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Words by Kelly Foster
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It has long been thought that a Full Moon can wreak havoc with our shut-eye. Kelly Foster finds out how to try to maintain your precious eight hours.
Have you noticed that your sleep is less restful during a Full Moon?
According to the Sleep Foundation a number of studies have found that a full moon can impact the quality of our slumber – not only taking us far longer to fall asleep and to dream, it can also mean the quality of our sleep is poorer as we wake more often. This increased restlessness has been found to happen regardless of whether you are sleeping in the great outdoors or in urban surroundings with lots of electric light.
Theories range from our internal body clocks reacting to the extra light, gravity affecting the huge amount of water in our bodies just as it influences the tides or the moon’s connection to our circadian rhythms reducing the production of melatonin, our ‘sleepy hormone’.
Whatever the cause, we’ve put together some sleep aids that might help you get a better night’s rest.
1. Winding down
Your pre-sleep routine is really important.
- Try light reading, no stressful books or ones that require you to be fully alert.
- Enjoy soothing music.
- Quieten the mind with sleep meditations or sleep aids.
- Take a warm bath or shower before you head to bed.
2. Limit screen time
Although you’re probably tired of hearing it, blue light that is emitted from our screens can keep you charged and lead to tossing and turning as you try to sleep. Give yourself a break before you intend to drift off.
3. Breathing techniques
There are lots of breathing techniques that can help you relax. Try the 4-7-8 method and see if it works for you.
The 4-7-8 method
- Lie down comfortably.
- Exhale through your mouth.
- Inhale quietly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth for a count of eight.
- Repeat for four cycles to promote relaxation and better sleep.
4. A warm drink
A warm drink can help you relax. Opt for a herbal tea ( no caffeine), milk, or even cherry juice which is known to have melatonin in it but avoid the sugar versions. Stay clear of a night cap, coffee, tea or hot chocolate.
If you experience persistent sleep problems reach out to your GP for expert assistance and advice.
