By Gervais Roubiex M.Ost, Osteopath.
How to Achieve Better Sleep: An Osteopath’s Guide for Londoners
Sleep is one of the most critical aspects of our well-being, yet many Londoners struggle to get the quality rest they need. Whether it’s due to insomnia, anxiety, or the stresses of urban living, sleep issues can have a significant impact on your daily life. At Butterfield Osteopathy, we understand how vital good sleep is, and we’re here to help you discover the secrets to a restful night.
As an osteopath and lifelong intermittent insomniac, I’ve personally faced the challenges of poor sleep. Over the years, my journey to better sleep has led me to valuable insights and practical strategies I’d like to share with you.
Understanding Sleep Patterns and Modern Challenges
Our sleep patterns have evolved significantly over the centuries, mainly due to changes in work schedules and the introduction of artificial lighting. In pre-industrial times, people commonly practised biphasic sleep, where they had two separate periods of rest at night. Today, most of us follow a monophasic sleep pattern, which often doesn’t align with our natural circadian rhythms. Research suggests that even a short nap in the middle of the day can boost alertness, focus, and memory, helping to counterbalance our often unyielding schedules.
This misalignment, combined with the fast-paced lifestyle in a city like London, can lead to sleep issues such as insomnia and social jet lag—a term that describes the disconnect between our internal body clock and socially driven sleep schedules.
The Cultural Expectations of Sleep
In our modern society, parents are often pressured to ensure that their babies sleep through the night. However, this concern arises from cultural and behavioural expectations rather than biological necessity. Babies naturally mature their sleep patterns without needing interventions like sleep training. At Butterfield Osteopathy, our paediatric osteopaths advocate for the Possums Sleep Intervention Approach, which emphasises responding to infants’ communications and meeting their underlying needs while optimising the parents’ sleep efficiency and resilience.
The Impact of Anxiety on Sleep
Anxiety is one of the most common causes of sleep disruption. In a city that never sleeps, it’s easy to find yourself lying awake at night, worrying about the demands of the day ahead. At Butterfield Osteopathy, we often see patients who are caught in this cycle of anxiety and poor sleep.
To break this cycle, it is essential to adopt practices that calm the mind and prepare the body for rest. Techniques such as meditation, breathing exercises, and maintaining a worry journal can be incredibly effective. By writing down your worries and potential solutions during the day, you can prevent nighttime rumination and reassure your mind that everything can be handled in the morning.
How Osteopathy Can Help You Sleep Better
Osteopathy is a holistic, noninvasive treatment that can address various factors contributing to poor sleep. At Butterfield Osteopathy, we consider the entire body’s interconnected systems, focusing on the relationship between structure and function. This approach allows us to identify and treat the root causes of sleep disorders.
Here are some ways osteopathy can improve your sleep:
- Relieving Tension: Techniques such as soft tissue therapy and cranial osteopathy help reduce physical tension, making it easier for the body to relax and prepare for sleep.
- Balancing the Nervous System: Osteopathy can positively influence the autonomic nervous system, which controls the body’s relaxation responses. This can be particularly beneficial for those with anxiety-related sleep problems.
- Enhancing Vagus Nerve Function: Osteopathy can stimulate the vagus nerve through the power of touch, promoting a state of calm conducive to sleep.
If you’re struggling with insomnia or other sleep issues, osteopathy might be the solution you’ve been searching for. By addressing the underlying causes of your sleep problems, we can help you achieve the restful nights you deserve.
Sleep Tips for Londoners
Given the unique challenges of living in London, here are some practical tips to help you improve your sleep quality:
1. Maintain a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock.
2. Create a Relaxing Bedtime Routine: About two hours before bed, start winding down. This could involve dimming the lights, shutting down social media, and engaging in relaxing activities like reading or taking a warm bath.
3. Limit Caffeine and Alcohol: Both substances can interfere with your sleep, so it’s best to avoid them, especially in the evening.
4. Make Your Bedroom a Sleep Sanctuary: Keep your bedroom cool, quiet, and dark. Consider using earplugs, eye masks, or white noise machines if necessary.
Further Reading
If you’re interested in exploring more about sleep and how to improve it, we recommend the following resources:
The Osteopathic Approach to Insomnia
The Sleep Prescription: Seven Days to Unlocking Your Best Rest
Why We Sleep: The New Science of Sleep and Dreams
At Butterfield Osteopathy, we’re committed to helping you achieve better health through better sleep. If you’re ready to take the first step towards restful nights, consider booking an appointment with us today.
