Why is sleep so essential?
Sleep is an opportunity for your body to repair itself, both physically (e.g., repairing muscles) and psychologically (working through anxiety). When factors such as anxiety (physiological hyper-arousal), depression (emotional distress and worry), or poor sleep habits interfere with sleep patterns, the natural ability of the body to repair itself becomes disrupted. If sleep is disrupted for an extended period of time it can lead to:
· Increased emotional distress and irritability
· Increased clumsiness and poor coordination
· Decreased work performance and memory lapses
· Difficulty concentrating
Diet and lifestyle tips to improve sleep
· Keep Blood Sugar Levels Balanced: Cortisol is also used to regulate blood sugar and the stress response, which are the body’s most primary functions. To prevent cortisol and the circadian rhythm being disrupted, try to: Eat 3 balanced meals (inc. breakfast) and healthy snacks in between (if necessary) that are low in sugar, high in protein, vegetables and fibre.
· Protein contains the sleep-promoting amino acid (AA) Tryptophan that is converted to produce the more system-calming neurotransmitter serotonin. Sources: include eggs, lean meats, low fat cheeses, milk, white fish, soya and pulses.
· Carbohydrates make tryptophan more available to the brain. Always choose healthy complex carbohydrates, but not eaten too near bedtime. See ‘ingestion’ for snack ideas.
· B Vitamins are used for the synthesis and release of neurotransmitters and hormones involved with sleep and the circadian rhythm.Sources: wholegrains, leafy greens, mushroom, avocadoes, tuna, bananas, lentils and lean meats such as chicken and turkey.
· Calcium a natural relaxant has a calming effect on the body's nervous system. Sources: nuts, green leafy vegetables, salmon, sardines & dairy foods.
· Zinc deficiency is linked to insomnia. Sources: almonds, oysters, eggs, mushrooms, sunflower & pumpkin seeds & leafy greens.
· Iron deficiency can cause symptoms similar to restless leg syndrome. Sources: meats, soya, egg yolks, dark green vegetables, apricots & chickpeas (veg sources + vitamin C).
· Magnesium calms nerves, relaxes muscles and relieves stress and anxiety. Sources: soya, nuts, leafy greens, avocados, bananas, apples & wholegrains.
Ingestion:
· Caffeine (a stimulant) should be discontinued 6-8 hours before bedtime.
· Nicotine (a stimulant) should be avoided near bedtime, or if you wake at night. Do not smoke if you cannot sleep or drink tea (except a calming herbal tea).
· Alcohol (a depressant) may initially promote sleep onset but will cause awakenings.
· Beware of certain medications that contain caffeine.
· A light snack (such as half a banana and a brazil nut) may be sleep inducing but a heavy meal too close to (< 3hrs) bedtime might interfere with sleep.
· Milk (tryptophan) taken warm before bed with a little honey may help induce sleep.
Timing:
· Establish a pattern to your sleep by going to bed at the same time each evening and getting out of bed at the same time every day, even on weekends regardless of how much you slept.
· Avoid taking naps but if you do nap, make it no more than about 25 minutes. If you have problems falling asleep at night then you should not take naps.
Sleep Behaviour:
· Establish a pre-sleep ritual to give your body cues that it is time to slow down (e.g., taking a bath or reading a 5-10 minutes before bed – a book that isn’t stimulating).
· Use your bed only for sleep or for sex (not as a desk, eating, or watching TV).
· If you are unable to sleep after more than 15 minutes then get out of bed. Engage in a quiet un-stimulating (boring) activity and return to bed when sleepy.
· Restrict the amount of time you spend in bed to your usual amount of sleep (e.g., 7 hours) even if you did not sleep as well as you would have liked. Do not try to sleep-in, in the morning feeling frustrated - it will not help.
Bedroom Environment Tips:
· Sleeping is associated with a decline in core body temperature from a state of relative warmth. You can raise this by taking a warm bath 20 minutes before bed and as your temperature cools it will signal your body that it is time to sleep.
· Fluctuations in room temperature disrupt the dream state so maintain a steady temperature throughout the night. A cool room is more conducive to sleep.
· Eliminate illuminated wall clocks or other sources of light.
· Spray Lavender aromatic water around bedroom.
· Ensure bedroom is dark to induce melatonin production.
· Write down thoughts before bed.
· Bath with Epson salts before sleep.
· Meditate on the breath - induce stillness of mind.
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