Hi All, Hope all is well with you this month and you are enjoying the quiet calmness over Gran Alacant.
This month I want to talk to you about sleeping! With winter approaching it is important more than ever to try and get our proper 8 hours to avoid the seasonal blues.
Do you struggle to drift off to sleep most nights? Or maybe manage 3 hours of deep sleep then awaken and for the rest of the night toss and turn?
I find nearly as many as 50% of my clients are restless sleepers, which is clearly a very frustrating problem.
Here are a few tips on how to combat this if you also find yourself like this from time to time:-
- Avoid eating any large meals at night, people may think this will relax them more by “feeling satisfied” but in truth it can promote a high insulin release in the body which could lead to low blood sugar during the night resulting in the body releasing adrenaline which is the cause for waking up and feeling restless for the duration of the night, however, this aside, don’t go to bed hungry either, try and eat before 8pm at night and try and have a small meal.
- Avoid caffeine after 5pm (or switch to decaf). Its not just tea and coffee, also chocolate, cola, cocoa and any other products that may contain it.
- Avoid eating cheese at night and (dare I say it) alcohol. This also dehydrates the body and causes a restless night, so ditch that “night cap”.
- Eat more lettuce in your evening meals, it contains the natural sedative lactucarium, which will encourage a deeper sleep.
- If you find you are a worrier (a very common cause of bad sleep) and your brain refuses to settle at night try taking a B-Complex every morning in with your supplements, it helps to support your nerves and keep you calmer, also try a chamomile tea at night and avoid electronics an hour before bedtime. Instead try reading a good book, something you don’t need to think too much about, a relaxing novel.
- Exercising on a regular basis can improve sleep patterns, try to do it in the mornings or mid afternoon at the latest so the endorphins have plenty time to calm down before bed time.
- Meditation is a powerful tool to use, it will help you completely relax your whole body inside and out (I find it is up there with my “crucial me time”), and when you are about to try and sleep, lie flat on your back, hands resting over your solar plexus (in-between ribs, just below the chest) and concentrate on your breath, take deep breaths, if your mind wanders to worry mode, think of a deep colour to block that thought and bring it back to your breath.
- Some essential oils best for aiding sleep and calming the mind would be Lavender, Clary Sage, Marjoram and basil or my favourite is the Serenity blend by doterra. Try a massage with these oils into your monthly routine or get a roller ball blend to have at home and apply at bedtime. Or you can purchase your own oils and add a few drops to a relaxing bath or get yourself a diffuser.
- Try and keep a regular bedtime and wakening routine, even if you are off work the next day, at least until your sleep balances itself out.
- Reflexology or acupuncture have also proven to be very useful treatments for restoring natural sleep patterns.
I hope something here comes in useful for you and you get yourself a good restful sleep every night.
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