Sleep tips you may not already know
Things to consider if you are sleep deprived and have tried everything!
Most of us know that we can improve our sleep by staying off screens before bed, minimising caffeine and alcohol in the evenings and establishing a regular sleep routine but I thought I’d share a few lesser known factors that can contribute to sleep issues.
Magnesium deficiency
Low magnesium levels can interfere with the body's ability to regulate the neurotransmitters and hormones involved in sleep, resulting in insomnia, frequent waking during the night, and overall poor sleep quality.
What to do:
increase your intake of magnesium-rich foods (wholegrains, leafy green vegetables, brown rice, legumes, oats, nuts, seeds and avocado)
supplement with magnesium citrate, bisglycinate or amino acid chelate (not oxide!)
have an Epsom salt bath before bed (soak for at least 20 minutes).
Poor liver function
Our liver works hard to detoxify toxins and hormones during the night. If your liver is sluggish and not functioning optimally this can impact sleep quality and cause night waking, particularly between the hours of 1 and 3am.
What to do:
reduce the strain on your liver by avoiding fatty processed foods and limiting alcohol (especially at night)
support healthy liver function by eating cruciferous vegetables (broccoli, cauliflower, cabbage, rocket, Brussels sprouts, kale), berries, garlic and oily fish.
Blood sugar imbalance and excess cortisol
Blood sugar imbalance can trigger the release of stress hormones like cortisol and adrenaline, which can cause difficulties in falling asleep, frequent night waking and poor sleep quality.
What to do:
avoid refined sugar
eat an evening meal containing the following:
- quality protein, e.g. lean meat, poultry, fish, seafood, eggs, non-GMO soy or legumes (beans, peas or lentils)
- good fats, e.g. avocado, oily fish, olive oil, nuts and seeds
- low GI carbohydrates, e.g. brown rice, wholegrain breads and pasta, sweet potato, oats, chickpeas, lentils, avocado, fruits and vegetables.
Set aside 10-15 minutes for meditation or mindfulness
Have a cup of calming herbal tea. Pukka ‘Night Time’ is my favourite!
Sweet dreams!