Struggling to get to sleep - and stay asleep?
Getting enough quality sleep is crucial for your health and wellbeing
Is sleep a problem area for you?
Some lucky people fall asleep within seconds of their head hitting the pillow (my husband). Others (me) need to put a bit more effort into establishing healthy sleep hygiene practices in order to get a good night’s sleep.
Getting enough sleep is critical for our physical and mental health. It is the time when our body relaxes, recharges and repairs. It is also when the brain clears waste from the central nervous system, removing toxins that build up through the day and improving learning and memory.
Lack of sleep (or poor quality sleep) contributes to reduced immunity, mood changes, irritability, anxiety and depression, memory issues, cognitive decline, reduced physical performance, increased hunger, hormonal imbalance, increased blood pressure and blood sugar dysregulation.
There are a range of reasons why people have difficulty falling asleep, including anxiety, emotional arousal, pain or discomfort, environmental change, reduced thyroid function, alcohol, caffeine and other stimulants (e.g. sugar, artificial sweeteners).
For sleep-onset insomnia, the following strategies can help:
have a light snack or warm drink (e.g. night time herbal tea) before bed
try progressive muscle relaxation, yoga nidra or meditation
eat an evening meal containing tryptophan-rich foods to promote sleep (tryptophan is a serotonin precursor), e.g. oats, bananas, milk, tuna, chicken, turkey, nuts, seeds, cheese and eggs
take a magnesium supplement 45 minutes before bed (magnesium citrate or amino acid chelate are the best option)
other nutrients that can help with insomnia include B vitamins (especially B3 and B6), zinc, essential fatty acids and L-theanine
What to do if you struggle to get to sleep
It can be equally frustrating if you are one of those people who manages to fall asleep fairly easily but then wake at 3-4am and can't get back to sleep. Night-waking and disturbed sleep are commonly associated with factors like depression, sleep apnoea, pain or discomfort, alcohol, restless leg syndrome, poor liver function or overnight hypoglycaemia (a drop in blood sugar while sleeping).
Treatment strategies to help you stay asleep include:
reducing or avoiding alcohol (alcohol can interfere with cortisol levels and blood sugar as well as exacerbating sleep apnoea)
stabilising blood sugar levels by not skipping dinner, consuming a meal containing protein, avoiding alcohol before bed and not exercising late at night.
support the liver by avoiding toxic chemicals and eating foods such as bitter greens (e.g. rocket), cruciferous vegetables (e.g. broccoli, cauliflower, cabbage, kale, Brussels sprouts), garlic and fish.
having your iron levels checked, particularly if you have restless legs syndrome. (there is an association between iron deficiency, restless legs and poor sleep quality)
What to do if you struggle to stay asleep
If you are looking to improve your sleep hygiene in general, try these simple tips:
stick to a regular wake time each day
go to bed early enough to get 7-8 hours quality, solid sleep
exercise at moderate intensity in the morning or early evening (not close to bedtime)
avoid napping (or limit to a 10-15 minute powernap)
avoid heavy meals close to bedtime
limit fatty foods and citrus before bed (these foods may cause reflux and trigger indigestion)
make sure you have adequate exposure to natural light during the day
have a warm bath with Epsom salts
avoid blue-light emitting devices at night
Improve your sleep with these simple sleep hygiene tips
Sleep is super important for all aspects of our health. If this is an area you are struggling with, get in touch to book a consultation or free discovery call 🙂
References
Amen DG, 2015, Change Your Brain, Change Your Life, Harmony Books, New York.
Hechtman L, 2019, Clinical Naturopathic Medicine (2nd ed), Elsevier, Australia.
Pizzorno JE, Murray MT & Joiner-Bey H, 2016, The Clinician’s Handbook of Natural Medicine (3rd ed), Elsevier, USA.
Peever J & Murray BJ, 2015, ‘What happens in the brain during sleep?’, Scientific American Mind, USA, viewed 19 September 2023, https://www.scientificamerican.com/article/what-happens-in-the-brain-during-sleep1/#:~:text=The%20function%20of%20sleep%20has,and%20support%20learning%20and%20memory.