How do YOU Sleep?

Photo by Gaelle Marcel on Unsplash

You often hear it said that you spend about a third of your life in bed. Note that’s in bed, not necessarily asleep. But judging by the data available about sleep or lack of it, people spend more like about a sixth, of their life asleep. That is definitely not enough sleep to function even normally, never mind optimally.

Sleep is a non-negotiable. If you go for long periods without getting enough sleep, your quality of life, and your health, is going to suffer significantly. Further, your performance in everything you attempt to do while you are awake is going to be severely compromised. Sleep is not a luxury, it is an absolute necessity. In fact… “a chronic lack of sleep puts people at risk of Alzheimer’s disease and other neurological disorders.” (Source)

The diagram below highlights just how damaging insufficient sleep really is.

Image source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473877/

Well I’m going to say something really obvious about sleep now; You must be relaxed to get to sleep and stay asleep. Well, duh!

If you are not relaxed but are in fact in a state of arousal/excitement you will struggle to get to sleep and stay asleep. A state of arousal/excitement means you are in Sympathetic Nervous System state, also known as ‘fight, flight or freeze.’ The clue is in the name there, ‘fight, flight or freeze.’ These are not states that are conducive to deep restful sleep.

Unfortunately there are many, many stressors in our modern environment that can put us in Sympathetic Nervous System mode, particularly if we have to, or choose to, interact with these stressors in the hours before bedtime. We live in an ‘always on’ culture, and while this has some advantages it also has many disadvantages. Humans are not designed to be always on. You’re phone is. But you? Not so much. Work, screens, emails, phones, kids, partners, money, the news and so on, all of these are stimuli. You do not want to be highly stimulated when you are going to bed, if you want to experience high quality deep sleep.

If you can relax yourself before bed, your chances of getting to sleep and staying asleep will increase massively, as will the quality of your sleep. Getting into that Parasympathetic state is essential. The Parasympathetic Nervous System state is also known as ‘REST, digest and repair.’ Part of the ‘repair’ that goes on during deep sleep is the clearing of waste products from the brain. That sounds like something you’d want to keep on top of. It also offers an explanaion as to how lack of sleep can increase your risk of Alzheimers disease and other neurological disorders as noted previously. Check out this excellent TED Talk for more on that.

So how can we increase our chances of getting a good nights sleep? One of the most common comments I hear from clients after their first experience of Somatics goes something like this; “I had a great sleep after my appointment/class.” This is something I experienced myself when I first began practicing Somatics so I can relate, one moment I’m practicing my Back Lifts on the floor, next thing I’m fast asleep, drooling away. Good times…

But how could slow movements improve sleep? Well when you practice Somatic movements, you are very carefully and deliberately reducing muscle tension that has accumulated during the day. To reduce muscle tension is to relax your muscles. To relax is to shift into that Parasympathetic Nervous System mode, that ‘rest, digest and repair’ mode. An improvement in the duration and quality sleep is then much more likely.

If you’d like to improve the quality of your sleep consider learning Somatics and making it part of your bedtime routine. Deep, restful sleep can become a reality and not just a pipe.. eh.. dream?

Thanks for reading.

learnsomatics.ie

Hard Body, Soft Bed – Soft Body, Hard Bed

When I first began practicing Somatic Movements for myself a funny thing happened, I kept falling asleep when I would do the Backlift. I would lay down on my belly on the hard carpetted floor to do some Backlifts, I would begin with slow, careful contraction of my back muscles, lifting my head arm and opposite leg, and then slowly relax back to the floor under control…

…and then I would wake up about 20 minutes later in a little puddle of drool, slightly confused but very relaxed. The slow gentle release of tension in the muscles of my back as I pandiculated the Backlift, created a deep sense of relaxation and without even realising it I would drift off.

You see when you pandiculate, your muscles relax, soften and lengthen, reducing the level of tension in your body. And as they do this your whole body becomes more soft and pliable, making the hard floor feel more and more comfortable.

This led me to thinking about how many people sleep on incredibly expensive orthopedic mattresses. The manufacturers promise that it will feel like floating on a cloud, or being weightless. And I’m sure it does, but therein lies the problem. If YOU are hard, tense, stiff and immobile, you have to sleep on a bed that is soft and yielding in order to be comfortable. But, if YOU are soft and yielding in your body, suddenly the hard floor begins to feel just fine and comfortable. YOU begin to accommodate the floor.

Remember for hundreds of thousands of years we didn’t have beds or matresses. So as an experiment of sorts, I began sleeping on the floor. I did this for about a month. I slept on carpetted floor, on top of a yoga mat and a blanket. And whilst I did go back to sleeping in my bed, I slept just as well on the floor as I did in the bed. I will still periodically sleep on the floor, just because it feels good.

floor_sleep

When I teach clients Somatic Movements on the floor, a question I often ask them at the end of their class is “Do you feel like you could go to sleep where you are now on the floor?” And they always, without exception, answer with a kind of surprised, “Yes!”

I am not suggesting you throw out your bed and begin sleeping on the floor, but you could certainly use your comfort level on the floor to give you an idea of how much unneccesary tension you are holding in your body involuntarily (Sensory Motor Amnesia). If laying on the floor is very uncomfortable, you can be sure your body is tighter and more contracted than it needs to be.

If you would like to learn Somatic Movements that will enable you to release and relax your whole body try one of my online classes here or visit Learn Somatics on YouTube. With a daily Somatics practice the floor can be your friend again, just like it was when you were a kid.

As always thanks for reading.

www.learnsomatics.ie