It is my highest intention to help you improve your health and keep you healthy, so today’s post is focused on sleep (because I guarantee you there is at least one tip below that will help you improve your sleep – even if you already sleep pretty well!) and the better your sleep is, the better your immune system functions, the better your mental health is and the better your energy levels are throughout the day. Win, win, right?
Sleep – do you get enough of it?
Research has shown that chronic sleep deprivation can negatively affect your immune system and many people report that they catch a cold when they haven’t had enough sleep. I won’t bore you with the scientific details of what happens in your body when you don’t sleep enough…but rather share my 5 top tips to helping you sleep more – because 7 hours or more of sleep is recommended for optimal health!
1. Dim your lights
In the few hours before you plan to go to sleep, start dimming your lights. Your body starts producing melatonin as soon as it starts to get dark outside, preparing your body for sleep. Starting to dim your lights inside will help your body’s natural processes.
2. Turn off all electronics (including your tv, phone and laptop!)
This is a tricky one, but turning off all electronics by about 9pm will further help your body produce melatonin as you are reducing your exposure to blue light which in turn helps your optic nerve rest and get ready for sleep.
3. Include Magnesium in your diet
Consuming magnesium rich foods such as almonds and green leafy vegetables can help you get a good night’s sleep. Magnesium is a muscle relaxant and studies have demonstrated its benefit as a supplement in improving the quality of sleep. If you’d like to find out how to take magnesium, please click here to book in with me for a consultation.
4. Eat a banana or some protein before bed
While bananas are often viewed as an energy boosting food, they contain the amino acid tryptophan, which is the precursor to serotonin and melatonin, your two neurotransmitters which modulate sleep. Most protein based foods also contain tryptophan.
5. Take some herbs or flower essences
Lastly, you could try some specific herbal medicine or flower essences which help your body relax and can help induce sleep. Drinking chamomile tea after dinner is one way to get the benefit of herbs, and taking rescue remedy is a way to incorporate flower essences. If you want something a little bit stronger, I can make you up a mix of herbs that will help, just book in with me for an express consultation by clicking here. If you’re self prescribing herbs for sleep, please be aware that your body can get used to certain herbs and you may need a break from them or use different herbs as your body adjusts.
Wishing you a good night’s sleep, every single night, so that you wake up feeling refreshed & your immune system stays strong,
PS If you tuned in to my webinar (or the recording) I did about 10 days ago, thank you 🙂 I will be announcing some new webinars in the coming weeks. I’m open to suggestions of topics or times that work for you – please hit reply and let me know!
PPS A friendly reminder that I offer express consultations both online & in person – express consults are a 20 minute consultation where we can discuss 1 health issue such as a cold or sore throat or issue with your sleep, I come up with a treatment plan including supplements as well as diet/lifestyle advice. You can book an express consultation by clicking here.