Awaken your sleep awareness

Tue, 13 Apr 2010 | By Lina Lotto

Sleep, like water and food, is vital for the maintenance of physical and mental health. People deprived of sleep exhibit symptoms such as mood swings, lack of concentration and irritability — not conducive to good working relationships with candidates and clients!

If deprived of sleep indefinitely, we would hallucinate, go mad and eventually die. Dreams are windows to our subconscious and can be a rich source of knowledge and insight. Many people benefit by recording and analysing their dreams and some branches of psychology use dream analysis techniques to help restore equilibrium in troubled people.

Exactly what determines the right level of sleep depends on factors such as age, lifestyle, diet, level of fitness, personality, stress levels and constitution. Most people require around 7-8 hours’ sleep each night.

Getting the right amount of sleep is essential, especially in the fast-paced world of recruitment, and as a bonus assists in reducing the signs of ageing. Oversleeping can actually make you feel tired and fatigued, but getting less than you need reduces your ability to cope with stress. A deep, uninterrupted six hours of sleep is more beneficial than a light, interrupted eight hours.

Waking and sleep states are categorised into four levels: beta, alpha, theta and delta. Each level is deeper than the next with its own characteristics. Our brainwaves are at beta level when awake and mentally active. Alpha is a relaxed mental state, perhaps experienced when taking a stroll along a beach or walking in nature. Theta is a highly creative sleep state where dreaming occurs. The slow frequency of delta brainwaves marks the state of deep, dreamless sleep.

We generally sleep in 90-minute cycles, repeatedly going down through the levels and back up again, though as we grow older the cycle shortens. A good night’s sleep is determined by how long we spend at each level. People who meditate regularly, reap the rewards of a well rested mind and body, and can slow down the biological clock, as it is possible to experience even delta level in deep meditation.

Here are some tips to help get regular quality sleep and ensure you are raring to hit the world of recruitment the following day.

·     Eat a balanced diet and take regular exercise. Be sure to exercise at least four hours before bedtime.

·     Have regular massage.

·     Don’t expose yourself to bright lights before going to bed as it deceives your body into believing it’s time to be awake.

·     The body adapts quickly to routine. Going to bed and rising at the same time every day helps to establish a stable sleep pattern.

·     Don’t eat a heavy meal before retiring, however don’t go to bed feeling hungry. Instead, eat a light snack.

·     Occasionally drink chamomile or valerian tea before bedtime, but not so much that you have to visit the bathroom during the night.

·     Don’t eat or drink anything that contains sugar or caffeine immediately before bedtime.

·     If you find yourself waking up at night thinking about the list of clients you have to ring or the candidates you have to contact, keep a pad and pen close by to note them down so you can return to sleep untroubled.

·     Balance work and play. Stress and overwork lead to poor sleeping habits.

·     Don’t do anything to make the mind active just before sleep.

·     Have a bedtime ritual. For instance, lie face up in bed with arms and legs slightly spread. Close your eyes. Sense the subtle sensations in your body. Focus on a point at your third eye — in between eyebrows and slightly up. Imagine a black hole and sink into it. Or count sheep!

·     Meditate regularly.

Lina Lotto was a recruiter in the 1980s. She is now Spa director at SenSpa and a qualified stress management consultant. For information about SenSpa Stress Management Spa Days go to http://www.senspa.co.uk/stressmanagement