Catch your ZZZZZZ's a Good Nights Sleep

It's no secret that we all need sleep to function properly.

But for many people, getting a good night's sleep is easier said than done. If you're one of those people who struggle to get enough ZZZZZZs, today I'm going to share some strategies, nutrition, and techniques with you that will help make your sleep better and improve the quality of your life.

Top ten tips for a good nights sleep:

1. Set up your bedroom for sleep success
2. Create a regular sleep schedule
3. Last caffeine drink 7 hours before bedtime
4. Last meal or food 3 hours before bedtime
5. Herbal or Nutritional support such as Magnesium
6. Books v's mobile phones
7. Importance of exercise during the day
8. Yoga Nidra
9. Sleep Labs... do you have Sleep Apnoea?
10. A Hot herbal tea before bedtime

Setting up your bedroom for sleep success

Melatonin, the key to sleep. When the sun sets and it gets darker, the pineal is "turned on" by our brains and begins to actively produce melatonin, which is released into the blood. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting and. sleepiness increases. By contrast, when we sleep in a brightly lit room or sleep during the day, our brains are deprived of darkness, and melatonin levels fall.

Get exposure to natural sunlight during the day and keep your bedroom dark when you go to sleep at night. Exposure to sunlight during the day and darkness at night helps promote healthy sleep habits and regulate your body's natural sleep rhythm.

Keep your bedroom dark by using window coverings, an eye mask, blackout curtains, earplugs, etc. Make sure that your bed is comfortable and supportive enough to sleep well every night.

It is also important not to have too much mess around your head when you sleep at night so make sure there are no shelving units above your head and that there is not too much mess on the bed that you sleep.

Invest in good pillows.... are they comfortable? is your bedding adequate? it is worth spending a little money here. If your neck is bent in any way for an extended period of time, you'll get uncomfortable which will disturb your sleep. There have been various studies on the best pillows depending on your sleep position but everyone is different, the biggest symptom of the wrong pillow is feeling stiffness in the neck during the day and discomfort at night.

Create a regular sleep schedule

Establish a regular sleep schedule and stick to it as much as possible. Going to bed and waking up at the same time every day will help regulate your body's natural sleep rhythm. The circadian rhythm is an internal sleep-wake cycle that is regulated by our brains and it helps us sleep. Keeping a regular sleep schedule can help entrain your circadian sleep rhythm to match up with your sleep times, thereby making sleep feel more natural.

Set a bedtime alarm for 30 minutes before you want to go to sleep. This will allow you to start unwinding, relaxing, and getting ready for sleep in time for when your body needs it most.

How much sleep do we really need? According to sleep researchers, an average adult needs seven to nine hours of sleep every night for optimal health and daytime alertness. If you are getting less than seven hours of sleep each night, consider making sleep a priority so that you can get the rest you need.

Start a sleep diary to start to understand how much sleep you need by recording your sleep times for a few weeks. Your sleep diary will also show you what factors might be disrupting your sleep or keeping you from getting enough sleep. You can then use this information to make changes that could improve both the quantity and quality of your sleep.

First thing in the morning, write down how many hours of sleep you got last night, whether your room was too light/too dark, too hot/too cold, or whether your sleep was interrupted. You can use this information to help you sleep better at night by making changes that could improve both the quantity and quality of your sleep.

Last caffeine drink 7 hours before bedtime

If you love your morning coffee and your afternoon coffee and even your end-of-day coffee this may be keeping you awake at night due to the caffeine. Aim to have your last cup of coffee at 2 p.m. Also bear in mind that green tea has caffeine in it and again should be consumed before 2 p.m. Try not to drink too much water or liquids a couple of hours before sleep, a full bladder will wake you up in the night. Caffeine affects the body by stimulating the nervous system to release adrenalin and cortisol, which can lead to sleep loss.

Last meal or food 3 hours before bedtime

Try not to eat too close to bedtime, so wait at least two hours after dinner before going to sleep. The digestive system can keep you awake by activating your body's parasympathetic nervous system, which is responsible for relaxation and sleep. Foods that are high in fat and protein can also be hard to digest and may keep you up at night.

Reduce refined sugar, this is found in desserts, boxed fruit juices, breakfast cereals, pasta sauce, and most condiments. You'll also find refined sugar in simple carbs (think: white bread, white rice, and regular pasta). Cut back on those foods (and replace them with complex carbs, like whole grains) and you won’t just improve the nutritional value of your food, but also how well you sleep at night.

Supplement, Herbal & Nutritional support

Magnesium

We all know the importance of magnesium but magnesium helps us to sleep in many different ways. Around 300 mg of magnesium or significantly help with both energy and sleep. Magnesium will also help and support muscle function recovery response energy production hormone balance, a night of restful sleep, nervous system function, and general health. Another name for magnesium is " nature's tranquilizer" and is involved in over 600 reactions of the body. However, the average daily magnesium intake for men and women in the UK is below the daily amount recommended by the government. It is believed that over-farming has depleted the minerals in the soil by about 20 to 30% over the last 60 years and so even if we do eat a good amount of fruit and vegetables getting enough magnesium. Magnesium citrate is an all-around well-absorbed form of absorbable magnesium.

If you are looking to supplement your magnesium intake, aim for a product that contains magnesium citrate. Magnesium glycinate is another highly absorbable form of magnesium, and it's also known for its calming effects on the nervous system. Some people find that they sleep better when they take magnesium before bed. If you're not sure which type of magnesium to try, start with magnesium citrate and see how you feel. You can always switch to a different form if you don't like how it makes you feel.

L-Theanine

L-Theanine is an amino acid found most commonly in tea leaves. Now, why would l-theanine help me sleep?

L-Theanine boosts levels of calming brain chemicals such as GABA, serotonin and dopamine. These chemicals are known as neurotransmitters, and they work in the brain to regulate emotions, mood, concentration, alertness, and sleep. L-Theanine also enhances alpha brain waves which reduce anxiety and helps you feel relaxed, as though in a 'meditative state'. Alpha waves are also present during REM sleep. L-Theanine can be taken in supplement form an hour before bedtime.

Tryptophan

Tryptophan is an amino acid that interacts with those brain chemicals important to sleep and the timing of your biological clock’s sleep-wake cycle. Tryptophan increases serotonin, which also increases melatonin. Tryptophan is especially high in Turkey which is why you feel sleepy after a Christmas dinner! Tryptophan is also found in eggs, should we have eggs for breakfast and not dinner?

Passion Flower

Passionflower (Passiflora incarnata) is a plant native to the southern United States, Central, and South America and has been known for it’s “calming” effect, helping feelings of stress and anxiety. Passion Flower can be taken as a tea or a tincture an hour before bedtime.

Valerian

Valerian is a natural herb often used as a natural remedy for insomnia and sleeplessness. It has been used for thousands of years to treat a range of conditions including anxiety and sleeplessness. The active ingredient is found in the root and root branches. You can buy valerian root as a supplement for aiding sleep and relaxation. Take as a tincture or tea an hour before bedtime.

Books v's mobile phones

Avoid working or using electronic devices in bed. The blue light from screens can interfere with your body's natural sleep rhythm and make it harder to fall asleep.

Instead relax before bedtime with a good book or some other relaxing activity, such as meditation or deep breathing exercises. Going to sleep feeling stressed will only make it harder to sleep well at night, so take the time to unwind before going to sleep every night.

Use relaxation techniques before going to bed, such as meditating, reading, or writing in a journal. Relaxation practices can help get your mind off things that needlessly build anxiety and reduce cortisol levels (the stress hormone) which causes sleep disruptions while you sleep due to racing thoughts at night when trying to fall asleep.

Importance of exercise during the day

Exercise is sleep-promoting but don't exercise 3 hours before bedtime. Regular exercise is sleep-promoting and can help you sleep better at night. However, avoid exercising within three hours of bedtime because it will stimulate your body rather than relax it. Exercising stimulates the release of endorphins, which can make it harder to sleep. Save your vigorous workouts for earlier in the day and stick to gentle activities like yoga or stretching in the evening.

Yoga Nidra

Yoga Nidra is a sleep-inducing yoga practice that can be done in bed before sleep. The practice is designed to relax the mind and body, releasing any stress or tension that may be preventing you from sleeping soundly. You don't need to be flexible or know how to do yoga Nidra—all you need is a willingness to relax and listen to the instructor's voice. If you're interested in trying Yoga Nidra, there are plenty of guided practices available online.

Sleep Labs... do you have Sleep Apnoea?

Sleep apnoea is when your breathing stops and starts during sleep, you tend to make gasping, snorting or choking noises and wake up a lot. This leads to fatigue and lack of concentration during the day. You can record yourself sleeping during the night or ask your partner that you share a bed with.

If you believe you have sleep apnoea you can see your GP who will then refer you to a sleep study clinic. At the clinic, you may be given devices that check things like your breathing and heartbeat while you sleep. This will either be in a clinic or at home. The result is based on how often your breathing stops at night. To combat Sleep Apnoea, a CPAP machine may be recommended which will pump air into a mask you wear over your mouth or nose while you sleep.

A Hot herbal tea before bedtime

A herbal tea can be a soothing way to warm up and relax before bedtime. Chamomile and lavender are both calming herbs that can help you sleep better. Try making a hot infusion of chamomile or lavender flowers and drinking it about an hour before bedtime. You can also buy chamomile and lavender teas from most health food stores.

So there are a few things you can do before bed to help get a good night's sleep. Taking some time for yourself each night to relax and de-stress will help your mind and body prepare for sleep. Practicing some relaxation techniques, reading, or writing in a journal can all be helpful ways to unwind before bed. And if you're still having trouble sleeping, try supplementing with magnesium, l-theanine, tryptophan or passion flower. These natural remedies may help reduce feelings of stress and anxiety that can keep you

If things don't seem like they're working, consider talking to a sleep specialist. If you've tried all of these techniques and still don't seem to be getting the sleep you need, it might be time to consult with a sleep specialist who can help you get to the root of the problem and find a solution that works for you.

So there you have it! Ten simple things you can do right now to get a better night's sleep. Implementing even just a few of these tips will help improve your sleep quality and make you feel more rested and refreshed each day. Sweet dreams!

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update 06.12.2021