Our brains are being bombarded with more information than ever before. In a single moment, we are checking emails, scrolling through social media, answering phone-calls and running through mental check-lists. So, it’s no surprise that our over-stimulating lifestyles are wreaking havoc with our sleep…
But sleep problems are not exclusively an issue for adults. Children are suffering too. So, what can we do to aid slumber for ourselves and our families that doesn’t involve popping a pill? We speak to our experts to find out.
According to the World Health Organisation, we are in the midst of a sleep loss epidemic, with two thirds of adults in developed nations not getting the recommended 8 hours of sleep a night.
In the UK, an estimated one third of adults suffer from chronic insomnia. In fact, according to research, NHS spending on sleeping pills has trebled in the last 10 years. And in July last year, a Consumer Reports survey of 1,767 adults revealed that nearly one-third of people who complained of sleep problems at least once per week said they had used an over-the-counter or prescription sleep drug in the previous year.
The effects of sleeplessness can have a major impact on our sense of wellbeing. In his recent bestseller, Why We Sleep, the neuroscientist Matthew Walker wrote, “The decimation of sleep throughout Western nations is having a catastrophic impact on our health, our life expectancy, our safety, our productivity and the education of our children.”
And a 2016 report by the Center for Disease Control and Prevention, claims that insomnia increases the risk of heart attack, cancer, obesity, depression and more.
ADULTS & SLEEP
With so many of us not getting enough sleep, what solutions are available that don’t involve popping a pill?
Emma Burwash, Seed’s Naturopath, said: “Research shows that millions of people suffer from a lack of sleep each year and are seeking medical help for the problem.
However, some sleeping drugs are only recommended for short-term use because they can lead to psychological dependency and lose their effectiveness over time.
“I recommend people who are suffering with insomnia and/or overuse of sleeping pills to explore more natural routes. While prescription medication may on the surface provide an easy fix, that fact is that people need to consider all aspects of their lifestyles, from diet to stress levels in order to get to the bottom of their sleeplessness.”
Emma’s top tips for adults:
- Sleep hygiene – create the right environment for sleep such as comfy mattress, a darkened room, a regular sleep routine
- Stress management – find ways to de-stress such as exercising, attending a yoga class or having a massage. You could also write down your thoughts / feelings before going to bed
- Remove electronic devices from the bedroom and do not use for at least one hour before bed
- Eat a healthy diet – A healthy, well-balanced diet plays a huge role in regulating the sleep cycle. Meal timings and quantities are equally important. Limiting sugar, caffeine and alcohol especially during the evening hours helps the body prepare for rest and recharge
- Relaxation – take a bath before bed or listen to relaxation CDs
- Meditation – use techniques to calm the mind, from attending a meditation class to using apps such as Calm (they have a sleep programme) and Headspace
- Use therapeutic grade essential oils, herbs and natural supplements
CHILDREN & SLEEP
Children are in the midst of a sleep loss epidemic of their own. In fact, according to NHS data, hospital attendances in England for children under 14 with sleep disorders has tripled in the past 10 years. Ten times more prescriptions of common sleep medications such as melatonin were subsequently written for children over the same period.
Poor sleep in children has been linked to a greater risk of obesity, lower immunity, mental health issues, lack of emotional control and poor school performance.
“Sleep issues are a growing problem”, said Emily Guiver, Seed’s Baby & Child Sleep Coach. “Both of my children were diagnosed with sleep disorders, so I have personal experience of sleep deprivation and the effect this has on parents.”
Many aspects of how we live today can interfere with children’s sleep. These include:
- General anxiety
- Blue light emitted by smartphones and tablets, known to reduce the natural production of melatonin, the hormone that makes us feel sleepy
- Households where one or both parents work into the evenings, pushing bedtimes later
- Fizzy drinks high in sugar and caffeine, which make it harder for children to switch off at night
- Hearing negative news through social media and on news feeds
- Insufficient sleep hygiene (ie dark room, comfy mattress, temperature of room etc).
- Sleep disorders such as insomnia and sleep apnea (irregular breathing which causes the child to waken)
- Nightmares / night terrors
Said Emily, “I have seen a big rise in families in need of support for their children’s sleep over recent years. Many people who come to me are unable to find the adequate help they need from their GP. They do not wish to medicate their children and are looking for other more holistic ways to overcome their sleep problems.”
“When I meet families who are chronically sleep deprived and feeling overwhelmed, my job is to help empower them to make positive changes and implement routines and techniques. I find that these can make a significant difference almost immediately.
“When everyone starts to get more sleep, the difference it makes to the general health and happiness of not just the children but the family as a whole is amazing.”
Emily’s top tips for children as follows:
-
- Stick to a consistent, predictable, bedtime routine lasting between 30 – 45 minutes before bed time
- Keep it calm and quiet for at least 20 minutes prior to going to bed. Over-stimulation is not conducive to settling a child to sleep
- Keep it dark – We all release melatonin, a natural hormone that signals to our body that it is time to sleep. Bedrooms should be totally dark so use blackout blinds in the summer months
- Limit access to electronic devices – Do not let your child have access to any electronic devices at least one hour before bed. Do not leave any phones, laptops etc in a child’s bedroom overnight
- Ensure positive sleep hygiene, ie non-creased sheets, a comfy mattress and a darkened room (use blackout blinds to limit light in the summer season)
- Ensure children are not consuming sugary foods/drinks at least two hours before bed
Adele Wimsett – Essential Oils Practitioner – natural solutions for adults and children
Essential oils have been used throughout history to support wellbeing. Lack of sleep can be a tough nut to crack, so the more tools you have in your toolbox, the better! Providing very few side effects, these gifts of the Earth work in synergy with our bodies to help us drift off into dreamy slumber!
- Cold air diffusers are a great way to use calming oils such as Cedarwood, Vetiver, Wild Orange and our old favourite, Lavender. DoTERRA’s Serenity blend is lovely to have diffusing as you or your child winds down for the evening.
- For children struggling to sleep, dilute the oils and rub into the soles of their feet. This topical application means the oils enter the body through our skin, providing therapeutic comfort at bed time and an opportunity to connect with your little ones. Encouraging them to choose their own oils is really empowering and supports them to develop their own healthy sleep routines.
It is important to choose therapeutic grade oils such as doTERRA, which have been robustly tested to ensure purity and effectiveness. Please don’t buy these on line as they are likely to have been tampered with.
Lack of sleep is a huge problem for children and adults alike, but help is available and solutions do exist – everyone should be entitled to a good nights sleep!
CONTACTS
Child Sleep Coach – Emily Guiver. If you’re struggling with your baby or child’s sleep, dealing with multiple night wakings, early morning wakings or resistance to bedtime, Emily can provide a consultation and bespoke sleep plan package tailored specifically to your family’s needs and parenting style.
T: 07830 446991 / E: emily@seedwellness.co.uk
Naturopath – Emma Burwash. If you are seeking more natural solutions to help improve your sleep, Emma provides a personal consultation to help identify the root cause of your sleeplessness and a specific programme to suit your individual needs.
T: 01494 876870 / E: emmab@seedwellness.co.uk
Essential Oils Practitioner – Adele Wimsett. If you are seeking a subtle yet powerful natural approach to your own or your child’s sleeplessness, Adele offers a free consultation to assess and support your needs.
T: 07833 470231 / Email: adele@seedwellness.co.uk
