By David Saunders, Health Editor | UPDATED: 08:28, 08 July 2020
Do you consider yourself a night owl, preferring to go to bed late and wake up equally late? If your answer is yes then you might be happy to find out that a new study confirms this is simply your natural rhythm.
However, in today’s working world your natural rhythm could put you at risk of health complications! The study shows how activity patterns in the brains of night owls are different from those of morning people, as well as outlining the impact of how these differences affect night owls lives, in a world that favours the early riser. Our experts are on hand to offer their top tips to help entice sleep…
Keep your bedroom chilled
Take the phrase chill out more literally – the UK’s leading nutritionist and author ofNatural Alternatives to Dieting, Dr Marilyn Glenville (www.glenvilleclinics.com) explains, “Pay attention to the temperature in your room and make sure it’s not too warm and not too cold. Cooler is better than warmer. Keep the room restful: a quiet, dark, cool environment sends signals to your brain that it is time to wind down. Invest in a good bed: If your bed or mattress is uncomfortable or more than ten years old it may need replacing”.
Stabilise your mood with CBD oil
Lying awake in bed worrying about life and as much as you try to switch off you just can’t seem to drift into sleep – sound familiar? CBD oil could help! Nutritionist, Alix Woods explains, “Studies show that CBD oil has a stabilising effect on mood as it works on the endocannabinoid system, (ECS). The ECS is responsible for maintaining homeostasis in physiological processes like sleep, pain perception, memory, mood, digestion, cognition and immunity. CBD oil can improve sleep quality and deter the overthinking that may occur in the early hours of the morning. Insomniacs may find it helpful and it can support those in pain sleep better, acting as a natural analgesic, or pain-relieving agent”.
CannabiGold classic 500MG CBD oil (£29.90, www.bionativa.co.uk) is an ideal strength if you are new to the CBD world. It has a mild, palatable taste and contains a full spectrum of cannabinoids and terpenes.
Consider your sleep at lunchtime
Yes really! What you choose to consume at lunch could have an impact on the way you sleep at bedtime. Dr Marilyn Glenville advises that you steer clear of stimulants. “These include chocolate, caffeinated soft drinks and caffeinated teas and coffee. The effect will be to rev you up when you want your body to calm down ready to switch off for the night.
Some women I see find they can’t drink any caffeine post lunch time as it affects them in the evening and others are even more sensitive in that they can react to even one cup of coffee in the morning. You need to experiment to see whether caffeine is affecting you.
If you are very sensitive then you may find that you can’t even drink de-caffeinated coffee as there are other stimulants still left in the coffee, even though the caffeine has been removed”.
Nutritionist Alix Woods recommends itsu’s ‘No Meat Mondays’ as a smart choice for sleep. “This dish can support your sleep, by providing a perfect balance of protein from tofu, which is high in tryptophan, calming omega 3 fats, and sleep enhancing minerals; magnesium and zinc. These work in combination to promote the production of our sleep hormone melatonin, which governs our natural sleep-wake cycle, or circadian rhythm, and enhances overall quality and length of sleep,”
No Meat Mondays (RRP: £7.99, Available Nationwide) contains beechwood smoked organic tofu with a teriyaki glaze, broccoli, avocado, edamame, pickled red cabbage, mixed leaves, shredded carrot, seeds and sushi rice with a sesame dressing with 19.2g of protein and 10.5g of fibre!
Try adding a magnesium supplement to your sleep routine, such as Natures Plus KalmAssure Magnesium capsules (£11.75, www.revital.co.uk). Nutritionist Cassandra Barns explains, “Magnesium is known as ‘nature’s tranquiliser’ and is needed to relax our muscles and nerves, which helps us to fall into a peaceful sleep.”