Are you struggling to sleep?Posted on: 31 January 2018 by 50connect editorial
During the cold and dark months, it's important to get enough sleep to keep you energised and motivated. Here are our top tips for a better night's sleep.
According to the Royal Society of Public Health, a third of people are not reaching their ‘shut-eye’ quota of sleep which is resulting in a third of people feeling depressed and more than half of the nation struggling with anxiety.
Looking at ways to promote a more positive outlook and improve mood throughout the day will help promote restful sleep.
During the day, exercise daily to boost mood
Nicola Addison, personal trainer and wellbeing expert advises: “Taking regular exercise during the day even if it’s going for a walk is important as this helps reduce stress levels which we know is a common cause of restlessness. Mind-body exercise such as yoga can help the parasympathetic nervous system, which can help you relax but, avoid vigorous exercise in the evening as this will have an alerting effect.
- Eating a balanced diet, curbing your caffeine intake and if you are still smoking restrict tobacco intake as this is a stimulant also.
- Store your sleep for nighttime. As a general rule if you are well you should save your sleep for the night.
In the evening turn to magnesium
Dr Sarah Brewer, GP, says: “As part of your sleep routine try and introduce having a bath with magnesium bath flakes in three to four time a week. Magnesium is absorbed through the skin and it helps to promote a feeling of calm and relaxation, which may help with sleep quality. Try Healthspan Magnesium Flakes Bath Soak by adding 250g of the flakes to your bath or supplementing your diet with magnesium tablets.
Prepare your sleep environment
- Invest in the right bed ware! Having the right pillows mattress and duvets are all important and getting these right will improve your sleep.
- Let the room breathe – a stuffy room isn’t conducive to sleep
- Reduce all light – wear an eye mask if need be to block out any light
- Check your room temperature – the ideal bedroom temperature is likely to be around 18C.
Before bed top-up on 5-HTP
Rob Hobson, Healthspan’s Head of Nutrition says: “As we age, natural levels of 5- HTP appear to decline so supporting our sleep routine with a product that contains 5-HTP may aid sleep. 5-HTP provides building blocks for making melatonin, your natural sleep hormone.
5-Hydroxytryptophan (commonly known as 5-HTP) is a compound made naturally in the body and is a by-product of the amino acid L-tryptophan. 5-HTP also helps the body to produce serotonin, which is a neurotransmitter that plays a key role in regulating mood and sleep-wake cycles. Healthy levels of serotonin contribute to a positive mood and outlook and may help promote restful sleep.
Try Healthspan’s new Dreamy Hot Chocolate bedtime drink. It’s a healthier alternative to traditional hot chocolate drinks. Expertly formulated with 5-HTP, L-Theanine (also promotes relaxation and sleep) plus it contains vitamins B3, B6 and B12 which all help support the nervous system as well as the immune system.
Clear your head
Write list before you go to bed advices Psychologist Dr Meg Arroll. We all lead busy lives and many people find writing task lists helpful. A list forces us to be specific and selective and to make a practical plan of action so when lying away thinking about problems you remind yourself you have a plan of action which may help.
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