Sleep is a huge topic and with new research suggesting that the average Brit regularly survives on less than six hours of sleep a night and catching up, it’s safe to say that it’s an issue that we have all struggled with at some point or another. In their latest live video, Trinny and Shabir discussed the most common sleep problems and the natural remedies that could help alleviate them.
Why is sleep so important?
When it comes to sleep we often focus on the problems we have falling asleep or staying asleep, rather than why it’s so important. You might assume it is a time when your mind and body shut down, but it’s actually when your body is processing, repairing and strengthening. While you sleep all the information from the day is processed and some of this information is moved from your short term memory into your long term memory and others are deleted. It’s also when your body manufactures hormones, repairs damaged tissues and produces new cells.
During the first three hours of sleep, your body produces human growth hormone from the pituitary gland. This hormone is vital for maintenance of youthful and radiant skin because it is involved in the repair of the damages caused to skin on a daily basis whether from external or internal sources. The middle two hours of sleep is when melatonin levels increase. Melatonin is a hormone that is involved in the circadian rhythm which is the pattern of sleep/wake-up but it also is a powerful antioxidant working to remove any free radicals that arise from the all the reparative processes that are undergoing whilst we are sleeping. During the final two or three hours, levels of cortisol drop, muscles relax giving skin its deepest recovery time.
How can you get back to sleep?
Waking up after three or four hours of sleep is a common problem, especially during menopause. Don’t just lie there trying to force yourself back to sleep, instead try some chamomile tea or caffeine-free green tea as this has l-theanine, which help relax the body and mind. Cherry Night by Viridian is also worth looking into as cherries are rich in melatonin and magnesium, which are particularly good for people who battle with restless sleep. You have to use it on a daily basis to reap the benefits.
Cortisol (stress hormone) levels should also be looked at as it blocks the release of your serotonin, which balances your mood and aids sleep. Sleep Tight by Natures Aid contains Magnolia, which helps to rebalance your cortisol levels, as well as Passionflower and Hops which act as natural sedatives. Eclectic Kids Sleep Support offers a natural remedy for children from the age of 12 months and above.
What about taking melatonin supplements?
Melatonin supplements definitely help you sleep better, however in the UK they need to be prescribed by your doctor. There may be a couple of risks as it is tricky to get the dosage correct and some believe long term use of the synthetic versions could possibly hinder your body’s own production. Instead, you may opt for cherries which provide a natural form of melatonin to hopefully replenish your stores.
Does a lack of sleep cause weight gain?
There is a direct link between not getting enough sleep and gaining weight. Despite common belief, it’s not because you are awake for longer and eating more. The increase in cortisol that wakes you up also stimulates your pancreas to produce more insulin, which is responsible for regulating your sugar levels.
How do you beat the afternoon slump?
A dip in energy at around 3pm in the afternoon can be due to not getting enough sleep or what you ate for lunch. If you had a carb-heavy lunch you might find your energy levels crash after about two and a half hours because your body has burned off the sugar. You might find a power nap (less than 20-minutes) will help you recharge.
How can you ease restless leg syndrome?
Restless leg syndrome is usually associated with an iron deficiency or low magnesium levels – over 60% of us are thought to have deficient levels of magnesium. Start by upping your magnesium levels, either with an oil spray, such as Pure Magnesium Oil Spray by Life-Flo or bathing in the flakes with Magnesium Oil Original Flakes by Better You. If you don’t see any improvement after a couple of weeks, try incorporating an iron supplement.
What are the benefits of liposomal supplements?
Liposomal technology is the future of vitamin supplements. Moisture, light and oxygen can compromise the quality of tablet and capsule supplements and the nutrients can also be compromised by your stomach acid and digestive enzymes as well as the food in your gut, which affects how much is actually absorbed. Liposomal supplements use a technology that protects these nutrients and delivers them into the gut from where they are easily absorbed into the bloodstream. Aurora NutraScience has a full range of liposomal supplements, including vitamin C, D3 and curcumin.
How can you reduce bloating?
First and foremost, make sure you chew your food thoroughly. Taking apple cider vinegar regularly helps to aid your digestive system as it contains acetic acid. Your body also naturally produces digestive enzymes, which help break down the fibres, carbohydrates, fats and sugars from your meal. However, as we age our production slows, so it is worth supplementing them with Enhanced Super Digestive Enzymes.
When should you take your supplements?
If you’re going to take vitamins, you should take them with some form of food because this will signal your brain to produce digestive enzymes to ensure you absorb the maximum amount of these vitamins. Amino acids, on the other hand, are the building blocks for proteins and should always be taken on an empty stomach because they may be neutralised by dairy and other foods.
Watch Shabir and Trinny on cleansing here.