The importance of Better Sleep can’t be underestimated. Sleep is a biological requirement for human life, alongside food, water and air. Insufficient sleep, sleep disorders and sleep deprivation can impact various health problems including weight gain and obesity, cardiovascular disease, diabetes, accidents and injuries, stress, pain, neurocognitive dysfunction, psychiatric symptoms, and mortality. (1)
Addressing sleep problems is a top priority at both of our Livewell Clinics. Sleep shifts the body in favour of renewal(2), and therefore, the ability to heal improves significantly. This can relate to many of the issues mentioned above – with better sleep comes the increased likelihood of achieving successful weight loss, preventing heart disease, better blood sugar regulation, recovery from physical injuries and pain and improving mental health.
Simple and effective strategies are often enough to shift the balance back to better sleep, especially if the issues improve sleep hygiene and create better habits. If you know you need a little more ‘beauty sleep’ read on to see what you can do differently.
Forty Hints for Forty Winks – The Natural Approach to Better Sleep
1. Get exposed to sunlight first thing in the morning to regulate your circadian rhythm
2. Sleep in a dark room, use blackout curtains or blinds if necessary
3. Keep your room slightly cooler, ideal temp is 18-22 degrees
4. Put your mobile phone in airplane mode if you use it for an alarm
5. Use blue light filters on any devices you use in the evening
6. Don’t eat 2-3 hours before bed if you can help it
7. Invest in a good quality ergonomic pillow
8. Consider using a body pillow to hug (especially if you are pregnant). Placing a pillow between the knees can help to align your back and shoulders
9. Use organic cotton bed sheets to reduce chemical exposure
10. If you have trouble oversleeping set the alarm and take 15 minutes off the alarm per week until you reach an ideal rise time
11. No caffeine after 2 pm and a maximum of 2 cups per day
12. Avoid certain supplements in the evening such as B vitamins and Ginsengs
13. If you exercise in the early evening make sure to eat afterwards to ensure muscle recovery and avoid fasting/starvation which may influence the circadian rhythm
14. Try changing the time of day to exercise if you think you are overstimulated in the evening
15. Limit strenuous aerobic exercise to before 6 pm (or at least 3 hours before bedtime)
16. Opt for yoga classes with a relaxation element towards the end of the class in the evening
17. Do some gentle yoga stretching techniques before getting into bed (or in bed)
18. Practice breathing techniques once you are in bed to deepen and slow the breath to ensure you breathe well during the night
19. Mindfulness and meditation can assist with relaxation and better sleep
20. Journal before bed to combat the busy mind
21. Keep a dream diary if you experience vivid dreams or nightmares
22. Wear loose-fitting clothes made from natural fibres
23. Consider whether to use earplugs if you sleep beside a snorer or are sensitive to noise
24. Also consider an eye mask if your room isn’t dark enough
25. Enjoy a cup of chamomile tea in the evening to help you unwind
26. Try a drop of lavender essential oil on your pillowcase
27. Have a warm shower or bath, using natural products with gentle calming scents
28. Avoid alcohol, at least on weeknights
29. Consider using white noise, such as an air filter
30. Try an Earthing mat to help ground your body
31. Get your hormones tested, including saliva Melatonin to help understand why sleep may be problematic
32. Make sleep a priority by assigning extra time while adjusting your sleeping patterns, aim for at least 8-9 hours and a little extra time to establish new routines before you are ready for bed to help to wind down
33. Avoid decongestant cold medicines like Sudafed at night before bed which can stimulate the nervous system
34. Talk to your pharmacist or doctor to determine whether medications might be contributing to sleep problems
35. Avoid activities that may provoke feelings of anxiety before bed such as checking emails, watching stimulating TV shows or having confronting conversations
36. Get a regular massage (at least monthly) if you experience physical tension
37. Get professional advice on a good quality Magnesium supplement specifically designed for sleep (quality counts)
38. Aim to get to sleep earlier and rise earlier, rather than sleep longer. Sleep before midnight is always considered to be more restorative
39. Avoid napping in the late afternoon or evening and limit naps to no longer than 45 minutes
40. Reduce your fluid intake in the 3 hours before bed
Tried all of the above and still struggling with sleep?
Getting tailored advice and treatment can make all the difference. Whether its peri-menopause or stress, an obvious cause such as shift work or a bit of a mystery problem, our Naturopaths are equipped to get to the root cause and treat accordingly.
Detoxification, Neurotransmitter Support, Hormone balance – many ways addressing health issues can improve your sleep. It’s not just about taking sedating herbs. The desired results from the right treatment will have you waking refreshed, sleeping peacefully and have you wondering why you didn’t seek help sooner!
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