Can sleep impact Women’s Health? Most definitely!In Traditional Chinese Medicine (TCM) the amount and quality of sleep you get can impact every area of your health, including: your menstrual cycle, fertility, pregnancy, post-natal depression, breast feeding, menopausal symptoms and more. I'd like to take the opportunity to explain how and why sleep can impact your well-being, and to invite you to take my sleep challenge: to commit to 8 hours sleep a night for one week by following my sleep tips.Once you have done that, you will be able to judge for yourself how sleep affects your health! This is because the foundation of TCM is based on Yin and Yang. Yin representing all things feminine, night time, rest and nourishment. Yang representing all things masculine, day time, activity and expenditure. In good health Yin should move seamlessly into Yang and vice versa; they need to constantly balance each other. In fact, TCM states that when Yin and Yang finally separate, life has come to an end. Therefore we should strive to nourish both aspects of Yin and Yang. If we do not, disease will follow.The reason sleep, in particular, is so important for women’s health is due to the fact that, as women, we are predominantly Yin, and many of the functions within our body are also predominantly Yin: our menstrual cycle, pregnancy, menopause etc. One important Yin element in our body is blood – which is vital to good health in women. For example, a few of the many symptoms that may arise if a woman is 'blood deficient' (in TCM this is referring to the quality of the blood, it does not mean you are anaemic) include:
- a thin endometrial lining which can hinder fertility
- insufficient milk for breast feeding (as breast milk is viewed as blood that has not been stamped red by the heart)
- more frequent hot flushes in menopause
- Create a bedtime routine that you follow every night - allowing yourself time to wind down and go to bed feeling under control. If you know you would like to have lights out at 10.30pm, start getting ready for bed at 9.45pm. It is unfair to expect your body to switch from activity to rest in 5 minutes.
- Go to bed and get up at the same time every night where possible. Even an hour’s difference can put your body under strain. This may seem a bit of an exaggeration, however, research shows that every Spring, on the Monday after the clocks go forward and you lose an hour's sleep, there is a 24% increase in the number of heart attacks suffered. Now I’m not suggesting this is likely to happen to you, but it gives you an idea of how sensitive your body is!
- Do not go on your phone or computer after 8pm - this is due to the fact that the screens emit 'blue' light, which is identical to morning sunlight, and therefore makes your brain think it is the beginning of the day rather than the end of the day. If that really is too difficult, invest in a pair of yellow lensed glasses to filter out blue light. I have invested in a pair of these myself and I cannot tell you how brilliant they are!! I have taken to wearing them around the house after 8pm, regardless of whether I am looking at a screen or not - much to the amusement of my family. However, I don’t care, as it works a treat and I have slept like a log since doing so!
- Along the same lines, make sure your bedroom is completely dark. It is worth investing in blackout lining for your curtains because your body is incredibly sensitive to light. Also make sure there are no little standby lights left on in your bedroom – e.g. on a TV – although it is best not to have one of these in your bedroom at all! Invest in an alarm clock instead of using your phone and make sure it is one that does not have an illuminated face
- Have a warm bath before bed – according to Dr Walker they can induce 10-15% more deep sleep in healthy adults
- Do not drink or eat anything containing caffeine after 2pm. Caffeine remains active in your body for up to 6-10 hours after ingesting, so even that afternoon cup of coffee or dark chocolate snack can hinder a good night’s sleep
- Write a gratitude journal every night. This is a lovely thing to do anyway as it closes your day in a positive way, but studies also show that by doing this participants enjoyed deeper and more refreshing sleep
- Listen to a guided meditation when you are about to go to sleep. Headspace have a fabulous collection of sleep casts. Listening to a podcast/relaxing music distracts your brain from going through your To Do List for tomorrow!
- And finally, whilst listening to your guided meditation put a couple of drops of Lavender oil into a diffuser. Heavenly! Nothing will stop you from drifting off now!
- I would love you to take up the challenge for one week and let me know how you get on! Sleep well!
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