Busy, modern lives and increased stress levels can take their toll in all sorts of ways, including lacklustre skin and low energy levels. Perhaps the most serious of all though, is the effect that stress can have on your sleep patterns. Whether you find it hard to drop off at the end of a hectic day or you wake through the night and struggle to drift back, unhealthy sleep habits are on the increase and are responsible for a number of health issues such as heart disease and obesity. The ability to switch off and relax properly before bed is key to getting a good night’s sleep, but thanks to the increasing pressure to be ‘always on’ through our smart devices, it’s easier said than done. When our bodies are under attack from stress, they enter into a ‘fight or flight’ mode, releasing hormones like cortisol and adrenalin in a bid to try and defend themselves; it’s this response that means switching off at night can be virtually impossible. If you struggle with sleep but are keen to try a more natural route to sweet slumber, then we’re here to help. With a plethora of treatments on offer to help you get the sleep you need, we explore three of the best…
By Georgia Day
Explore sleep enhancing treatments
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1 Floatation therapy to help you switch off
To school you in what it feels like to be truly relaxed, the optimum state before you sleep, try a session of flotation therapy. Reclining in a specially designed pod, the immediate sensation is, unnervingly, one of complete nothingness. Shut off from distracting stimuli such as light and sound, free from the sensation of gravity and with the water heated perfectly to body temperature so as to barely register on your skin, your body and brain are able to completely wind down and your relaxation response is triggered. According to Tim Strudwick of Floatworks, Canary Wharf, it’s the magnesium-rich Epsom salts in the water that play a crucial role in helping you to switch off: ‘Magnesium from the water is absorbed through the skin and helps promote a feeling of calm and relaxation.’ Simply taking the time out to completely disengage like this, not only improves stress levels which leads to a better night’s sleep, but as an added bonus, improves your mood and mental clarity too (who doesn’t want that?). While Tim advises that floatation as a sleep aid can be done any time of day, an early evening float as part of a pre-bedtime wind-down session is a great idea.
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2 Massage to rebalance your hormones
Far from just being a luxury that we turn to when we want to feel pampered, massage can be an effective tool when it comes to getting better sleep, thanks to its ability to release serotonin in our bodies. Not just important as a natural pain reliever, serotonin is crucial because of the way it metabolises into melatonin at night. The hormone that helps control your sleep and wake cycles, melatonin is essential for a restful night. As well as increasing our levels of sleep hormones, massage in itself relaxes the body, which can in turn reduce overall stress levels. ‘Our ESPA Sleep Rituals are performed in tranquil often candlelit surroundings with a therapist who provides guided meditative visualisation techniques and tailored breathing. This helps release physical and emotional anxiety and relax the mind’, says Marian Hook, Director of Training at ESPA. While most forms of massage will help, Marian recommends Balinese massage with hot stones, for problem sleepers. ‘The movements are slow, long and beautifully flowing, making it a deeply relaxing experience, plus the warmth of the stones helps relax tight muscles.’ Look out for oils such as Lavender, Sandalwood and Frankincense advises Marian, ‘as these will gently calm the mind and soothe the body, ready for a perfect night’s sleep.’
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3 Hypnotherapy to heal negative sleep patterns
With a focus on changing behavioural patterns and the power of positive thought, hypnotherapy could be just right if you’re keen to try complementary therapy in your quest for a better night. While it’s a treatment that some may dismiss as too alternative, it can provide effective relief from all manner of sleep disorders, from light restlessness to insomnia and sleepwalking. Whatever the reasons for your sleep issues, the basic premise of the treatment is the same. By inducing a state of deep relaxation, through the narrowing of your attention, your hypnotherapist is able to access your subconscious mind and recondition your perception of your problem. Confused? Don’t be – just think of the hypnotherapy process as a way of banishing the negative thoughts and replacing them with positive ones. While it could take a few sessions to crack (experts recommend on average between one and three), once you’ve been taught to rethink your relationship with sleep, it should come more easily. Now, did someone say bedtime…?