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I am having trouble sleeping, any ideas to help change this habit?
Insomnia or sleep problems can be a frustrating complaint that may be short lived or a constant burden that restricts daily activities. It can be extremely debilitating and if a pattern of insomnia persists it is advisable to speak to a health care professional.
Diet tips for sleep problems
- Reduce any stimulants from your diet particularly caffeine (tea or coffee and chocolate). Remember that energy drinks are also full of caffeine too
- Reduce sugar intake
- Try to avoid drinking any stimulants after 4pm as these may keep the nervous system fired up
- Warm milk, like grandma used to suggest, as this helps increase tryptophan supply, which is a powerful sleep molecule
- Eating late at night is not advised as the digestive process is still firing when you are trying to sleep and the body can not completely succumb to a restful slumber
- Deep breathing and meditation or simply counting sheep may help to prepare the body for sleep
Lifestyle factors for sleep problems
- A foot-bath or a foot massage from a friend or partner using the calming essential oil Lavender
- Try to reduce stress, tension and worry as these things make us toss and turn in our sleep
- Avoid watching television before sleeping as this may make the mind overstimulated
- A few yoga spinal twists before bedtime helps to calm the mind
- A relaxing warm bath to slow the body and mind down, also add 1/2 cup of Epsom Salts to the water. Epsom salts are high in magnesium to relax the muscles. Light some candles, put some soothing essential oils in the bath such as Lavender, Rose, Sandalwood, Neroli and bliss out to some relaxing music.
- Exercise, exercise, exercise to use up pent up energy and is a great stress reliever too
- Deep breathing and meditation or simply counting sheep may help to prepare the body for sleep
- And remember that if you are having trouble with insomnia the worst thing for it is stress (as the mind wont slow down) and fear that you will not be able to sleep
Natural remedies for sleep problems
- Brauer Sleep and Insomnia Spray may improve your quality of sleep and break bad sleep habits by settling the nervous system
- Sedative herbs such as Valerian, Oats, Hops, Passsionflower, Kava. Or herbs to support your nervous system and give it more integrity such as Withania, St Johns Wort, Chamomile, Siberian Ginseng, Daimiana or B Vitmains
- Magnesium is also an important nutrient for sleep for hormonal synthesis of melatonin
- Melatonin is a hormone needed by the pineal gland to produce sleep hormones and program the pattern of sleep. People who are shift workers or suffering from jet lag use Melatonin to readjust their circadian rhythms.