Getting a good nights sleep

As explained in my new moon reading using #fertilityinspiration guidance cards  plus my last article; during this moon cycle we are focusing on the importance of a good nights sleep to support your fertility journey.  We will also be exploring your perspective/outlook on life and how this could be influencing your hormone balance.

Over the course of this moon cycle I  will be

1. inviting you to track your sleep patterns and mindset to understand if/how/why/when it is influenced (anxiety/worry/over stimulated/social media/too much computer work/moon energy/food/drink/menstruation/assisted conception procedures etc).

2.  offering chants, dietary support and meditations to encourage  your fertility health.

Card 21:  good nights sleep

How do you sleep?

I discussed this a little in my last article but sleep is essential for our well-being.  Almost all of us will experience some sleep issues at certain times through our lives because we need an average of 7 hours sleep a night to maintain well-being.

Anatomy of Sleep

Ignore this bit if you are not into physiology but I thought I would add it because you may be surprised how many parts of the brain influence  a good nights sleep!

The hypothalamus acts as the “control centre”.  Within the hypothalamus  there is the suprachiasmatic nucleus (SCN).  This area receives information about light exposure and controls  our circadian rhythm. The brain stem communicates with the hypothalamus to controls our transition between wake and sleep and plays an essential role in producing GABA (this a neurotransmitter whose principal role is to reduce neuronal excitability throughout the nervous system) and encourages REM sleep.  The thalamus relays information from the senses to the cerebral cortex.  During most stages of sleep, the thalamus becomes quiet, allowing you to  tune out the external world but during REM sleep, the thalamus is active, sending the cortex images, sounds, and other sensations that fill our dreams. The pineal gland receives signals from the SCN and produces the hormone melatonin, which helps us sleep once it’s dark – which is why melatonin has been used in the past for jet-lag. The basal forebrain promotes sleep and  helps us wake up again while part of the midbrain acts as an arousal system. Finally the amygdala, an almond-shaped structure involved in processing emotions, becomes increasingly active during REM sleep.

Common reasons for sleep disruption

Emotional upset of some form; hot sweats, noise, stress; an overactive mind; illness of some form; lack of exercise; lack of oxygen;  pain, light; food and alcohol; dehydration; needing to frequent the bathroom; your sleeping position or an uncomfortable mattress or pillow.

You may also be interested in Chinese medicine organ clocks.  Personally, I find this fascinating and very accurate.  Combine this with your sleeping position and you can find out a lot about your health and sleep issues!

 

 

 

 

 

 

Getting a good nights sleep

If you are anything like me then worries can be the reason why  you don’t always sleep well.  So, next  time you find yourself stuck in worrisome thoughts, write them all down before you go to sleep.  Yes, I know it doesn’t remove the worry but the process of writing worries down helps me get them out of my head and see them for what they are.  I do the same thing writing lists of things I want to get done!

Once you have done this or written a gratitude letter  then I suggest you listen to this  yoga nidra meditation and enjoy a good nights sleep!

Yoga nidra and a good nights sleep

During  yoga nidra

• your concentration swings sometimes to the outside world through the senses while at other times it slides into the sphere of sleep. Little by little consciousness tends to stabilize then as you reach the the border between the alpha and theta waves your mind becomes more receptive.
  Deep skeletal-muscular relaxation so supports the reduction of physical pain.
• Balances the nervous system; increases the production of endorphins, the hormones of happiness, and lower levels of immunosuppressants, noradrenaline and cortisol.
  • Slows the rhythm of brain waves and helps balance the two hemispheres.
  • Great for stress relief, depression, anxiety, insomnia, headache.
  • One hour of yoga nidra practice equals four hours of natural sleep and supports a good nights sleep.
  • Excellent personal development and helps re-programme the mind to support learning, memory, intuition, creativity.
  •  Helps re-balance internally.

 

If you have enjoyed this blog you may also be interested in

Starry silence meditation

fertility adaptogens

Fertility mantra

Fertility Superfoods

Magnesium for fertility

The Fertility MOT

Justine Evans – Hormone Alchemist

Justine Evans is a registered naturopath, nutritional therapist, body worker and healer.  Integrating functional medicine with eastern philosophy Justine provides a multi dimensional approach to your reproductive well being. 

On line consultations  Tuesday-Friday weekly on line.   Twickenham  1-2-1 clinic re-opens hopefully during July.  To arrange a consultation phone 07747 133170 or email  contact@justineevans.co.uk

Disclaimer: This article has been written for inspiration and education purposes only. It is not intended to treat, diagnose or prevent any disease and it does not replace  personalised evaluation, diagnosis, or treatment by your  personal qualified health care professional.