October 25, 2020
Fall Back To Bed - Sleeping Tips and Tricks With Terrence The Teacher
In celebration of our Fall Back To Bed collaboration with Sian Esther London, a timeless, ethical and sustainable Luxury Nightwear brand, we've asked some burning sleeping questions to Terrence the Teacher a Wellbeing Expert who is a qualified Clinical Hypnotherapist, Mindfulness Coach and NLP Practitioner. He assists people to make changes for increased overall wellbeing and mental health. He truly believes that "A Healthy Mind will help sustain a Healthy Body". For more on Terrence, follow him on his Instagram @terrencetheteacher.
Why do we need Sleep?
It is very simple " Sleep is the period in which the mind and body restores itself".
Some of the health benefits of sleep are:
- The restoration of our immune system which prevents illness and infections.
- Stress and blood pressure lowers.
- During sleep, your metabolic processes get balanced which can prevent weight gain.
- A good night's rest increases physical performance like hand-eye coordination, muscle recovery, reaction time and even strength.
- During sleep, the brain gets time to recalibrate your thoughts and experiences.
- Memory is improved, learning is consolidated and creativity is enhanced.
- Sleep can help improve overall health, mental health and wellbeing.
What stops us from sleeping well?
The number one culprit is stress...but there are also many more factors that stop us from sleeping well:
- Medical conditions that cause chronic pain or discomfort.
- The set-up of your sleeping environment.
- External factors like what you eat and when.
- Caffeine, alcohol and recreational drugs.
- Stimulating activities before bedtime like the use of mobile phones, laptops or exercise.
What can we do during the day to help improve sleep?
Start by managing your stress levels. If you have time, do some mindful meditation, go for a long walk, avoid overstimulation (especially on social media) and also get some good exercise. The more tired the body, the better the sleep! Also focus on eating natural healthy foods that will be easy for the body to digest, even when you're asleep.
What's the perfect sanctuary (environment) and night-time routine for a better night's sleep?
Keep your bedroom for sleep only. Leave any electronic devices out of the room or switched off. The darker the room, the better. Light, real or artificial stimulates serotonin (wakes us up) and counters melatonin production which aids sleep. Mentally prepare yourself for sleeping with little relaxing, slow evening routine that your subconscious mind can start associating with getting ready for sleep. Before long your body clock will start winding down and allow you to fall asleep naturally.
Why is having a bath a great way to unwind?
It is a time to be alone with your thoughts. The warm water and bath products you use will help you relax physically and mentally. It's a mindful moment of self-care.
What materials are best to sleep in?
In my years of experience, I have found that it is really a personal preference.
To nap or not to nap?
There are 2 schools of thought around this. I would say, take a nap if you have definite increased benefits from them during your day. If you are a real insomniac then naps could disrupt you from creating a perfect sleeping pattern at night. Best then to get professional advice.
Which book would I recommend on sleeping?
How can the change in clocks impact on us?
The circadian rhythm is a natural, internal process that affects our sleep-wake cycle. It is based on a 24-hour earth rotation. When the clocks change it can disrupt your cycle. The good news is that the body will adapt and usually reset very quickly.