A good night’s sleep is one of the most important self-care tips for both physical and mental health. Everything always seem worse, when you haven’t had a good night’s sleep. It can also help you make better decisions while awake.
Good sleep is also important for safety. Did you know that the Exxon Valdez oil spill disaster, the Space Shuttle disaster and several major air crashes, have all been caused by those in charge, not getting enough sleep. Even Chernobyl nuclear disaster was caused by staff being overworked.
Let’s get information from the experts at America’s Johns Hopkins Center for Sleep. The medical doctor there Charlene Gamaldo says the following is proven to help. Although we often associate going to sleep being helped by taking valerian tea etc, there is no hard evidence that they help. The best solutions to beat insomnia are pretty simple, but you have to be 100% committed to doing all of them and at least for a few weeks.
Your sleep cycle has several stages. Light sleep is when your body begins to unwind. Then you go into a deep sleep, to repair muscles and tissues. REM sleep is for brain function and memory. Each stage has a part to play, to refresh you when awake.
Avoid Caffeine
It’s best to avoid caffeine in tea, coffee, cola or energy drinks after 3pm. Even better is to avoid caffeine altogether if you have insomnia. If you can’t do without your coffee, look for organic brands that are Swiss Water Decaffeinated (over chemicals).
Regular Physical Exercise
A gentle walk is good. If you have insomnia, try to add in safe extra exercise, to help you sleep better at night. Don’t exercise too much at night, as this will release endorphins that may stop sleep. Yoga is best practice at dawn or dusk, not late at night. Keep workouts to two hours before bed.
Don’t Drink Any Alcohol
If you have addiction problems speak, to your GP as immediately stopping could cause serious withdrawal issues) Alcohol interferes with sleep. Instead swap it for warm plant milk or tart cherry juice (these increases the body’s production of melatonin and bioavailability of tryptophan).
Stay Cool (between 65 and 72 degrees)
Hot flashes for menopausal women and too many walks in warm weather don’t help. Wear cotton pyjamas and bedsheets and keep the room cool. Also be sure the room is dark, and use a torch to visit the bathroom to keep stimuli down.
Set a Circadian Rhythm
Three regular meals and regular exercise help, create a routine that you kind of keep to each day, to help your body adapt. Go to bed earlier and get up earlier, and gradually you should find you sleep better, even if you’re a previous ‘night owl’.
Address Issues That Stop You Sleeping
Address issues like physical pain or mental health, if these are the cause of insomnia. Also avoid stimulants like tobacco. If you work shifts, take naps during evening shifts if possible, and minimise exposure to light after finishing evening shifts. If it really affects you, look for a daytime job.
Tips to Help Calm Screaming Babies!
Many new parents are exhausted, if they can’t get babies to sleep. The Baby Sleep Guide offers 100 simple tips by a maternity nanny and sleep consultant.
Creating a Sleep-Friendly Environment
Think of your bedroom as your haven. Keep it dark with blackout curtains. Reduce noise with earplugs or a white noise machine. Aim for a cool room temperature. These changes can transform the quality of your sleep.
Your mattress is your sleep foundation. If it’s lumpy, it’s time for a replacement. The right pillow supports your neck and can prevent backaches. Investing in quality bedding is one of the best ways to ensure those Zzzs.
Never use aromatherapy oils (including diffusers) if pregnant/nursing or with affected medical conditions. Also don’t use if pets sleep on your bed (especially harmful to cats, as they can’t break down essential oils). If used, air rooms thoroughly, before letting animals back in rooms. And never pour neat essential oils down sinks, as they can harm aquatic life.
Sleep Supplements in Sustainable Packaging
Dr Vegan Nights is a supplement designed to help you sleep, if you suffer with insomnia. If your insomnia is due to anxiety, they recommend taking Ashwagandha KSM-66® alongside. Take both a couple of hours before bed.
Avoid ashwagandha during pregnancy/breastfeeding and for autoimmune/thyroid disorders or before surgery. Before taking supplements, check with GP if pregnant/nursing or you have medical conditions or take medication. Keep supplements away from young children & pets.
This blend includes magnesium (‘nature’s tranquilliser that also relaxes muscles – often people with stress are deficient) along with zinc (for low mood and anxiety) and chamomile extract – 80% of users report better sleep within weeks on taking this.
Their organic Ashwagandha is the most clinically trialled form of this Indian herb to naturally manage cortisol, which helps the body to overcome stress, and also increases stamina. Used in Ayurvedic medicine, this helps the body to lower cortisol, a common inhibitor of melatonin (the sleep hormone – cortisol is one of the most common causes of insomnia).
