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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