There are 2 kinds of people in this world……those that have had trouble with their sleep, or those that are going to. ‘Most’ people will encounter a problem with their sleep at one, some or a lot of nights in their life. Even losing an hour or 2 of sleep in just 1 night can have negative implications for health, including reducing productivity and increasing cravings for stimulants like sugar and caffeine. Over the long term, reduced sleep has been linked to depression, hypertension, obesity, and memory loss (Lancet, October 23, 1999). For peak mental and physical performance, regular and adequate rest is key. Of course, that can be especially hard today in a time when we are tempted more and more to get less rest so we can keep up with the hectic pace of life. There are more energy drinks and more ‘no-sleeping’ pills to keep us up later and “more alert.” It’s important to know there is so much you can do quite easily to support your body get back to it’s natural rhythym. See our GR8 ‘8’ tips on how to sleep like a brick (cause why would you want to sleep like a baby? They wake up like every couple of hours!)

Turn off devices

I know – easier said than done! However your mobile, tablet or laptop emit a blue light that stimulates the brain and interferes with our circadian rhythym, making it difficult to fall asleep and also to stay asleep. If shutting down your device 1-2 hours before bed isn’t an option every night (although it should definitely be a goal most nights), then it might be worth dowloading an app like the 1 below to reduce the amount of blue light emissions. F.Lux – 1 of the most popular and also free! This app is designed to match the amount of light according to the time of day, time of year and geographical location.

Minimise or avoid stimulants

• Avoid alcohol (wine, beer and hard liquor) within 3 hours of bedtime.
• Avoid caffeine-containing beverages or foods, including chocolate within 5 hours of bedtime.
• For an alternative sweet fix, try a teaspoon honey. Whilst still high in sugar, honey helps the body to secrete melatonin and shut off orexin (which keeps alert).
• Avoid decongestant cold medications at night time.

Stimulants not only stop you from falling asleep, they may increase the amount of times you wake up during the night. Nicotine is also a stimulant so if you do smoke, try to have the last one within 3 hours of bedtime.

Meditation

If you enjoy meditating, then great – but not everyone does. Thankfully we have a plethora of options available to guide us into a restful, sleep inducing state. You Tube is a great place to start and searching the words sleep meditation will bring up over 6 million results. Even 10 minutes of meditation can make the world of difference.

Create a routine or bed time ritual

You plan for your next holiday, your weekend and the ins and outs of your day so why not plan your sleep too, aiming for a minimum of 7 hours per night. The body loves routine, so as much as possible, consider going to sleep and waking at the same time every day. This will help to train your biological clock. Take a hot Epsom salt/aromatherapy bath before bed as raising your body temperature slightly may help to induce sleep. The addition of Epsom salts and/or aromatherapy oils can help to relax muscles (Epsom salts are a rich source of magnesium sulfate) and reduce tension. The scent of lavender has been studied for it’s benefits in calming and promoting sleep. Whilst it may be beneficial to raise your temperature slightly by way of a good soak, the temperature of your room is also important. Keep it on the cool side – 21 degrees being optimal!

Supplement

If all else fails, consider taking bedtime natural support in the form of;

• 5-HTP – 50-300mg 1 hour before bedtime
• Magnesium glycinate – 400-800mg at bedtime
• Herbs valerian, passionflower and/or hops may also be beneficial
• Bach Rescue Remedy ‘sleep’ formula is incredibly gentle, yet effective

*Please consult your health care professional prior to using any nutritional and/or herbal supplementation*

Exercise

Regular exercise, particularly aerobic exercise is beneficial for sleep, but don’t get it in too close before bedtime. Aim to complete aerobic exercise 4-5 hours before turning in. Alternatively, yoga or a walk after dinner is a perfect way to wind down your day.

Eat right at night

Heavy foods, rich and fatty foods, big meals and spicy foods can overload and/or stimulate your digestive system – both of which will affect your sleep patterns. Bananas, whilst high in carbohydrates are also rich in magnesium and tryptophan. Magnesium will help the body to relax whilst tryptophan gives your body building blocks to make serotonin, making you calm and sleep ready. Kiwi fruit has also been studies extensively and is linked to improving the amount of time it takes to fall asleep and duration of your sleep.

Manage your worries

If you know it’s your ‘to do’ list that’s getting in the way of good quality, restful sleep and you find yourself reflecting about what you didn’t do today, or feeling apprehension about what you have to do tomorrow, then keep a pen and pad by the bed and get your thoughts out of your head and onto paper where they’ll be waiting for you when you wake.