Sleeping Well
Sleep your way to good health
It has long been appreciated that getting enough sleep is not only good, but vital for our health. Studies have shown that even a difference of a couple of hours less sleep every night can impact cardiovascular health - with those sleeping only 5 hours a night doubling their risk of cardiovascular disease. On the other hand, too much sleep isn’t beneficial either. The ideal is 7 hours a night of uninterrupted sleep, although the best thing is just to be in-tune with your own body and decide for yourself on the amount that really suits you
I emphasize ‘uninterrupted’ as it is this which makes all the difference really. If you’re waking up every so often during the night you cannot say that you’re having a sound-sleep. It’s important that you are able to sleep a solid amount of time.
Dietary and lifestyle changes can make a huge difference too.
A low gluten diet can make a huge difference for those who suffer from insomnia, along with cutting the sugar/s, stimulants (such as caffeine), refined foods and carbs (including any very sweet fruits and fruit juices).
Coffee is a tricky one because some people actually find it soothing to end the day with a cup of it. If you’re one of those, then I would say try to keep a diary and mark the quality of your sleep - write down what you’ve had for dinner and if you’ve had a cup of coffee and then compare your sleep over a two-to-four week period. See if there are any changes - perhaps you simply dreamt more lucid dreams, perhaps there was no difference, maybe you felt tired the next day, write honestly and then see what works best for you and your body. Caffeine actually doesn’t only keep us awake because it is a stimulant (even for those who don’t feel its affects) but also because it depresses the sleep hormone melatonin for up to 10 hours. If you already have trouble sleeping it’s always best to avoid it from mid-to-late afternoon onwards.
Alcohol is also a tricky substance because at first it relaxes you, but its after-effects cause anxiety (depending on how much you’re consuming, it’s true, but this will be different for everyone). As a rule of thumb it’s better to avoid it rather than use it to try to sleep.
Towards the end of the day, serotonin levels rise and adrenaline levels fall. As it gets darker another neurotransmitter - melatonin - kicks in. Melatonin regulates our sleep/wake cycles - our circadian rhythm. Both serotonin and melatonin are made from the amino acid tryptophan; and to support your brain’s ability to convert the latter you may need to take a high-potency multivitamin (containing at least 200mcg folic acid, 20mg vitamin B6, 10mg zinc and 100mg vitamin C).* Calcium and magnesium also work together really well to calm the body, relax the nerves and the muscles. Deficiency in either might be the cause of sleep deprivation and irregularities. A small handful of pumpkin seeds or almonds provides these crucial minerals. Make sure to eat magnesium-rich foods such as green vegetables, seeds, nuts, wholegrains and seafood.
Drinking too much water before bed might also be a simple thing to watch out for if you’re waking up at night - sip rather than gulp water down at night.
The scent of lavender or even the use of lavender oil is also very soothing and helpful for a good night’s sleep.
*Research and talk to your GP if need be before taking supplements/vitamins.
I always suggest to never over-use supplements, and this means simply not popping them daily. Listen to your body, once your body gets used to a substance then it might start to lose its affect and if it has too much of it, it has to release the excess. So listen and see if you need any particular supplement in the morning after breakfast.
If you prefer not to take supplements try to find natural herbs or nuts instead, such as pumpkin seeds and almonds for a boost of calcium and magnesium.
I personally use JS Health supplements - get in touch to know more