Natural ways to support your sleep
Something so vital for our health yet many of us have problems getting a good night’s sleep. Whether we cut back on it in a frantic attempt to fit more
Sleep
Sleep! It’s so important for our health yet so many of us fail to get enough or at least enough quality sleep, which is what matters. Sleep has regenerative effects and lack of it can have a huge impact on many areas of our health
We all need different amounts of sleep but quality is what matters. Normally 7-8 hours is advisable for most adults, but if you’re under stress, especially for a long time, then aim for 8-10 hours.
When it gets dark, our body releases a hormone called melatonin. It makes us feel drowsy and affects our circadian rhythms, so is vital for sleep. The tips below include ways to support your levels of melatonin.
10 Top Tips for a good night’s sleep:
- Turn off the electrics – at least 1hr before bed (eg phones, lap top, routers). Blue light from screens suppresses melatonin.
- Avoid caffeine beyond midday or at least 4 hrs before bed.
- Ensure your room is completely dark. Use black out blinds/curtains and turn off all lights.
- Avoid sugary foods late at night, as it causes an imbalance in blood sugar levels which can wake you up in the night.
- Try having tryptophan foods in the evening. Eg Oats, turkey, dates, pumpkin and sunflower seeds. Tryptophan converts to serotonin and then to melatonin.
- Avoid alcohol late at night – it can disrupt the quality of sleep and may cause you to wake in the night
- Avoid/limit day time naps. If you do, make sure it’s before 3pm, and no more than 30-45 minutes.
- Exercise. Regular, daily exercise promotes sleep and the endorphins released help reduce stress. However, be careful with high intensity exercise late in the evening as it can raise cortisol levels (a stress hormone).
- Get some daylight in the day – even if it’s just a quick walk in the morning, or a lunch break or early evening if it’s still light.
- Go to bed at the same time and wake up at the same time every day – to create a regular sleep pattern
- Have a night time ritual – that you enjoy and can stick to, eg dim the lights, have a relaxing herbal tea, read a book in bed or have a warm bath. Do this at least 1hr before you want to sleep.
- Make your bedroom a relaxing space – keep it uncluttered and free from work items. Create a calm, comfortable environment. Try adding a diffuser with calming aromatherapy oils so the room smells relaxing when you go to bed.
What supplements can we take to support sleep?
Here are a few of our favourites which we’ve had good feedback on, from customers:
Many of these contain cherry, which is a natural source of melatonin.
Magnesium Complex.....Magnesium is a muscle relaxant and the bisglycinate form is useful for sleep.
Magnesium NightTime....a combination of magnesium (including bisglycinate), cherry, hops, camomile, l-theanine, lemon balm and ashwaganda in 2 capsules.
Smooth Mag - magnesium powder with the addition of cherry and green oat seed. Add to a small glass of warm or cold oat milk (other milks or water).
Sleep Nutri Powder is a combination of magnesium bisglycinate, lemon balm, l-theanine, cherry, hops and taurine. Just add to a small glass of water.
Cherry Night is a blend of magnesium and cherry powder to mix with water .
Dormeasan - Valerian and hops herbal tincture . A traditional herbal remedy for sleep that can be used before bed and if you wake in the night
Ashwaganda is an adaptogenic herb that helps balance the body’s response to stress and relax the nervous system. Can be used alongside magnesium before bed.
L-Theanine and Lemon Balm.....L-theanine (naturally found in tea) has been shown to have a calming effect in the brain, without causing drowsiness and is commonly used by those with anxiety. Lemon balm is a herb that also has a calming effect. This combination works at any time of the day but is great used at night, when you can’t get to sleep because your mind can’t switch off. This can also be used alongside magnesium before bed.
Other Options:
- Homeopathic remedy for sleep – a specific remedy to support sleep. Tiny pillules that can be sucked or chewed, so they are great for those who don’t like swallowing capsules.
- Herbal ‘Night Time’ teas – herbal teas specially formulated with a combination of herbs to support relaxation or sleep.
- Topical sprays – Magnesium Spray (Original or Night Time) is a simple way to get magnesium into your body, as it is easily absorbed through the skin. This makes it ideal for children and those not wanting to take tablets.
- Bath salts – Magnesium flakes or traditional Epsom Salts – again magnesium is absorbed through the skin. These are deeply relaxing, so go to bed straight afterwards!
- Lavender wheat pillow – just heat in the microwave and put around your shoulders as you relax in bed.
- Lavender essential oil – well known for its calming properties. Put 1 or 2 drops on your pillow as you go to bed. It may sound simple but it is a lovely addition to the night time routine. Ideal for children.
Magnesium salt bath
Joanna says...
"A magnesium salt bath and a Pukka Night Time Tea usually work for me."
Take a magnesium supplement
Kate says...
"Night time routine:- teeth, pjs, cleanse face, take magnesium with After Dinner tea, read and lights out.
Then, if I still can't sleep I will take L-Theanine & Lemon Balm
= SLEEP"
Regular Bedtime
Lucia says...
"A regular bedtime really helps me unwind in the evening and I can fully 'switch off' before bed."
Ashwaganda for a stressful day
Alison says...
"Ashwaganda added to a small cup of heated milk (coconut/almond) if you have had a stressful day."
A hot Epsom salt bath
Abbie says...
"A hot Epsom salt bath and cool well aerated bedroom (I always leave a window open)"
Marvellous Magnesium with Kate
In all my years at Inside Out Health, if there was one product that we have had consistently good feedback on it is magnesium. It is not surprising when you