Mastering the Art of Sleep: A Deep Dive into Sleep Hygiene

Sleeping is one of the most important aspects for good physical health. We need sleep to survive and thrive.

In the quest for quality sleep, mastering sleep hygiene is key. This term covers the array of habits and practices that promote optimal rest. Extensive research has delved into crafting effective guidelines and tips to ensure a rejuvenating night’s sleep.

Health professionals advise teenagers to aim for 8-10 hours of sleep each night, while adults should strive for 7-9 hours. Yet, as many can attest, achieving these targets can be a challenge. Anything less than 4 hours of sleep per night falls short of satisfying rest.

Embarking on the journey towards improved sleep hygiene involves adopting habits conducive to relaxation and restoration. By understanding and implementing these principles, you can pave the way for a more restful and revitalising sleep experience.

A good night’s sleep can: improve your mood, lower your risk of developing serious health problems, fuel you for the day, help you maintain a balanced weight, improve concentration and memory, and help your body fight off illnesses whilst helping your body heal and grow. 

One of the main issues with sleep is that some people really are not good at it. Bad mental health and stress can cause sleep issues. Notably, some people also can suffer from sleep disorders such as obstructive sleep apneas, parasomnia  and restless legs syndromes.

Oversleeping is another issue that can lead people to feel more tired. This is a significant problem among students and teenagers who enjoy sleeping a bit too much for it to be considered healthy. Oversleeping is typically defined as sleeping more than 9 hours a night.

However, there are many ways one can improve their sleep patterns and maintain a good rest overnight. 

  1. The best tip for a good night’s sleep is sticking to a good routine. Try to go to bed at the same time each day and wake up at the same time each day. This sets a body clock, and the regular rhythm will help you maintain a good night’s sleep. If you are a person who struggles with getting regular sleep, then it is recommended, even on weekends, to stick to the sleep routine of the weekday.
  2. Try not to use your bed for anything else other than sleeping. You do not want your mind to associate your bed with work, studies or eating. The bed needs to be associated with relaxation and rest.
  3. Do not watch the clock. That will just stress you out. If your clock has a light on it then that will make you wake up if you check it in the night.
  4. Get comfy! Make sure you have your favourite duvet covers, pillow, and cuddly toys if you want them. Making your bed a comfort space is essential for a great night’s sleep. 
  5. Do not look at bright lights before bedtime. When you’re winding down, reading a book is a much better option than scrolling through TikTok or Instagram! Try to find an alternative instead of going on your phone to minimise keeping your mind alert. 
  6. Avoid nicotine and caffeine before bedtime. Stop consuming caffeine at least 4 hours before you need to go to sleep.
  7. Avoid alcohol 4-6 hours before going to bed. This may be hard for students or social people, but research shows that sleeping with alcohol in your system causes bad quality sleep.
  8. Go to sleep when you actually feel tired. If you cannot sleep, then do something dull and boring for 20 minutes and try again.
  9. Avoid taking naps. If a nap is needed then ensure it is for less than an hour and not close to bedtime. 
  10. Drinking Chamomile Tea is helpful. Chamomile Tea is one of the best herbal teas before bedtime because it is caffeine-free and contains sleep-inducing ingredients.
  11. Having a bath 1-2 hours before bedtime can be useful to relax the body. Also, after the bath your body temperature will drop which can make you feel sleepy. 
  12. Exercise. This is important for many health reasons but can also help you to feel tired when it is time to sleep. 
  13. Eat right. A balanced diet is known to have many health benefits. Do not go to bed on an empty stomach. Do not go to bed on a completely full stomach. A warm glass of milk before bed can be helpful because it contains tryptophan, which is a natural sleep inducer.
  14. Keep a sleep journal to track your progress. 
  15. If you have just read this before bed then turn off your light, relax your mind, and sleep well! 

Crystal Clarity or Cosmic Coincidence: Are Angel Numbers and Crystals a Bunch of Nonsense?

It’s the golden age of modern-day witchcraft, especially with the rise of technology and social media; primarily TikTok and Instagram. But is it something to believe or just a bunch of bs? 

Here comes a slightly biased opinion when it comes to the “modern witch”. Picture this: you walk into my living area and immediately notice a delicate placement of crystals, a centerpiece purposefully placed on the coffee table, decorated with raw amethyst crystals, rose quartz, and a huge stick of selenite; along with my current chosen candle (“bonfire night” by The York Candle Company — you can find them at Indie Makers in the Corn Exchange!) and “peace and serenity” incense. Hiding in the cupboard, you’ll also find self-care oracle cards that I feel I should be using more often.

I find it’s impossible to have a discussion on the topic of angel numbers without giving a shout out to the tools and techniques of the craft. It truly comes down to the external reasons why people put their faith into, what some may class, a ridiculous belief. 

I won’t get into an argument about belief either. I fully maintain the idea that people have something in their lives that offer them hope, love, and an opinion of divinity, whatever that may be for them. In my case, I put my faith in the Universe itself. You’ll catch me casually chatting out loud, asking for a divine sign — which leads me to my next thought — angel numbers.

But what are angel numbers? 

Simply put, angel numbers are a repeated pattern of numbers, usually three or four numbers like 222, or 1212. For a long time, numbers have been thought of as a way to understand the universe in many different spiritual and religious beliefs, even Pythagoras believed that numbers had ‘vibrational values’. 

They can appear in many different ways and in random places that you wouldn’t normally think of, like receipt numbers. I can’t tell you how many times I’ve been working, and the total of somebody’s purchase is £11.11, or my own purchase is the same. 

When it comes to angel numbers I am torn between belief and bs. I’m not entirely sure as to the reason behind it, but sometimes I refuse to believe that all these patterns of numbers can mean all these things. Not every single pattern of numbers makes up angel numbers, but a pattern of numbers that feel significant. It doesn’t have to be from a clock; it can be the time, an order number, a receipt, even a number plate.

 I will let you know on a number that I see more-often-than-not: 1111. But what does it mean? 

Here’s where it can get a bit tricky. There can be various interpretations, leading some to dismiss it as nonsense. However, its significance depends on your circumstances. When you see the number 1111, it signifies that the Universe is supporting and guiding you, assuring you that everything is unfolding as it should. 

This raises doubts about the validity of angel numbers since fate is believed not to exist. Yet, it’s not about fate or destiny; your future remains fluid, subject to change, and can take various paths. At present, your aspirations are in motion; you just need to overcome a few obstacles.

Now, let me share a little anecdote: the Universe has a sense of humour. Once, I asked for a peculiar sign—a peacock, something rare to stumble upon casually. Lo and behold, while watching Modern Family for the first time, in the episode “Ringmaster Keifth” (Season 8, Episode 10), there it was—a peacock in the back of a car! It’s hard to believe that was mere coincidence.

That incident sparked my interest in repeating numbers and coincidences. Suddenly, I started noticing them everywhere: in time, page numbers, posters, even product numbers. They say people won’t notice these things unless they’ve become “enlightened” in a sense—unless they’ve embarked on a spiritual journey. But once you do, it becomes nearly impossible not to notice.

Photo Credit: Zoe Wallace

A lot of the belief in things like angel numbers and crystals can start by having people in your family who are into it; specifically, the older generation. In my case, my grandmother is someone who practises modern witchcraft every day; we’re talking spells, potions, the works.

On the contrary, my journey into this realm started with an appreciation for the aesthetics of crystals. I was going through a rough patch, especially during lockdown, when I delved deeper into it. This exploration significantly improved my mental well-being. It made me realise there’s something larger than myself, while also emphasising my own importance. 

As I connected more with nature and the world around me, I felt understood in return. There’s much more to this topic than I’ve touched upon briefly. Though I wish I had more time and words to elaborate, there’s a wealth of information available. If online magazine articles seem dubious, there’s also ample academic research to delve into. Yes, it’s a biased opinion, but isn’t it an intriguing one?

Herbal Helpers: New Approaches to Tackling Spring Sneezes

March is here and spring is fast approaching. With longer days, buds on bushes, and crocuses poking their heads up in Hyde Park, it doesn’t seem long before we leave winter behind. In Eastern tradition, the changes our bodies undergo with the shift in seasons are equally celebrated. 

In winter our energy or ‘qi’ retreats deep into our bodies, leaving us feeling stagnant and sleepy. As spring arrives our qi expands, flower-like, moving towards the outer regions of our body. We feel more social, want to move more, and sleep less. 

Like all changes, this shift is not easy. The sudden release of energy in your body can often lead to feelings of overwhelm and anxiety. Coupled with the impending exam season, this time can be brutally overwhelming for many. 

Luckily, nature provides numerous solutions to these maladies. In Traditional Chinese Medicine, the liver is responsible for guiding the energy as it moves outwards. There are many things we can do to support this organ as it undergoes its vital tasks, making the transition to spring easier for ourselves and our bodies. 

My three favorite ways to help my body out are: 

1. Rescue remedy: This herbal tincture is an amazing natural solution to stress and strain. The flower essences have calming properties to help ease you through exam preparations and general feelings of overwhelm. 

2. Beetroot. Beetroot . Beetroot! This red root is full of antioxidants, acting as a natural blood cleanser it helps your liver carry out its functions quickly and easily. 

3. Milk thistle tea: The silymarin substance in this plant can help ease inflammation in the liver and promote cell repair, counteracting the effects of one too many nights out. 

Unfortunately for us, the change in seasons also brings new bouts of cold and flu. The winter pathogens replicate easier in the warmer weather, meaning you might just have to fight off one more cold before the warmer weather properly arrives. 

Traditional Chinese Medicine recommends that we treat ourselves holistically, preparing the entire body to ward off the pathogens, rather than curatively, once the symptoms arise, as we typically do in the West. 

So, how can we protect ourselves against the last of the winter bugs? 

1. Echinaforce: Another herbal tincture you can easily get in roots, this remedy distills the echinacea flower, which is extremely effective at supporting your immune system against colds and flus. 

2. Ginger, lemon, and turmeric tea: This golden trio of ingredients is guaranteed to give your immune system the extra boost it needs. The anti-inflammatory properties in the ginger, antibacterial in the turmeric, and vitamin C in the lemon will snuff out any lingering viruses. Adding a teaspoon of honey also makes this tea more satisfying and sweet. 

3. Vitamin C: An oldie but a goldie. Upping your vitamin C by eating a few more oranges is a super easy way to do your immune system a world of good. 

Often overlooked, these plant based antidotes are just as, if not more effective than your everyday drugstore remedies. Strengthening your body before the sickness has time to strike is always preferable to numbing the symptoms with paracetamol and Lemsip.

A Journey Within: Confronting Dissociation and Embracing Change

Throughout my life, many experiences have shaped my own identity, but the 7-month dissociative period during my A-Levels forever will be impactful, and remains a constant reminder of the personal strength and development that stayed with me after.

From November 2022 to August of 2023, what was originally Seasonal Affective Disorder (SAD), turned into a personal encounter with a dissociative disorder and an underlying problem with anxiety.

A-Levels were underway, and experiencing what seemed to be Seasonal Affective Disorder, was actually much more. Derealisation and depersonalisation was creeping in on a daily basis, something I believed was a completely normal part of being ‘seasonally down’. Each day, consecutively for 7 months, began the intense battle of willpower and floating through a cloud. Dragging through each day, exhausted by the slightest thought or action, soon became applicable to every aspect of my life, parts that I fought so hard for. Waking up in the morning, getting dressed, eating regular meals… they were all similar to gruelling chores.

The feeling of drowning became a common sign of my panic attacks, and unfortunately I experienced three terrible ones. 

The 3rd panic attack was unordinary. When your panic attacks become regular, you get good at spotting them. Typically for me, hand trembling starts first, followed by unordinary breathing patterns and a hyper-awareness of my surroundings. However, with this panic attack I began experiencing severe dissociation. I suffered my third panic attack in class. After taking time outside, one of the teachers came to talk to me to understand what was going on. That was the first time someone recognised something was not right, and the first time I recognised it too.

After explaining what was going on for 7 months, I was advised to see my GP, to talk to someone – so I did. Talking is a huge step, but it was needed and took a few days for me to get my head around the idea. It was whilst speaking to my GP that having an anxiety disorder came up and that depression was a possibility. After a referral from my GP, counselling was the next step. From June to September, counselling was underway; a positive step needed to be taken to recognise that things would change for the better.

Talking through the entire experience with my counsellor outlined what I was originally feeling. My Seasonal Depression culminated into an anxiety disorder and a long 7-month period of disassociation. Counselling has taught me how to be proud of every step, that recovery from mental illness and pressure is a long process. Every day is an exciting new adventure; take advantage of every opportunity, and actually live your life, don’t let yourself float by. Counselling also ultimately helped me come out of disassociation.

Most of my memories from November 2022 to June 2023 are a huge blur, including my daily life, from my birthday to the week of my A-Level exams. Dissociative amnesia after that specific disassociation episode has affected me heavily; I remember specific instances of panic attacks and specific conversations with people, but the one aspect to dissociation I despise is not remembering the times I have had with my family.

“Do you remember going out for your 18th birthday?” – I don’t.

It’s heartbreaking to not remember instances which I would normally love, and I would give anything to remember the first 6 months of being 18 years old.

On the flipside, every problem hurled has taught the most important life lesson; to be grateful to feel alive every single day. I’m feeling life instead of feeling like I am floating. Recognising the triggers, and how to minimise disassociation has become gradually easier over time. Since coming out of the dissociative episode, I, along with many others, have felt ‘brand new’; this is the year of reinventing yourself, to grow. 

I am thankful to experience living, for the help received by my counsellor, the teacher who recognised mental instability, friends who stayed up throughout the night to talk, and my family, who were incredibly patient with me. 

Disassociation is more complex than it seems and I am proud to come out the other side.