Sleep tight

Natural remedies for deep, restorative sleep

It’s National Sleep Awareness Week this month, from 9 to 15 March, so what better time to focus on getting the best night’s sleep possible? Sleep is so vitally important for all the body’s functions, from immunity to blood pressure, hormone regulation and cognitive function.

“Getting a good night’s sleep can be achieved naturally through multiple factors including your sleep schedule, environment, what and when you eat and many more,” says Dr Sejni Pattani, a GP and Lifestyle Medicine Physician (www.instagram.com/doctorsejni/). “In fact, what you do from the moment you wake up can help determine how well you will sleep that evening.”

Eat for good sleep
“Certain foods can help promote better sleep,” says Dr Sejni Pattani. “Foods such as kiwis, cherries and nuts all contain melatonin, the hormone that makes you feel sleepy, so are a great choice for evening snacks. Other foods such as meat, fish and dairy products contain tryptophan, an essential amino acid, which helps the body produce melatonin and serotonin, sometimes referred to as the ‘feel good chemical’ to help regulate mood. To improve sleep quality, avoid a heavy meal and caffeine late in the day. Instead, it can be beneficial to opt for herbal beverages such as chamomile tea which promote a sense of calm and relaxation. Steer clear of alcohol before bedtime, as although it may appear to make you fall asleep faster, it disrupts your sleep cycles, particularly the deeper stages of sleep. This can cause your sleep to be fragmented leaving you feeling tired the next morning.”

Supplement with magnesium “Magnesium is key for mood regulation,” says Corin Sadler, senior nutritionist at Viridian Nutrition (viridian-nutrition.com). “Low levels are linked to increased risk of anxiety and depression which often negatively impact sleep. Magnesium has a calming effect on the nervous system, helping enhance GABA production, the neurotransmitter which makes us feel relaxed. Magnesium also improves stress resilience. Research shows magnesium may improve our sleep-wake cycle, or circadian rhythm by reducing the time it takes to fall asleep and improving sleep quality via increasing melatonin, the hormone the body produces at dusk to make us feel sleepy. A great way to ensure magnesium levels are topped up throughout the day is to eat magnesium-rich food with each meal (leafy greens, nuts/seeds, wholegrains) and add magnesium drops to your drinks bottle.”

Avoid artificial light at night
“It’s recommended to avoid artificial light from 8pm,” says Julie Silver, the Vitality Fairy (www.juliesilver.co.uk). “This is because your body will think it’s daytime and not produce melatonin, which is a hormone that regulates the sleep-wake cycle. It rises around 8pm. If you’re going to go on a computer, a mobile phone or watch TV it is beneficial to wear blue light-blocking glasses. Many people have found that their sleep rapidly improves if they wear blue light-blocking glasses for two to three hours before bed.”

Get some early daylight
“To optimise sleep, try and expose your body to sunlight within an hour of waking as this helps regulate your circadian rhythm” says Dr Sejni Pattani. “Incorporate movement into your day, try to wind down before bed and remember your sleep can be improved significantly by making small consistent lifestyle changes.”

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