Sleep the most vital of practices

According to the renowned sleep scientist Matthew Walker in his book “Why We Sleep”, so much happens during sleep to keep the body and mind healthy and to ensure that it is working efficiently. We all know how much better we feel when our sleep quality is good, so how can we help ourselves get that much-needed rest?

Most of my Reflexology clients’ feedback is about their improved sleep and this, in turn, leads to other benefits. When you get better sleep you are reducing the risk of disease in your body by improving your body’s ability to defend itself, you are better able to make good food choices and you are able to improve how the brain copes with emotions and stress, so the mind feels calmer.

Good sleeping practice is one of my key interests and I try hard to prioritise sleep myself. In earlier years I never had a problem getting 8 hours a night, I slept deeply, heavily and very easily. But, after having children that started to change. I was more aware of noises and became a lighter sleeper, listening out for movement in the house that might need my attention.

It’s so important to get all of the types during the night: light sleep, REM (rapid eye movement) and deep sleep all have their place in each 45- to 60-minute sleep cycle. Now, in middle age, I find that I have to work at getting the recommended sleep requirement of 6 to 8 cycles in a 24- hour period.

I am keen to give myself an 8-hour period in which to try to get in all those cycles. Of course, it is not always as simple as getting into bed; a routine of preparing for sleep helps many people. Similar to what our parents did for us when we were babies, quiet time, maybe a bath and reading tells the body that it’s time for sleep. Waking up at the same time every day also helps with this Circadian rhythm.

Sleep pressure building up during the day to make us tired is vital too but as we get older our melatonin levels build up earlier in the day and typically we fall asleep on the sofa and then struggle to get a night of ‘proper’ sleep when in bed.

Doing something to prevent that early evening snooze will improve the overall quality of our sleep. Matthew Walker suggests limiting the light that hits our eyes in the morning and maximising the amount of light in the afternoon. This is an attempt to push our sleep pressure to a little later in the evening so that when we put our head on the pillow our body is ready to sleep.

Then there is the issue of disruption during sleep; getting up to go to the bathroom, being unable to sleep through the noise of other people moving around or snoring can cause an enormous amount of disturbance to our slumber. If our mind is racing and we suffer with anxiety then getting back to sleep can often feel futile.

There is evidence from several randomised controlled trials that regular reflexology can significantly reduce sleep disturbance, especially when the solar plexus and heart reflexes are worked. Reflexology can help calm the mood and put us back in control of our thoughts.

I love that I can help people get that well-deserved rest so that they can maintain a healthier lifestyle and feel better in themselves every morning.