Sleep like a baby in time for World Sleep Day (15th March 2019)
Getting your forty winks can be easier said than done if you’re used to tossing and turning in the night, whilst attempting to count sheep - all in the hope of getting your much-deserved night’s rest. When better to address any sleep issues you may have than World Sleep Day, which is on the horizon (15th March 2019)? Try the following 5 tips to help you get a good quality night’s sleep.
Choose a sleep-friendly lunch option
“losing your vegan’ity (itsu, £4.99), is one of itsu’s latest vegan meals. 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,” explains Nutritionist, Alix Woods.
Set yourself a bedtime
“Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. Many women I see are actually falling asleep around 9pm and then find they are waking too early in the morning. You want to try to go to bed at the same time and get up at the same time every day. A cup of herbal tea, like camomile, an hour before bed can begin the routine. Getting up at the same time is most important,” explains Dr. Marilyn Glenville, author of The Natural Health Bible for Women, www.marilynglenville.com.
Maximise your chance of getting a good sleep with magnesium
If you’re a nighttime thinker and you struggle to switch off when your head hits the pillow then you could try adding a magnesium supplement, such as Natures Plus KalmAssure Magnesium Powder (£24.50, 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.”
Night sweats are not to be ignored
“If you find yourself waking with night sweats you want to be clear whether you have woken because you are sweating, or if you have woken up and then started to sweat. If the sweat wakes you up then you may be having a menopausal night sweat and should look into ways of reducing this, such as eating healthy foods little and often. However, if you wake and then you start to sweat, or get other symptoms like palpitations, or just feel wide awake then this is most likely caused by an adrenaline surge because your blood sugar has dropped during the night.
“If this is the case, then it's important to keep your blood sugar in balance during the day. One way you can help do this is by having a small snack of complex carbohydrates, such as an oatcake, half a slice of wheat or rye bread, about an hour before bed. This will stop your blood sugar dropping overnight, and prevent adrenaline from being released into your bloodstream and causing you to wake,” explains Dr. Marilyn Glenville.
Cut back on poor sleep with CBD oil
“Studies show that CBD oil has a stabilizing 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. I’d recommend dispensing a controlled amount of the brand new Cannabigold classic 500MG CBD oil (£29.90, www.bionativa.co.uk), directly under your tongue. As this is a spray it passes directly through the mucous membranes of the mouth, allowing direct circulation into the blood stream and the effect can be almost immediate,” recommends Nutritionist, Alix Woods.
Cannabigold classic 500MG CBD oil 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.
Stay 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 after 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,” explains Dr. Marilyn Glenville.
Keep your bedroom comfortable and restful
“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,” explains Dr. Marilyn Glenville.