Sleep: How to Achieve Quality Sleep and a Better Night's Rest
In our busy lives, we often sacrifice sleep to juggle multiple tasks and responsibilities. Sound familiar? Around 50% of adults experience occasional insomnia, and about 10% suffer from chronic insomnia.
While staying busy is rife among many individuals and our workplaces, it is essential to also prioritise moments of rest and relaxation to maintain our overall well-being. Balancing productivity with self-care allows for improved mental clarity and a more sustainable approach to achieving personal goals. We must remember that quality sleep is essential. Sleep is not just rest; it's when your body regenerates tissue, resets metabolism, and balances hormones. Poor sleep is linked to conditions like diabetes, obesity, cardiovascular risks, and mental health issues such as anxiety and depression.
Here are my Top Tips for Better Sleep
Sleep onset: If getting to sleep is a problem, don’t miss your sleep cycle. If you’re tired at 9:45pm, 10 or 10:30pm and push through, staying awake, you’ll disrupt your circadian rhythm and find it harder to fall asleep later. Aim for at least three nights a week where you go to bed when you’re actually tired. This is part of sleep retraining. Try it!
Consistent Schedule: Go to bed and wake up at the same time every day. this is also part of sleep training.
Eat Protein: Include quality protein in each meal to support neurotransmitter production for better mood, and blood sugar regulation. - a snack of 1/2 green apple sliced with almond paste… try it.
Alcohol: can disrupt your sleep. - notice if you wake at night on drinking nights.
Dim Lights & Avoid Screens: Stop using screens 30 minutes to an hour before bed. Blue light from devices hinders melatonin production. Read a paper book or journal instead.
Magnesium & Potassium-Rich Foods for supper: These can help relax your body. Try avocado or organic yogurt with berries.
Timing of Meals: Finish your main last meal at least 2 hours before bedtime. - A snack is ok.
Limit Caffeine: Avoid coffee and caffeinated drinks after 12pm.
Herbal Tea: Drink: passionflower, chamomile, lemon balm, or , lavender, Jamaican dogwood tea can promote relaxation. Herbal Valerian may be stimulating for some people.
Daily Exercise: Regular physical activity supports good sleep and overall health.
Sunlight Exposure: Helps regulate circadian rhythms and boosts serotonin, which converts to melatonin.
Wind Down: a magnesium and lavender bath or read a paper book before bed.
Supplement: with a magnesium sleep formula with glycine, passionflower, zizihphus, lemon balm.
Optimal Sleep Environment: Keep your bedroom dark, cool, and well-ventilated. Dont sleep with the heater on and leave a crack in your window for air…yes even in winter.
Journaling: Write down worries before bed to clear your mind if you need.
Comfortable Bed & Pillow: Ensure your bed & pillow is supportive and comfortable.
How Can a Naturopath Help with Sleep?
Naturopaths can support your sleep by identifying underlying causes, these may be stress and anxiety, hormonal issues and prescribing specific magnesium, nutritional medicines or tailored herbal medicines , and for restlessness and anxiety. Homeopathic solutions like melatonin or L-theanine for circadian rhythm or homeopathics for pre-bedtime hyperactivity are also options.
How Acupuncture Can Help with Sleep Issues.
Acupuncture can help improve sleep by targeting specific points on the body to restore balance, reduce stress, and promote relaxation. It works by regulating the body's circadian rhythm and enhancing the flow of energy (Qi). Acupuncture may address underlying issues such as anxiety, pain, or digestive problems that may interfere with sleep. A holistic approach not only helps to alleviate symptoms but also supports overall well-being, making it easier to achieve and maintain quality sleep.
If you struggle with sleep, consider scheduling an appointment for personalised support or a free 15min phone discovery call HERE
Wishing you restful nights and sweet dreams!
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