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How to Get A Good Night’s Sleep.
We all want a good night’s sleep, and most of us have experienced insomnia, which can then lead to anxiety the following night.
Knowing how to get a good night’s sleep is essential for our brains and overall physical and mental health. When we’re asleep, our brains cleanse themselves of metabolic by-products and consolidate memories. It’s a crucial restorative process that improves cognitive function. A consistent lack of it can negatively impact memory, attention and overall well-being.
Insomnia?
Insomnia includes not being able to fall asleep, the inability to stay asleep, plus repeatedly waking too early.
What causes insomnia
Understanding the causes of insomnia helps us know how to get a better night’s rest.
About 15% of the UK population is affected by insomnia at any one time, and this may be caused by;
- An uncomfortable bed
- Anxiety
- Excitement
- Eating too late
- Alcohol
- Illness
- Medication
- Pain
- Depression
- Nutritional deficiency
- Loneliness
- Grief
- Bed companions.
What can you do to prevent Insomnia?
Supplements that might help.
There are several sleep supplements known to help promote good sleep.
- Valerian is one of the most researched herbal remedies. It is a herb with effective sleep-inducing properties as it promotes relaxation and reduces stress.
- Calcium, Magnesium and Vitamin B6 supplements may help
- 5-HTP ( 5-Hydroxytrytophan is a derivative of an amino acid which raises the sleep-inducing chemical serotonin.
Herbals Teas
Herbal teas are known to help promote sleep. Sipping a hot tea relaxes you. I have a mint tea every night before bed. It aids digestion and signals to my brain that it’s bedtime. Popular choices include:
- St John’s Wort
- Californian Poppy
- Hops
- Lemon Balm
- Lime flowers
- Vervain
- Lavender
Other Ways to Beat Insomnia
- Stick to a regular sleep schedule even at weekends
- Don’t spend time on a smartphone before trying to sleep
- Don’t watch TV in bed
- Exercise during the day but not in the evening
- Avoid alcohol, caffeine and tobacco
- Have a hot bath and add lavender oil
- Have a hot milky drink
- Try a herb pillow.
- Try a spray such as ‘This really works‘
Seek medical advice if your insomnia lasts for more than a month without an apparent cause, especially if you are unable to function normally.
Did you know?
One of the reasons people fall asleep after Christmas Lunch is that turkey contains high levels of the sleep-inducing amino acid tryptophan, a natural sleep inducer.
