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“I Can’t Sleep” – The Top 2 Reasons You Stay Awake at Night!

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Diane Dauphinais
Wednesday, 06 November 2019 / Published in adult sleep, insomnia, Sleep Tips

It’s nighttime, yet the idea of going to bed sounds more like a nightmare rather than sweet dreams.

Why?

Chances are you likely can not fall asleep or stay asleep and are dealing with constant insomnia. These symptoms include:

  • Going to bed at a reasonable time, but laying awake for hours.
  • Falling asleep easily, but waking up and are unable to fall back to sleep.
  • Or the worst yet, not sleeping at all.

Experiencing insomnia is no joke! In fact Stats Canada reported in 2007-2013 that 43% of men and 55% of women between the ages of 18-64 years of age have trouble going to or staying asleep. Based on what we know about the increase in technology, the constant demands to do more in a 24-hour day, we can suspect that these numbers are on the rise.

There are 2 common reasons that insomnia is becoming a major health crisis

1.Technology: Screens emit blue light which directly interferes with our sleepy hormone, melatonin.

Solution: Many of us do not need to reach for a melatonin supplement, but can become more disciplined with turning off our electronics at least 1 hour before bedtime, keeping our phones out of the bedroom and answering only necessary emails . Even if you fall asleep quickly, the disruption to melatonin before bedtime will increase wakefulness throughout the night.

 Additional tip! Rediscover a new passion, draw, read a book, a magazine, take a bath or meditate to replace evening television or scrolling social media.

2. Stress: Although stress is a normal part of our lives, it is not meant to be a constant state of being throughout the day. This only increases cortisol levels. The stress response created by the sympathetic nervous system (also known as “fight or flight”) is great for times when we need to be on high alert as it can help you escape any life threatening situation. However, it also increases blood pressure, damages blood vessels, promotes a build up of fat stores and of course, keeps you wide awake at night if not kept in balance.

Solution: Create a 30 minute bedtime routine so that you have time to unwind before going to bed. This will not only help you fall asleep more easily, but it will also help you to stay asleep.

Additional tip! Give your body the time it needs to rest during the day. Take a walk at lunch, meditate for 5 minutes, read a good book, spend time with a phone call, or visit a friend or a family member.

Of course, if you are struggling with sleep, your health, and increasing stress, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here 

Sleep well,

Diane

 

 

 

 

 

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Daylight Saving – Tips for Sleep Success!

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Diane Dauphinais
Wednesday, 23 October 2019 / Published in Daylight Savings, Sleep Tips, Time Change
There is a 24% increase in heart attacks the Monday after we lose one hour of sleep in the Spring and a 21 % decrease in the Fall when we gain an hour. This is good news for the upcoming time change but it still disrupts our internal sleep clock when we have an extra hour of sleep.
What can we do to avoid the disruption to our sleep and our overall health when the clocks change on Sunday, November 3rd, 2019?
1. Avoid too much caffeine
Many of us depend on our morning cup of coffee to help get our days going — and there’s nothing wrong with that, but if you’re constantly refilling your mug throughout the day you will want to cut back.
Practise no caffeine after lunchtime. The effects of caffeine can linger for many hours after being consumed and can hinder you from sleep. In fact, even if you drink caffeine six hours before bedtime, you’re still likely to lose a full hour of sleep.
2. Move slowly into the time change
Go to bed 15 minutes earlier the night before and then 30 minutes the next night. The circadian rhythm is so strong that it can take time for your body to adjust going to bed earlier. Having a relaxing bedtime routine, free from electronics will help reset your body’s internal clock.
Example:
  • Get into comfortable pajamas.
  • Read or take a bath with dim lights.
  • Drink chamomile tea.
  • Keep your bedroom cool and bedroom free from clutter.
  • Turn lights out.
3. Stick to a set sleep schedule
Once you’ve settled into the new time, make a point to go to bed and wake up at the same time every day, including weekends. This will help your body regulate its sleep cycle.
4. Take a nap
If you feel sluggish in the afternoon, take a nap, but no more than 20-30 minutes. If the nap begins to run too close to the late afternoon or early Evening it can disrupt your evening sleep. Before 2:00 p.m. is recommended.
5. To feel fully adjusted, give yourself a week or so
Honouring your sleep will only help make the transition easier. It is never too late to implement positive changes to your sleep.

 

If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG

Sleep well,

Diane

 

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The Competition for Busy

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Diane Dauphinais
Saturday, 21 September 2019 / Published in Sleep Tips

Do you notice……everyone is B-U-S-Y? I hear it when I am at the park with my children, at the grocery store, before a work meeting, and of course when I dig in to find out why someone is not sleeping at night.

“I am so busy.”

“I can’t wait for the weekend. Work has been so busy.”

“Wow, that was such a busy weekend. I did not stop.”

“I am so tired. I will sleep when I am dead.”

Not to be harsh but SO many people say this. Please.stop.saying.it.

It may be the endless to-do list that got done or did not get done. I often wonder, are we stuck in filling our days with more than we can handle?

Why are we unable to share the moments we sat with our child for 10 minutes at the end of the school day, the glass of wine that we shared with our spouse, or a good book that we have read? Life ebbs and flows so busy times are normal. The question I often ask clients is, “Does it have to be our constant state of being?”

Busy, I have fallen in the “busy trap” myself and it enabled me to pause and reflect on what mattered the most to me in my life and fully understand the necessity for rest.

Sleep is so much more than 8 hours at night with a bedtime routine, although I am a huge fan of course! I am going to share my top 4 tips for slowing down hoping these will enable you to begin to sleep and live better starting now.

  1. Find ways to slow down. Doing this will eliminate being in “fight or flight” mode which that produces cortisol and zaps our energy. Keep it simple: a 10-minute walk at lunch, taking a bath, reading a book, chewing your food while away from your desk, journaling or meditating.

 

  1. Create boundaries. Honour your sleep. Doing more on less hours of sleep is only going to make you tired, irritable and less productive. Provide yourself with 7-9 hours of sleep most nights of the week. Know when you need to wake up for the day, and count backwards to find your best bedtime.

 

  1. Stop scrolling. Blue light interferes with melatonin and often increases stress with the good and bad news often shared on social media. Set an alarm for 10-minutes of scrolling time and then stop and make sure that you are off all screens at least 1 hour before bedtime.

 

  1. Ask for help. We can’t do it all! If someone offers to help, say yes please! And don’t be afraid to ask a family member or a friend for help, hire a housecleaner, or order groceries online if it helps during a busy week.

 

If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG

Sleep well,

Diane

 

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Ottawa Sleep Consulting

Sound Of Sleep is Ottawa's leading baby sleep consultant and adult sleep specialist focused on help you and your family get the restful sleep they need and deserve. 

Our sleep consulting is built on the values of compassion, professionalism and support. Since every child and adult is unique Diane, Sleep Consultant at Sound Of Sleep, focuses her efforts on creating a perfectly customized plan for you and your family.

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