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SLEEP TIGHT
A decent night’s sleep has become one of the most coveted things this Autumn/Winter. To find out how to actually fall (and stay) asleep, we consulted sleep coach Tom Coleman who reveals the secret to securing the perfect night’s sleep.
Q: What are the main causes of lack of sleep? And how do you overcome them?
A: “I would say the main causes are around being overstimulated, stressed and some of our lifestyle choices during the day. Most of us lead very demanding lifestyles which can overstimulate us mentally. We then forget to properly unwind and tend to lean into technology to distract and disconnect from those demands.
A conscious relaxation for 5 - 10 minutes once we go to bed will ensure we wind down correctly and connect with ourselves in a meaningful way. This will help alleviate stress as well as settle a racing mind. As sensory creatures, we can enhance this with essential oils, a good cleansing ritual and an optimum sleeping environment.”
Q: You mention an optimum sleeping environment, what does this look like?
A: “Think relaxation, sensory serenity and colder than you might deem comfortable - as well as being as dark as possible. A good quality mattress and bed is a vital part of this as well. Look at these as investments in your health. We can enhance the environment and atmosphere with the correct lighting, really high-quality sheets, a great pillow and an eye mask.”
Q: What’s the secret to the perfect night’s sleep?
A: “The secret lies in making all the right decisions during the day. So, a good night’s sleep starts with our behaviours from the minute we wake up. Exposure to natural sunlight early in the day sets a timer for melatonin release later that night. Lots of physical activity is another must as this will enhance sleep quality. Avoiding stimulants and sedatives later in the day will ensure better quality sleep and being consistent with your routine and mental winddown will ease you into a deep slumber.”
V isit www.tomcoleman.ie for more expert sleep tips or to book in for a sleep consultation.
Q: Are there any sleep secret weapons we should know about?
A: “Scent is one of the most powerful senses and links into many parts of our brain eliciting memories, activating powerful neural pathways and can trigger instant relaxation. Lavender, bergamot, sandalwood and valerian are just a few natural oils which are powerful relaxants.”
Q: What is the biggest mistake we all tend to make when it comes to sleep?
A: “The biggest mistake is to assume that the solution might be taking some form of pill. Another big oversight is mistaking distraction (usually on social media) for unwinding and mistaking comfort for relaxation. Often, I find people scrolling, trying to quieten a racing mind, or looking for some ‘me time’ after a busy day. Scrolling stimulates the nervous system and delays sleep. Get off the tech and learn to unwind naturally is my best piece of advice.”
Q: If you were tasked to design the ultimate bedroom for sleep, what would it look like?
A: “It would be a safe uncluttered sleep space and a sensory haven which exudes a relaxing atmosphere. Everything feeds into this including colour - so blue, yellow and orange are three colours which work well. Your mattress and pillow form your sleep support system. The firmness is a personal preference and should be dependent on the ability to support a well-aligned spine. Even cooling technology built into the mattress can help with temperature control. Change the tog of your duvet to suit the season, again for temperature control. For sheets, natural materials like good quality linen, cotton, bamboo and silk will really help. Even wool is a fantastic material, and these all outperform synthetics again and again.”
Ingredients
- A Slip Silk Sleep Mask
- BEO Pillow Mist Sleep Enhancing Night Scent
- NEOM Organics Wellbeing Pod Essential Oil Diffuser
- Soft Ear Plugs
- DYSON Pure Humidify+Cool Smart Air Purifier
Method
- Take a warm shower two hours before bed. The warming causes a rebound cooling effect which is essential for sleep. It also helps cleanse the mind, relax the muscles and feels great.
- Gentle movement such as yoga is another great tool for relaxing both the body and mind and has been shown to alter brainwave activity.
- Then, the cognitive unwind is a must for anyone’s routine. You can try different activities such as reading, meditation or a conscious body scan.
- Using a notepad to dump your ‘to-do tomorrow list’ onto paper and out of your mind will really help settle you down.
- Invest in a good quality eye mask. We are highly sensitive to light, and I guarantee that this will instantly improve your sleep. I also recommend a good pillow mist as well as it really sets the tone for a gentle and relaxing sleep.
- To wake up the next morning feeling refreshed, the key is getting to bed at a reasonable hour after having had an active day, having made good choices around technology, exercise and food, and arriving at the most amazing sleep space, full of fresh clean bedclothes.
- Remember, sleep is the ultimate act of self-care, prioritise it. Any investment in your bedroom is an investment in your health.
