outside your window) and quiet. This latter point, however, is quite subjective as, while I’ve grown up in a quiet street and so am used to sleeping in silence, I’ve met a few people who prefer to sleep with music playing or who are accustomed to the sound of traffic outside. If you’re like me, and you find yourself having to sleep in a semi-noisy environment, you should invest in a set of earplugs.
- What to avoid? You’ve probably been told not to stare at screens (laptop, phone, TV) in the hour before you go to sleep. This is because it keeps your brain alert, and the light these devices emits can even suppress the natural production of melatonin, the sleep hormone. Avoiding screens is perhaps a bit of a tall order for me as I write my blog entries at night, but I haven’t had any problems sleeping as a result. You should also avoid consuming large meals, alcohol or caffeine in the 3 or so hours before you sleep. On weekdays, this isn’t difficult as I’ve become accustomed to eating less after work, but on weekends, I aim to stop eating by about 7pm (this can differ for you depending on when you need to sleep). I’m also avoiding caffeine and alcohol in general at the moment, so I look to be on track for a decent night’s sleep.
- What if you can’t sleep? You’re too hot, you’re not tired, your mind is too busy, or you’ve just woken in the middle of the night. There are many reasons why you might be finding it hard to fall asleep, but there are several techniques to fix this. Sleep meditation, removing pjs or excess bedding, occupying yourself outside of bed for a few minutes, these are just a few things that might work for you.
Now what about hydration? Your body is between two thirds and one half water, it aids many of the important processes that go on inside you (including concentration and the regulation of stress hormones) and it helps keep your skin looking good, so it’s no wonder remembering to drink water is so crucial. Depending on factors like your age, physical activity, climate, environment, and your personal health, you need to drink between 2 to 2.5litres of water daily. But where do you get all that water? Here are few suggestions:
- Water: just pure and simple H2O. You can throw in some slices of cucumber or lemon to jazz it up and add some flavour, or you could have sparkling water (not my personal favourite as I find it tastes like disappointing lemonade but it appeals to some)
- Juices and smoothies: great if they contain water-rich fruit/veg like grapes, celery, watermelon, oranges, or cucumber, but don’t forget the sugar and acid that come with them. It is often better to eat these fruit/veg raw to get the best results.
- Milk: Yes, milk of every kind contains water, so provided you stick to low fat dairy milks or unsweetened plant-based milks, you can hydrate with your morning bowl of cereal.
- Tea/coffee: while these usually contain caffeine, a mild diuretic (makes you pee more), if you limit your intake or opt for decaf alternatives (herbal teas like peppermint and ginger are a great choice), you can be hydrating in style!
Unfortunately, alcohol is NOT a valid means of hydration as it can, in fact, have the opposite effect and end up dehydrating you. Signs of dehydration include thirst, dizziness, and infrequent dark pee, and often, while you may quench your thirst after one drink, your body will still require more to rehydrate itself. So, make it a habit to drink water throughout the day:
- Drink first thing in the morning (I try to remember to fill a glass and finish half of it before I eat breakfast)
- Carry a water bottle (especially useful if you’re clumsy like me and tend to spill water on your desk!)
- Drink regularly (as I mentioned, I have a half hour alarm for work and that includes a hydration break)
- Eat foods with a high water content (see section on juices and smoothies)
- Don’t mistake your thirst for hunger – drink first and see if that stomach rumble goes away.
If you follow both sets of guidance, hopefully you will find
yourself waking and going through the day feeling refreshed, both mentally and physically.
SOURCES: https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
https://www.sentara.com/healthwellness/data/blogs/7-tips-for-staying-hydrated.aspx
https://www.bupa.co.uk/health-information/nutrition-diet/keeping-hydrated
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