A leading Australian sleep expert who once struggled with insomnia to the point of “torture” has debunked some of the most common myths about getting a better night’s sleep.
Elina Winnel, Sleep Coach and Bed Emma brand ambassador, says the key to a good night’s sleep is to reduce stress levels, and if that means swiping your phone, go for it.
“Most of the information out there is pretty rigid – do this, don’t – for me this actually causes more stress for a lot of people,” he told FEMAIL.
“I would say the golden rule is to do what relaxes you. If you use your device to do something that relaxes you, great.
Elina Winnel, a once insomniac sleep coach, has debunked some common myths about a good night’s sleep and says it’s okay to check your phone before bed.
Elina said she struggled with insomnia for years, sometimes days, before she became a sleep coach.
At worst I wouldn’t sleep for days. “A typical night was like torture, exhausted but incapable of getting out,” he said.
“People would say ‘you probably slept, you just don’t remember’ – if you haven’t slept, you know.”
Elina said her insomnia was “devastating” and affecting “every aspect” of her life, but found no answers.
Elina said that looking at your phone shouldn’t affect your sleep quality if it “helps you relax”, you should only turn your device off if you’re using it for something that “stimulates” you a lot.
Bad sleep affects us physically, mentally, emotionally and energetically. When we sleep well, we get a deep rejuvenation in all these areas. It is truly a fundamental key to well-being, happiness and vitality,” he said.
“Everything I read, put the car aside and stop drinking coffee. I saw psychologists, I saw doctors, you name it, I saw it,” he said.
Sydney’s sleep coach’s endless battle with insomnia has led him to seek solutions, dedicate his life to researching treatments and studying the science behind sleep.
He eventually overcame his insomnia by trial and error using devices, establishing a strict evening routine, balancing his nervous system, slowing his brain waves, and working on anxiety.
He has also read blogs about Meta Coaching, Neuro Linguistic Programming (NLP), Hypnotherapy, Sound Healing, Brain Wave Entrainment, Brain Mapping and various human development frameworks and courses on his website †
He currently uses his experience and expertise to help the two-thirds of Australians struggling to blink properly.
“People are slowly falling asleep,” he said.
“Customers come to me and say, ‘I can’t sleep! I’m not stressed ‘and it’s about helping them become aware of their true stress level and learning how to move it.’
Below, Elina debunks some sleep myths and shares some facts on how to reduce stress levels so you wake up refreshed every morning.
MYTH – DO NOT LOOK AT YOUR PHONE BEFORE NET
“People say you don’t use devices before you go to sleep, that’s not true,” Elina said.
Elina said that looking at your phone shouldn’t affect your sleep quality if it “helps you relax”, but if you’re using the device for something that “stimulates” you a lot, you should turn it off.
“If social media relaxes someone – great, but if social media puts someone in touch, that’s not good, so you can use the devices to meditate or watch a relaxing, relaxing show, for example, that’s fine,” he said.
“The only thing with the devices is to exclude blue light, because it suppresses our melatonin production.”
DONE – BALANCE YOUR NERVOUS SYSTEM
I have a lot of clients who say, “I tried everything, I removed my devices, I can’t drink coffee, I still can’t sleep” and start to see a difference once they start working on their nervous system. ‘ said Elina.
He explained that there are two branches of the autonomic nervous system — the stress response and the relaxation response — and that having balance is essential to getting the best night’s sleep.
“Many people don’t realize how tense they are during the day — stress isn’t bad, it’s just about having balance,” Elina said.
Elina explained that there are two branches of the autonomic nervous system — the stress response and the relaxation response — and having balance is essential for getting the best night’s sleep.
A good way to tell if you’re stressed is to put one hand on your chest and the other on your stomach to see where you’re breathing.
If you feel your breathing rhythm more in your chest, it may be a sign of too much stress and you should focus on whatever relaxes you.
“To help us relax, prioritize some nothingness, some relaxation, connection and laughter, play,” Elina advised.
MYTH – DO NOT WATCH TV BEFORE THE NET
As with your phone, Elina said that while watching TV at night can make you dizzy, dreaming at night can help.
“Television actually puts us in a somewhat hypnotic state – a lot of people say they’re going to sit on the couch and watch TV and go to sleep,” he said.
“So TV can help some people fall asleep, but still it can be a bit boring or a relaxing and entertaining drama or comedy and not a murder show or something that will take your breath away.”
The bad news for coffee lovers is that your favorite beverage can keep you up at night if you drink it a few hours before bed.
DONE – KEEP COFFEE TO A MINIMUM
The bad news for coffee lovers is that the much-loved beverage can keep you up at night if you drink it a few hours before bed.
‘Coffee stays in our system for hours. As a general rule, don’t drink coffee in the afternoon, especially after 3pm, she said.
“There is a small percentage of people who are not bothered by a late night cup of coffee, but most people benefit from the downtime.”
Elina says coffee is an important consideration when thinking about sleep deprivation, but it’s just one of many factors that can contribute to a restless night.
‘Where is the legend of coffee, the importance of drinking coffee. That’s usually the first thing people talk about when it comes to sleep, but there are other factors that are far more important, like a balanced nervous system,” he said.
MYTH – YOU HAVE TO BE IN BED AT THE SAME TIME EVERY NIGHT
While our bodies like to have regular cycles, changes and demands in life can often make it difficult to maintain a rigid routine.
“When we have constant sleep and wake times, it trains our internal biological clock. It can help us fall asleep more easily and wake up more easily,” Elina said.
“If sticking to a regular sleep schedule is causing stress for a person, for example due to the necessities of life, having some flexibility in sleep schedules can help.”
The sleep coach said it’s important to weigh the benefits for your individual situation and your routine.
“It can be compared to a strict diet. “Eating healthy may be good for us, but being too strict can cause stress, so the benefits may not outweigh the benefits.”
Source: Daily Mail
