BalanceOctober2016 - 32


NATURAL
ALTERNATIVES

WAYS
P
TO KEE
CALM

to sleeping pills

by frequent night-time toilet
trips or difficulty drifting off,
it could actually help you
Don't reach for the tablets
if you can't sleep. There are
to limit the amount of sleep
plenty of natural remedies
you get per night. That might
to try - they're safer, too
sound counter-productive, but
if you stay up later and get up
earlier - and sleep for a multiple of
90 minutes - you'll have more time to
unwind at the end of the day and your
mornings will be less rushed.
In addition, I then suggest a 30-minute
ACUPUNCTURE
shorter controlled recovery period, or
Those who perform acupuncture
nap, to take advantage of the two
are confident the treatment is
other natural recovery windows in the
effective for insomnia. They say
it can help the body reach a
day, from 1pm to 3pm and 5pm to 7pm.
more restful state. 
So, in any 24-hour period, an
athlete creates a sleep/wake cycle
plan that can cope with their
demanding schedule and maintain
sustainable recovery.
If, like most people, you can't just
drop everything to have a nap during
those times, don't worry. Instead,
step away from what you're doing
every 90 minutes, even if it's just for
a short time. Zoning out is as good as
having a nap. Although, I do always
like to point out that if a pilot, midflight, can afford to take time out for
a nap, chances are, so can you.

BEFORE AND AFTER
Adopting a practical and
achievable pre-sleep process,
moving from light to dark,
warm to cool, turning off
computers, screens, phones and so
on, and adopting non-stimulating
activities promotes a naturally
stimulated sleep. A meditation app
might also help. And, similarly, to aid
a naturally stimulated wake for the
first 90 minutes, ensure an unrushed
post-sleep process on rising.
When I get asked what my top sleep
tip is, most people aren't surprised to
learn it is to stop worrying about it.
There is no such thing as a perfect
night's sleep - but you can certainly
vastly improve yours. B
For more information on Nick, visit
sportsleepcoach.com

32

MEDITATION

When it comes to sleep,
meditation and mindfulness
are both said to be beneficial.

'Most of my clients come to
me with sleep issues,' says
acupuncturist Carolyn Sykes
(carolynluckygirl.com).
'Acupuncture looks to balance
Yin and Yang (introvert and
extrovert) energies in the body
and organs. Because of our busy
modern lifestyles we tend be too
yang. Sleep is yin - if you look at
the yin/yang symbol, it's half
and half which creates balance.
'When we are too yang and
active, a lot of empty heat gets
created in our systems which can
exacerbate a busy mind, keeping
us awake. Acupuncture can bring
back balance by reducing this
heat and calming the body.'

Last year, 49 adults with
sleeping problems took part
in a small experiment that
saw half of them attend a
class on improving sleep
habits, while the other half
were taught mindfulness.
Those who practised
mindfulness reported lower
levels of insomnia.
'Stress, emails and city
living can be extremely
stimulating for the mind and
body,' explains Will Williams
(willwilliamsmeditation.
co.uk), an instructor in
Vedic meditation, a form
of meditation designed for
everyday people who find it
difficult to switch off.
'By entering a profound
level of relaxation, the effect
of these daily stresses is
cleared, so it's much easier
to naturally switch off.'

HOW THE STARS SNOOZE
While most of us would be happy with
restful, uninterrupted sleep, some
celebrities go a little further in their
bedroom routines. Sometimes their
methods are sensible, while others are
a little more outlandish, and probably
shouldn't be tried at home...

BALANCE
BALAN
CE October 2016

Winston Churchill
was said to be a fan
of afternoon naps

15-hour sleeps
keep Mariah
Carey's voice
on top form

White noise and tinfoil
over the windows help
rapper Eminem sleep
http://www.carolynluckygirl.com http://www.co.uk http://www.sportsleepcoach.com
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