How To Ease Your Sleep Problem

Sleep Problems

It’s rare for a week to go by without sleep, or our lack of, hitting the headlines. In 2019 so far, fresh research has already revealed that getting the right amount of sleep can reduce the intensity that we feel pain the following day and reduce your risk of developing heart disease. But, studies have also suggested that not getting enough could leave you more open to infections and more likely to develop Alzheimer’s disease.

Experts recommend anywhere between six to eight hours of sleep a night. We don’t need to tell you that most of us aren’t hitting these figures on a regular basis. Stress levels and excessive screen time are usually pinpointed as the main sleep-stealing culprits, but with few of us having the luxury of radically changing our lifestyles right now, how can we improve our sleeping habits?

With national Sleep day taking place on Friday 15th March, here are the natural remedies to help promote a healthy sleeping pattern…

Calm a whirling mind

It’s well-documented that when we’re stressed out we tend to struggle to switch off and fall asleep easily. Neubria’s Drift for Rest contains the Bliss Botanical Complex, a blend of natural herbs to help you relax mentally and physically. While the instructions recommend you take two capsules an hour before you go to bed, we recommend you try to take them at the same time every night to ease your body into a regular sleeping pattern.

Incorporating magnesium-rich formulas, such as bathing in Better You’s Magnesium Oil Original Flakes or spritzing the brand’s Magnesium Oil Original Spray onto the soles of your feet in the evening will also help your body relax.

Prevent the 3am wake-up call

For some, it’s not the getting to sleep that’s tricky, but the staying asleep. If you can drift off easily enough but wake up at 3am religiously, you might find taking Sleep Tight by World Organic helps to keep you asleep for longer. While tart cherries boost your body’s levels of melatonin (the sleep hormone) and hops promote a sedative state, this supplement also contains natural relaxers including magnesium and theanine. Those who regularly travel long-haul and battle with jet lag might also find this helpful when you’re trying to get back into a normal sleeping pattern.

Why do you wake at 3am? “Whilst the body is in sleep mode, there are many regenerative processes occurring. Waking up at 3am is associated with the stressors during the day using up glycogen which leaves insufficient glycogen for the liver to convert into sugar for these regenerative processes,” explains Shabir. “In the absence of sugar for energy for these regenerative processes, the body produces adrenaline to compensate but unfortunately this keeps us awake.”

Keep De Mamiel’s Anchor by the side of your bed too, as the blend of natural oils and magnesium help to ease you back to sleep. A pea-size amount massaged into your pulse points and three deep breaths should suffice.

New parents SOS

If you’ve got a newborn baby you’ll already be aware of the sleep deprivation that comes with having kids. What you might not know is that research predicts that this broken sleeping pattern could last for six year. Researchers at the University of Warwick found that sleep duration and satisfaction is decreased up to six years after giving birth for both parents.

So, how can you make the most of those precious hours of shut-eye and improve your sleep quality? One word: Benenox. The supplement is uniquely designed to help support sleep by ensuring a constant supply of glycogen to the brain overnight, so you wake up feeling refreshed rather than tired and groggy. All you need to do is take 15ml before you go to bed.

Broken Sleep From Night Sweats

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Is a common problem going up to menopause. According to a 45-year-old reader, who had been suffering from menopausal symptoms, taking Sage Complex has helped her greatly. ‘I knew it was working because I felt so much better. I stopped taking it and my symptoms came back. This time I will carry on.’ Sage Complex contains a number of phyto(plant)- oestrogenic herbs, all of which have been linked to balancing hormones and so helping to relieve hot flushes, night sweats and vaginal dryness. £24.50 for 90 capsules.

TAKE THE FUSS OUT OF FUSSY EATING

Fussy eating not only causes stress at mealtimes but almost half of parents worry that it will impact on their child’s wellbeing, according to a recent survey for Abbott Nutrition, manufacturer of PaediaSure Shake, a special supplement for children who may not be getting the optimum nutrition from their food. Working with a specialist psychologist and nutritionist, Abbott has developed a branded website, fussyeaters.co.uk, offering guidance.

However, the second ingredient by amount after hydrolysed corn starch in PaediaSure Shake (£9.99, boots.com) is sugar, which may not suit every child.
Leading nutritionist Dr Marilyn Glenville (marilynglenville.com) recommends Floradix-Kindervital, a liquid multivitamin, which comes in a fruity formula without added sugar (£9.25, hollandandbarrett.com): ‘It tastes good enough to take on a spoon or you could add it to a shake.’ Read More…

How do I break the cycle of insomnia?

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Q: Like many of my 40-something friends, I have difficulty sleeping. I don’t want to take drugs.

A: Many of us suffer with insomnia, either long term or for short ‘acute’ periods. The key hormone involved in sleep is melatonin, which is – like all hormones – often affected by other life factors. Melatonin is stimulated by darkness and inhibited by light. It is also affected by stress, illness and hormonal flurries such as menopause. So it’s a volatile little beast, but there is a raft of non-drug solutions to help. Read More…

Does He Have Sleep Apnoea?

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My husband has always snored a lot, but recently he seems to stop breathing a few times every night. He’s always quite tired too – as am I! Could this be sleep apnoea?

At least half of all middle-aged men snore (women snore too but commonly start later, after menopause). The snorting, rattling sounds happen because soft tissue at the back of the mouth, nose or throat, which is slacker when we sleep, vibrates as the sleeper breathes. This is caused by a partial blockage that may be anywhere from the tip of the nose to the vocal cords.

There are three grades of severity for snoring. In grade one, a person snores infrequently and not very loudly; breathing is not affected. In grade two, the person snores more than three nights a week, and may have mild breathing difficulties. In grade three, a person snores every night so loudly it can be similar to the roar of a motorbike, according to sleep expert Marianne Davey of the British Snoring & Sleep Apnoea Association (britishsnoring.co.uk). The snoring is often interrupted by pauses, gasps and choking. Read More…

Sweet Dreams Are Made Of … Cherries

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A middle-aged friend who’s suffered long-term insomnia reports good results from a natural remedy based on Montmorency cherries. CherryActive capsules contain natural melatonin, the sleep hormone. Adding CherryActive to her existing strategies (not drinking caffeinated drinks after midday, a light supper without alcohol) has given her the best nights’ sleep she’s had for five years. Plus she’s much less anxious. CherryActive capsules, which are supported by experts including Dr Jason Ellis of the Northumbria Centre for Sleep Research, cost £12.95 for 30 (dose one to two before bed) Read More…