Top Tips for a Good Sleep
When someone comes to see me in clinic, if they are not sleeping well this is one of the first things we need to focus on! Just like any device, we need to be charged regularly. When we are ‘fully charged’ we function well! If you’re running on empty or 50% charged you’re not going to be performing to your optimum. It's non-negotiable to address if you want any other health concern to improve.
Everything from weight to energy to your cardiovascular system is impacted by the amount and quality of your sleep. Even our gut health will change with your sleep patterns - poor sleep will favour more unfriendly bacteria growth within your gut which could contribute to bloating, reflux and/or constipation.
How much sleep do we need?
The research suggests that we need 7-9 hours of sleep per night. I’m sure you’ll know if you’re more on the 7 hours end of the spectrum or on the 9 hour end. Due to our 24 hour circadian rhythm the hours before midnight are most restorative - we are more likely to get into a deep sleep. This is the case for ‘morning lark’s’ but not so much the case for ‘night owls’ who can happily go to bed closer to midnight and still feel restored after an 8 hour sleep.
The ongoing demands of modern lifestyles can really take a toll on your nervous system and therefore your ability to have a good sleep - quality and quantity. The following practices can be used to support your sleep both in terms of falling sleep, staying asleep and having a quality sleep.
Lifestyle factors
Be consistent with your sleep schedule - our bodies love routine!
Keep your room cool and dark - 17 degrees is thought to be the optimal temperature for a good sleep
Use ‘mouth tape’ to encourage nasal breathing if you know you currently mouth breath. Mouth breathing is a driver behind a light sleep, snoring and poor dental health.
Read a book before you turn the lights off to wind your brain down from the day
Don’t drink caffeine past midday
Having some starchy carbohydrates like rice, quinoa or root vegetables in the evening
Make your room a relaxing environment - candles, warm colours, comfy sheets, don’t work in your room etc.
Nutrients & herbs that promote good sleep:
In some cases you need some external help to sleep - especially to help mitigate some of the day to day stressors you may experience. This is where therapeutic nutrients and herbs can make a really big difference - these can often be taken in a combined formula.
Herbs:
Saffron: shown to increase melatonin levels and has an effect on the neuro-endocrine system and GABA system and there has a ‘soporific’ (induces drowsiness) effect
Californian poppy: binds to and activates GABA receptors therefore stimulating a calming effect
Passionflower: anti-anxiety effect by binding to GABA receptors
Tart Cherry: sleep inducing effect due to its melatonin, antioxidant and anti-inflammatory components
Ashwagandha: reduces cortisol production
Nutrients:
Magnesium: magnesium is particularly calming of the nervous system due to its stimulatory effect on the GABA neurotransmitter. It also relaxes muscles allowing you to properly relax. Best taken in the form of magnesium glycinate - a magnesium molecule attached to a glycinate molecule. This is for best absorption and because glycine is also very soothing of the nervous system and will also support relaxation and sleep. Other cheaper forms of magnesium (magnesium citrate and oxide) will not be as effective.
L-theanine: has a relaxing effect on the nervous system and has been shown to reduce cortisol levels. It’s a naturally occurring amino acid within green tea leaves.
**Please consult your healthcare professional before trying any of these herbs or nutrients.
https://www.sciencedirect.com/science/article/abs/pii/S1389945721004330
https://pmc.ncbi.nlm.nih.gov/articles/PMC8145009/
https://jcsm.aasm.org/doi/10.5664/jcsm.8376
