Years ago, I used to think sleep was overrated as I was a night owl. I had, what I would consider an unhealthy sleep pattern up until my kids were at school. Only once my kids were older did I start to appreciate the importance of sleep and sticking to a healthy sleep routine. The lack of sleep at the time came with many issues, affecting my memory, mood, emotional well-being, and immune system. In 2016, my body gave me a clear sign as I ended up with pneumonia. Back then, I also suffered from insomnia. I knew something had to change!
What signals the body it’s time to sleep?
It’s Melatonin, a hormone released by the pineal gland, that helps you feel sleepy once the lights go down. Melatonin’s precursor is Serotonin, which is made via a unique biochemical conversion process. It begins with the essential amino acid Tryptophan that you must get from your diet as your body cannot produce it. Specific vitamins and minerals boost serotonin levels. Therefore, a healthy diet is imperative for your well-being and sleep.
Sources of Tryptophan are turkey, chicken, cheese, eggs, oats, leafy greens, tuna, salmon, sour cherries, nuts, and seeds. Ensure these sleep-inducing foods are part of your diet.
Apart from a balanced diet, the following suggestions support a good night’s sleep:
- Get some sunshine each day to regulate your internal clock and aid the production of melatonin
- Keep your sleep time consistent each day
- Avoid stimulants such as coffee, tea, and alcohol after midday
- Avoid food within 3 hours of going to sleep
- Reduce the intensity of lighting at least 1 hour before bedtime (no screen!)
- Remove the TV from your bedroom, leave your phone in a different room (on airplane mode), turn off your WiFi
- Relax your body – have an Epsom salt bath
- Consider a drop of lavender oil on your pillow
- Implement mindfulness practices such as regular meditation, diaphragmatic breathing
- Practise daily exercise (walks in nature, yoga)
What are the benefits of having an adequate sleep?
- Improves brain function and memory
- Sharpens attention and focus
- Strengthens the immune system
- Aids digestion
- Regulates blood sugar levels
- Curbs inflammation
- Lowers stress
- Improves your mood
How does Kinesiology support a good night’s sleep?
Kinesiology is a gentle, natural health care modality that draws on the ancient wisdom of Eastern cultures and the latest research and understandings from the West of how the body and brain work together, to heal, create balance and to function efficiently and effectively. We take a holistic approach, aiming to identify all contributing stressors including structural, biochemical, emotional, and electromagnetic. We will ask targeted questions such as what time you wake during the night. Example: between 1-3am is when your liver is most active. The liver is responsible for detoxification. In TCM (Traditional Chinese Medicine) the liver organ-meridian system is considered responsible for nourishing and storing the blood and ensuring the smooth flow of Qi (life force energy) around the body. It also relates to emotions such as anger and frustration. We may explore this further and see if there is a link to any past or future event.
As established above, diet is an important factor and we will check if there is any biochemical stress, considering vitamins, minerals, amino acids etc.
Other factors we look at are pain and nervous system overstimulation, which produces fight/flight, impacting not only sleep but also digestion, behavioural issues, mood swings, lack of emotional control and lowered immune system to name some.
We help release stress held in your mind and body that is preventing restful and adequate sleep. We may use different techniques such as acupressure, sound therapy, counselling, breath work, meditation and chakra balancing to name some.
You will leave clinic with home reinforcement to support the integration of what we worked on.
Inner West Kinesiology works with other health practitioners such as functional nutritionists, naturopaths and chiropractors and will refer on if required.
Disclaimer: The above information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on here. If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 000 immediately.
ABOUT THE AUTHOR
Melanie Herzog is an AKA accredited holistic Kinesiologist, Mind Body Medicine Practitioner, Advanced EFT Practitioner & Life Coach and the Founder of Inner West Kinesiology, based in Russell Lea, Sydney’s Inner West.
Melanie is passionate about supporting clients achieve their health and wellness goals. Her mission is to empower people finding their purpose and living a fulfilling and joyous life free from anxiety.
For more information, please visit www.innerwestkinesiology.com.au/about and use the Book Now button to schedule in your complimentary 30 minutes discovery call or book an appointment.