Sleep well

Natural ways to get a better night’s rest

Sleep is a wonderful, restorative practice that helps our body to heal and recharge, but sometimes it can be quite elusive. Try these expert tips and suggestions to get a better night’s rest the natural way.

Go to bed at a set time
“Sleep debt is mounting at an alarming rate, as more of us struggle to get sufficient sleep into our daily schedule,” says Alison Cullen, sleep consultant and nutritionist with A.Vogel (avogel.co.uk). “Maybe you find yourself unable to turn off Netflix and get to bed; maybe it’s the actual sleep process that’s the problem. Maybe you can’t get to sleep, despite your exhaustion, or maybe you wake at 2am and watch the clock until the bleary-eyed dawn. Like small children, our bodies need a routine to function well. If you can head for bed at roughly the same time most nights, you’ll find that sleep comes easier. Hooking into your circadian rhythm, the body’s chemical processes fall into line to produce productive slumber.”

Take time to de-stress
“Stress can significantly impact sleep patterns and is linked to back pain,” says Michael Fatica, a consultant osteopath with the Back in Shape programme (www.backinshapeprogram.com).

“So, establishing a relaxing bedtime routine will help your mind and body wind down. This could include reading a book, listening to calming music, or practising meditation or deep breathing exercises.”

Have a small snack before bedtime
“The times at which we eat can help set our internal clock,” says Lisa Varadi in her book Sleep. “Eating smaller meals throughout the day and avoiding heavy or spicy foods before bed can help to make sleep arrive at a proper time. Hunger hormones have a strong influence on the timing of the circadian rhythm. Trying to sleep with an empty stomach can delay sleep onset. Consuming a small nutritious snack before bedtime can offset the wakefulness-promoting effect of hunger.”

Sleep on your side with a neutral spine
“Use pillows between your knees, if needed, for extra support for the body, legs and spine,” says Michael Fatica. “This is the best possible position to sleep in, provided the spine is optimally aligned. For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows.” Michael adds: “It’s also impossible to say whether a hard mattress is better than soft. Ultimately, it’s what best allows you to sleep with your spine in a neutral position – everybody is different.”

Try some herbal soothers
“Caffeine, sugar and alcohol are enemies of good sleep,” says Alison Cullen. “Explore the world of herbal soothers such as lemon balm and holy basil, and nibble on cashews and dates, which contain helpful L-tryptophan, rather than sweeties and crisps that don’t. To get yourself back into a sleep-positive rhythm, harness the power of sleep remedies such as hops, valerian, lemon balm and lactuca, and top up your nerve-soothing magnesium.”

Switch that phone off
“It’s all too easy to scroll through your phone from bed, and before you know it, an hour has gone,” says Tim Button, a chiropractor and president of the British Chiropractic Association (chiropractic-uk.co.uk). “Try and protect the hour before you go to bed as your personal wind down time. Avoid blue light tech – most phones have a night-time mode, which changes the screen light and stops notifications coming through. Again, the main thing is about consistency and sticking to similar timings each night, so you train your brain for your new routine.”

Practise some stretching
“Stretching is great in the morning, but my top tip is to have a quick stretch at night too,” says Tim Button. “During the week in particular we’re often sitting down at a desk all day, so working through some postures before you get into bed will help work out any stiffness or tension. If you keep it up each evening it will also start to train your brain that it’s relax time, helping you drift off to a great night’s sleep.”

Exercise during the day – not at night!
“The timing of physical activity can help to set the circadian rhythm,” says Lisa Varadi in her book Sleep. “Exercising at night can increase your body temperature and the secretion of the alertness-enhancing hormone adrenalin, both of which can make falling asleep very challenging. Exercising during the day, on the other hand, can improve your ability to fall asleep and stay asleep at night. Exercise has also been found to reduce the likelihood of developing certain sleep disorders, including insomnia, restless legs syndrome (RLS) and sleep apnoea.”

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