Do you find it hard to fall asleep?
Do you fall asleep quickly but then wake up in the night and can’t get back to sleep?
Did you know that in the developed world 150 million people can’t sleep properly, meaning they suffer from sleep-related problems?
Worldwide we are sleeping less than we ever have in history. In 1942 8 hours was the average amount of sleep – today it is just 6.2 hours. As a little side note (because I am a kiwi) – did you know New Zealanders sleep more than any other country coming in at 7.2 hours a night? Japan has the lowest national average at 5.9 hours a night.
Firstly, if you are a parent with small children, unfortunately, I don’t have the answers on how to sleep soundly through the night – I wish I did 🙂
Sleep is so incredibly important to our overall wellbeing. Not getting enough sleep can make us:
- Feel irritable and tired
- Have a lower sex drive
- Gain weight
- Feel depressed and/or overwhelmed
- Experience poor memory and/or brain fog
A couple of months ago a good friend of mine asked for my tips for a good night’s sleep. I shared a few Ideas and when I saw him last weekend, he said he had put some of them into practice and was definitely sleeping better (yay!).
So today I wanted to share with you some tips and tricks for getting a good night’s sleep.
Switch off your gadgets at least 30 minutes before bed
This might sound easy but we are so reliant on our gadgets these days that we are often on them until the moment we switch out the light.
Blue light and white light from computer screens, laptops and phones has a negative impact on our sleeping patterns. Research has shown that blue and white light inhibits the body’s ability to produce melatonin – the natural hormone that tells our body when we should be sleeping. When we spend our evenings on our gadgets our body’s internal body clock can get out of synch, making it hard to go to sleep and also to sleep soundly through the night.
Be sure to turn your phone onto flight mode when you go to bed to stop any middle of the night alerts and messages.
Take the ancient sleep elixir Reishi Powder
You may have heard me discuss the health benefits of Reishi Mushrooms recently. Research has shown that when consumed in continuous, small doses, reishi has been shown to support the body’s sleep cycles as well as support occasional stress.
Reishi mushrooms have been recommended by traditional Chinese and Japanese herbalists for insomnia due to their “sleep-promoting factor” [1]. You only need ½ a teaspoon a day to experience the benefits of reishi mushrooms.
The Sacred Mushroom “Reishi”-A Review - P. Dinesh Babu and R.S. Subhasree
Valerian Root
Valerian is a gentle sedative and relaxant herb, used for centuries to promote restful sleep and ease nervous tension. It can be taken during the day to calm tension or irritability or before bed to aid a good night’s sleep. Valerian is used for relief from insomnia and symptomatic relief of mild anxiety.
As Valerian is a natural remedy there are no side effects, which you might find with other sleeping medication. Many of our followers use Kiwiherb Valerian Root religiously as part of their sleep routine.
Magnesium Salts of Magnesium Oil
Magnesium is an important mineral in our body and is used for at least 600 cellular reactions. Magnesium is known for being an important mineral to promote sleep. Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind.
Research has shown that Magnesium deficiencies are associated with fatigue, weakness, twitching and muscle cramps, and a predisposition to anxiety and insomnia [1]
One of the best ways to absorb magnesium is through the skin. Magnesium baths using magnesium bath salts are an effective and relaxing way to get magnesium into the body. Using a Magnesium Oil is also an excellent way to absorb magnesium to help relax the body and relieve pain from muscular or joint issues.
Withania (Ashwagandha)
Withania (Withania somnifera), also known as Ashwagandha, is a popular Ayurvedic herb that is a highly effective ‘adaptogen’. Withania is used widely by herbalists to improve the body’s resistance to stress along with strengthening the immune system. Withania supports adrenal health and calms the nervous system, making it beneficial for alleviating anxiety in people who feel stressed, strung-out, and exhausted. It also helps promote better quality sleep.
Meditation
Meditation has a myriad of health benefits, one of which is helping people to sleep better. Research from Harvard University studied two groups, one who practiced mindfulness meditation for 6 sessions and one who didn’t. At the end of the 6 sessions, the meditating group had less insomnia, fatigue and depression.
Meditation helps to elicit a relaxation response, which brings about less stress, lower blood pressure and helps to clear the mind (which can get overly distracted when one can’t sleep).
One of the common reasons why people can’t sleep is because they have low melatonin (the natural sleep hormone in the body). A study by Rutguers University, demonstrated that meditation significantly boosted melatonin levels, which facilitated deeper more efficient levels of sleep. Interestingly stress inhibits melatonin.
Need some help starting out – try the Headspace mediation app for guided meditations.
I hope these tips help you have a restful night of sleep.
Simone X
In case you missed my Lemon Coconut Loaf…..
