Say goodnight to restless sleep

One in every four people experience regular sleep problems. No-one functions well when they are short of sleep; it not only compromises the immune system, but can also severely affect your daily life. When it come to driving, recent studies have shown that sleep deprivation is as detrimental to co-ordination as drink driving!

Typical sleep problems

Sleep problems are different for everyone, whether you have difficulty getting to sleep, staying asleep or frequently waking. If you tend to wake regularly in the early hours you could be suffering adrenal exhaustion due to long term stress. A sluggish liver could also be to blame, overburdened from alcohol, prescription medicines or fatty meals. Not only does a lack of sleep affect energy and general wellbeing, it can have further reaching consequences and has been linked to an increased cardiovascular risk.

Many people when absolutely desperate resort to prescription sleeping pills. These can become highly addictive and if taken in the long term can affect memory and brain chemistry. Luckily, there are a host of natural remedies that can help and are well worth trying before using prescription drugs.

Avoid:

Caffeine: especially after 4pm. Remember caffeine is found not just in tea and coffee, but also cola, chocolate and some over-thecounter cold remedies. If you are a regular tea or coffee drinker, gradually switch over to herb teas, fruit teas or dandelion coffee. Don’t do this too quickly as you may suffer withdrawal headaches.
Alcohol: If you drink alcohol in the evenings it can make you feel sleepy. Because of the way it is metabolised you might sleep for a few hours, but then wake and find it difficult to get back to sleep.
Smoking: Nicotine is a stimulant and can cause insomnia. Avoid or cut down if possible.
Eating a heavy protein meal late at night can cause your digestive system to remain ‘active’ keeping you awake for much longer.

Increase:

Complex Carbohydrates: Make the last meal of the day contain carbohydrates like pasta, potatoes or brown rice. These starchy foods have a relaxing effect
Tryptophan Foods: Include turkey, chicken, cottage cheese, fish, beans, avocados and bananas. An amino acid, Tryptophan makes up Serotonin, a hormone that makes us feel good and reduces anxiety.

Supplemental help

Calcium and Magnesium produce calming effects and are essential for sleep, a deficiency can in fact cause night time leg cramps. Try taking Calcium with Magnesium before bedtime.
B Vitamins are rapidly used up during times of stress. Take a Vitamin B Complex every morning to support your nerves, provide energy during the day and keep you calmer.
Low blood sugar can keep you awake at night. If you suffer, try Chromium or a blood sugar complex.
5-HTP is a supplemental form of tryptophan which can improve sleep quality. For decades doctors and nutritionists alike have been recommending the use of 5HTP for the treatment of insomnia, improving both the quality and the quantity of sleep. It’s ability to do this without side-effects, read more