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The Natural Way To A Sound Night’s Sleep
Endless nights of tossing and turning, staring at the ceiling, checking the time, mind racing and then before you know it its morning and you’ve barely slept a wink. If this sounds familiar then you could one of an estimated 70 million people who are thought to have trouble sleeping in Britain. In fact research has shown that as many as 1 in 3 workers in Britain experience sleep problems. Some employees get less than 5 hours sleep a night and only one in 7 feels completely refreshed when they wake.
If you have trouble falling or staying asleep, or you wake up feeling unrefreshed, you may be suffering from insomnia. This may be experienced anything from a few days, several weeks, months or even years. We have a lot of customers come to us asking the same question “What can help me sleep” and so we have created this blog post to answer that exact question.
Other ways which you can prevent the question of What can help me sleep.
There are many reasons for poor quality of sleep these include worry, stress of work deadlines, financial concerns, too much light and/or noise, family problems, hormonal imbalances, depression, medications, pain or poor sleep habits or a partners snoring.
Whatever the cause, insomnia results in daytime fatigue, irritability, poor concentration, compromised immunity and accelerated aging. It can also contribute to the development of conditions such as heart disease, type 2 diabetes, hormonal imbalances and obesity.
Experts say that everyone should ideally get 7 – 8 hours sleep a night. Sleep is the time when we rest, detoxify, repair and restore and the better the quality the more efficient this process is. The good news is that there are many natural solutions that can help you to get a good night’s sleep.
Some Things To Avoid Before Bedtime
• Large meal – as this will affect your blood sugar levels and give you a big spike of energy just at the time you want to go to sleep. It will also stimulate the nervous and digestive systems. So there will be a party going on inside you, just when you want to fall asleep!
• Stimulants – these include tea, coffee, alcohol and fizzy drinks. Also avoid over stimulating the mind with action packed films or books.
How Good Nutrition Can Encourage Restful Sleep
• Eat a small portion of foods that contain tryptophan. L-tryptophan is one of the essential amino acids that your body uses to make neurotransmitters such as serotonin and melatonin. These neurotransmitters all play a role in helping you to sleep at night. Foods rich in tryptophan include seafood, chicken, milk, yogurt, beans and cashew nuts.
• A small bowl of full fat natural yogurt or a glass of almond milk can both help. This is due to their calcium content, which helps regulate the production of melatonin – a substance that naturally controls a sleep/wake cycle.
• A calming cup of chamomile tea 30 minutes before bedtime can help to soothe nerves.
• Include some maca into your daily diet (taking it in the morning is best). This is an adaptogen so can help regulate sleep patterns. Our Chiray Power Goji and Vanilla flavour is a delicious way of getting your daily dose of maca.
Supplements That Aid Sleep:
• Hops & Valerian – these have been shown to improve sleep quality.
• Magnesium – this important mineral plays a key role in the regulation of sleep. Research has shown that a deficiency of magnesium can prevent the brain from quietening down at night time. Take 200mg of Biofood Magnesium before bedtime.
• 5HTP – 5 – Hydroxytrptopah is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. Recent studies have shown that increased levels of serotonin – obtained by supplementing with 5-HTP – can help re-establish healthy sleep patterns in people with chronic sleep disturbances. (Please note, this is not suitable for use during planned pregnancy, pregnancy or breastfeeding. Not suitable to be taken in conjunction with mood modifying drugs).
Some Lifestyle Factors That Will Help You Into The Land Of Nod:
• Create the right environment for sleep. Ideally your bedroom should be dark and quiet – even if this means wearing an eye mask and ear plugs. Also remove all mobile phones (don’t use your mobile as an alarm – buy an alarm clock instead!), televisions and computers from the bedroom.
• Have a long soak in the bath – add a few drops of lavender essential oil to the water as this herb has a calmative effect.
• Experienced yoga instructor Manjula Cote has produced a series of blissful guided visualisations that are aimed at reducing stress and promoting rest and relaxation.
• Some gentle yoga or sitting for a few minutes in meditation can help the mind to unwind.
• Don’t check your clock when trying to sleep; this only serves to increase stress.
• Avoid naps later in the day as they decrease sleep drive.
• Exercise of any kind before bedtime can be a great way of sending you into a peaceful sleep!
Please note, if you are on medication or have a medical condition please consult your GP before making any changes to your nutrition or supplement regime.
For more information please call our team of experts on 01202 770927, we want to make sure you stop wondering “What can help me sleep”.