When Alison Cavill changed careers in 2011, she went from an office environment that made her feel sluggish and stale to the great outdoors. As a newly minted holistic health coach and sports teacher, she started researching health, fitness and sleeping trends so her health could get back on track.
"As a personal trainer, I taught morning and evening classes at the gym," says Cavill. "It affected my sleep, so I started researching how I could make sure I slept well at night."
“When you sleep, your body restores and detoxifies itself, balancing your hormones and
metabolism, which dictates how much energy you’ll have during the day.”Credit:Stocksy
As a result, Cavill now leaves all her electronic devices outside her bedroom, uses lavender oil for relaxation, and keeps her room cool and dark. "I don't eat past 6pm, I go to bed around the same time every night, I sleep on high-quality cotton bedding, and I meditate so I fall asleep naturally. I also take a nice warm bath before bed."
Cavill follows "clean sleeping", a trend that adds a wellness element to her sleep routine. Clean sleeping's most famous devotee is actor and lifestyle guru Gwyneth Paltrow, who believes it is even more important to health and wellbeing than diet and credits it for transforming her mornings and how she feels.
In 2017, research by the Sleep Health Foundation found Australians were going through an epidemic of sleep deprivation, with up to 45 per cent of adults not sleeping as many hours as they needed – and when they did, their sleep was of poor quality.
Australians, the study found, were physically tired, unproductive at work and experiencing poor mental health. And one in five people surveyed had dozed off while driving
"Australians are sleep-deprived because they are working longer hours, sometimes across different time zones, and are on electronic devices late at night," says Sydney-based sleep coach Cheryl Fingleson. Research confirms that exposure to blue light, such as from smartphones, late at night leads to poor-quality sleep.
Fingleson confirms the importance a good night's sleep plays in our overall wellbeing. "When you sleep, your body restores and detoxifies itself, balancing your hormones and metabolism, which dictates how much energy you'll have during the day."
If you toss and turn all night, adding some clean-sleeping techniques to your bedtime routine could be your answer to a good night's rest. Here are a few ways you can quickly and simply improve the sleep you get at night.
Essential oils
Inhaling lavender and cedarwood oils at bedtime helps calm the nervous system, promoting relaxation by stimulating the pineal gland to release melatonin, the sleep hormone. Alternatively, spritz a few drops of these oils onto your pillow.
Yoga nidra
Yoga nidra is a state of deep relaxation between being awake and sleeping, also known as yogic sleep. Yoga nidra uses a combination of deep-breathing and relaxation techniques to calm an overstimulated mind, reducing brainwave activity and helping it move into a meditative state. You can download guided meditation apps or enrol in a yoga nidra class.
Natural fabrics
The type of bedding you sleep on can get in the way of a good night's sleep, so avoid man-made fabrics such as polyester. "I always sleep on 100 per cent cotton sheets, which absorb any night sweats, and use a mix of blankets instead of one thick blanket, to keep my body at a comfortable temperature all night long," says Cavill.
Foot massages
Who doesn't love a soothing foot rub at the end of a long day? Rubbing and pressing your feet helps your body relax, improves blood circulation and relaxes the nervous system. Use a thick moisturiser to give your feet the royal treatment and relieve the stresses of the day. And if cold feet are stopping you from falling asleep, Fingleson recommends wearing socks.
This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale November 4.
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