Written by: Raeesa Mahomed, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
18th March was World Sleep Day and it makes sense to devote an entire day to this when one considers the importance of sleep on our health and well being. Scientists and doctors have done a lot of research on sleep disorders and what can be done about them, as the effects are so detrimental to the long term health of an individual.
Can’t sleep?
As a transformational life coach, I see many clients who experience chronic insomnia. This is probably the most common sleep disorder, with millions of people experiencing it worldwide. Because sleep is so vital to repair and rejuvenate our body, a severe and chronic lack of it can result in many serious physical diseases. It also affects our mental health, impairing our abilities to think, concentrate and process memories and may result in a build-up of angry, nervous, irritable and frustrated feelings.
What causes it?
One of the main causes of insomnia is the monkey mind, or an over-active mind that races with thoughts and refuses to settle or empty itself of thoughts, especially negative ones. If one is worried or anxious, this is compounded. Unfortunately, people have had a lot to worry about in the last few years, with the Covid pandemic and the resultant financial implications and loss of loved ones. Even for those who did not lose their jobs or loved ones, lockdown blues and loss of social interaction contributed hugely to their anxiety and stress. As a result, insomnia has become an even greater problem than previously.
There is help available
I have managed to assist my clients in managing this condition successfully, through a step by step process beginning with addressing their feelings of depression and anxiety, as this is one of my niches. This in itself goes a long way towards addressing their inability to nod off. Added to that, there are other tips and tools I give them and recommend one tries these before resorting to sleeping tablets, natural or chemical.
Light is bad
The best way though to aim for a good night’s sleep is to create a conducive lifestyle. The first thing is creating a healthy circadian rhythm. Your body responds to light and dark cycles and is programmed to be awake and rest accordingly. It is essential to get enough bright light exposure during the day and on the opposite end, you need to avoid bright artificial lighting after sunset, as the light will impair your melatonin production. This is very difficult with our lifestyles so at least try and dim the lights at least an hour before bedtime.
Dark is good
Also, try to sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room, such as that from a clock radio LCD screen, can disrupt your internal clock and your production of melatonin and serotonin, thereby interfering with your sleep. So, close your bedroom door, get rid of nightlights, cover any LCD screens and your windows. Then, keep your room temperature at around 21 degrees celsius. Scientists believe a cooler bedroom may be more conducive to sleep since it mimics your body’s natural temperature drop.
No to EMF
The next point is very important to take note of because almost everyone is guilty of this: Eliminate electric and electromagnetic fields in your bedroom. EMF exposure has been linked to neuron changes that affect memory and your ability to learn and they also harm your body’s mitochondria, so sleeping in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging. Put your cellphone off at night. If you need it for your alarm, put it on flight mode and keep it as far away from your bed as possible. Also, turn your WiFi off at night. It’s harmful to your body and you don’t need Wi-Fi while sleeping, so this is a wholly unnecessary exposure that is easily remedied by turning it off. And remove the television, computer, laptop and digital clock from your room. Keep your room free from all this and it will definitely contribute to giving you a better night’s sleep.
Eat early
Avoid large meals before bedtime. The later you eat, the less your body is prepared to sleep. Eat your last meal around three hours before you go to bed and don’t drink coffee or tea after 3 pm. Caffeine is notorious for nighttime wakefulness. Same with alcohol. It might put you off to sleep quickly but will also wake you up more frequently.
Good luck! You’re not alone in this.
Raeesa Mahomed
Transformational Life Coach
Want to learn more from Raeesa? Follow her Facebook, Instagram, Linkedin, and visit her website. You can also email her at info@raeesamahomed.co.za. Read more from Raeesa!
Raeesa Mahomed, Executive Contributor Brainz Magazine
Raeesa Mahomed is a transformational life coach, and her tagline 'Be the best you' aptly describes the results she gets with her clients. Raeesa has helped hundreds of clients remove negative programming from the subconscious mind and take them to a place of positivity and empowerment and, in so doing create the life they want. She comes from a decades-long award-winning international career in radio, TV, and film, and her path to deep self-reflection and life coaching began when she faced a life-threatening illness a few years ago. She now also helps others heal from disease by addressing their emotional health and spirituality. She is also a writer and motivational speaker.
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