Top Tips for a good nights sleep

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Top Tips for a good nights sleep

28th February 2018 10:21 AM

Author: Samantha Farmer

I love sleep. I love nodding-off and I love waking-up; it is all so satisfying when it is going well. However, sleep can be elusive to most of us at one time or another leaving us with physical or mental fatigue.

Some people find it hard to get to sleep; others wake in the night or have a restless night’s sleep. This can also disturb a sleeping partner. The causes are varied and can include illness, pain, anxiety, depression, medications, respiratory issues, diet, and poor practises.

The results of a poor night’s sleep can be as simple as bags under the eyes, irritability, poor decision making to weight gain, poor digestion, compromised immune system and increased risk of getting ill.

As one of my 5 foundations of health, I consider good sleep as essential for good health and therefore worthy of attention. Here are my favourite guidelines on getting some blissful shut-eye:

A warm bath helps relax the body.
Epsom salts can enhance this, as they are rich in the muscle relaxing mineral magnesium, or a couple of drops of lavender or chamomile essential oil to calm and soothe.

Turn the lights down low in the hour before bed, turn off all gadgets and start a bedtime ritual.
Gadgets can be too stimulating. Try playing soothing music instead, read a book (not a thriller though).

Keep your bedroom cool – fresh air circulating also seems to encourage sleep. How often have you felt sleepy after being out in the fresh air?

Avoid alcohol as although it may help you nod-off, it can also disrupt your night’s sleep. Caffeine, too, is best avoided after midday, as its effects are stimulating. Try a cup of chamomile tea instead.

Avoid sweet snacks before bed, as these can disrupt blood sugar levels and wake you up. Instead try a protein snack like almond nut butter on oatcakes, hummus and vegetable sticks.

Eat foods that contain tryptophan, the precursor to the sleep hormone melatonin, but not just before bed. These include; bananas, nuts, turkey, fish or chicken, oats, eggs, beans and lentils.

Try gentle exercise, like stretching, but avoid strenuous exercise just before bed as the rush of stimulating endorphins can disrupt your sleep. Work out earlier in the day whenever you can, as exercise can assist sleep.

Finally I use a drop of lavender oil on the base of my foot, or I inhale the scent from a drop rubbed between the palms of my hands for a great night’s sleep. Other oils to try include Vetiver, which helps promote tranquillity, and Roman Chamomile, which helps sedate and calm. Diffuse into the air, or put a few drops on your pillow or nightwear.

Sleep tight!

To book an appointment with Sam call: 07938 597016 or email: 

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Tags: Diet, Nutritional Therapy, Sam Farmer, Sleep

Treatments: Nutritional Therapy

Practitioners: Samantha Farmer

The views expressed in these blogs are those of the blog authors and do not necessarily reflect the views of The Bridge Centre for Natural Health.

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