Tips for a Good Night’s Sleep
- Keep Healthy
Exercise regularly Exercising for at least thirty minutes each day will help you fall asleep at night. Just make sure you don’t do it too close to bedtime or the reverse will be true.
Lose weight Being overweight increases the risk of snoring and sleep apnoea, neither of which result in a good night’s sleep.
Have a health check Many diseases interfere with sleep. For example, thirst through the night may indicate diabetes, burning feet can point to small blood vessel or nerve disease, and frequent visits to the bathroom could signal a prostate, kidney, or heart problem.
Balance menopausal hormones Hormonal changes at menopause can cause hot flushes, joint pain, and palpitations that interfere with sleep. Bring you body back into balance with the help of your local homeopath or natural therapist.
- The Food Factor
Avoid caffeine. Drinking coffee, or even tea, will stop some people falling asleep. Be aware that caffeine is also in some processed foods, drinks, and even medications such as diet pills.
Avoid foods which irritate. Dairy and wheat products are high on the list of foods that cause sleep-disturbing problems such as gastrointestinal upsets, congestion, gas, and apnoea in sensitive people.
Eat a protein snack a few hours before bed. L-tryptophan from protein foods will help your body produce the sleep-promoting neuro-transmitters of melatonin and serotonin. Carbohydrates such as a small piece of wholemeal bread may also help tryptophan cross the blood-brain barrier.
Avoid fluids two hours before bed. This will reduce the likelihood of waking to go to the bathroom. Empty your bladder before going to bed.
Avoid snacks, especially sugars and processed grains, before bed. These foods cause rapid spikes and drops in blood sugar levels that disturb sleep.
Avoid alcohol. The drowsiness produced by alcohol is short-lived and stops you entering the deeper and more restful stages of sleep. As its effect wears off some hours later, you are also more likely to wake and then be unable to go back to sleep.
Sip chamomile tea before going to bed. Chamomile tea has a mild homeopathic effect of relieving anxiety and inducing relaxation – just the thing for a good night’s sleep.