Trouble getting a good nights sleep affects most people at some stage in their life. Whether it be getting of to sleep, waking throughout the night, or just poor quality sleep, we can offer you a range of nutrients and herbs to aid relaxation.
• Magnesium is often referred to as ‘nature’s tranquiliser’ and is a muscle and nervous system relaxant.
• 5HTP is an amino acid taken from the plant griffonia simplicifolia. 5HTP provides the body with the neurotransmitter serotonin which is then converted to melatonin in the body. Melatonin is responsible for regulating our sleep-wake cycles (circadian rhythms) and can be deficient in those who find they wake a lot throughout the night and have trouble falling asleep again.
• Cherry juice is another source of melatonin, and is a rich source of anti-oxidants.
• Try herbs such as Valerian, Oats, Passionflower and Chamomile for their calming and sedative properties. These can be taken in either concentrated tincture form, capsules, or drunk as teas.
• L-Theanine is an amino acid which is found in green tea. L-Theanine works to calm and relax the nervous system.
• Take a hot bath with some Epsom salts and Lavender essential oil or try dabbing some on your pulse points before bedtime.
Other tips and ideas:
• Avoid stimulants such as sugar and caffeine in the evening.
• Avoid exercise for at least three hours before going to bed, as strenuous exercise causes cortisol levels to surge in the body, interfering with sleep.
• Establish routine, going to bed and waking at the same time each day.
• Avoid television and computer screens at least one hour before sleeping, as the light is stimulating and can interfere with melatonin production.
• Make sure your bedroom is the right temperature
• Eat a light snack before bedtime in order to keep blood sugar levels stable. Try foods which are rich in Tryptophan such as turkey, cottage cheese, or bananas.
• Try a relaxing Aromatherapy Massage at the Health Zone Clinic for a great nights sleep.