These simple tips from our Registered Nutritionist Jennie, will help you sleep better and be more energetic and productive during the day.
“The shorter your sleep, the shorter your life. Short sleep is a predictor of all cause mortality” - Matthew Walker
Matthew Walker’s international best selling book ‘Why We Sleep’ convinced millions of people who stuck in the Western world’s ‘Rise & Grind’ era of the vital importance of sleep.
Sleeping well directly affects our mental and physical health. When our sleep quality or duration is impaired it can take a serious toll on our energy levels, mood, productivity and even your weight! And in the long-term it can have a pretty profound impact on our health and quality of life.
Most of us understand the importance of sleep and desperately want to get a restful night and wake feeling refreshed and energised but simply can’t!
💤 Why are so many people struggling to get good quality sleep?
There are many aspects of modernity that have halted our ability to get a restful night's rest, including;
- constant exposure to electric and LED light (smart phones, tablets, laptops etc.),
- artificially regularised temperature,
Some small changes can have a big impact on your sleep quality;
⏰ Routine - making an effort to go to bed and wake up at the same time (as well as having meals at similar times throughout each day) has a big impact on our circadian rhythm (our body body clock) and in turn our ability to get quality shut eye 😴
☕️ Caffeine - enjoy your coffee, but before noon! Caffeine has a half life of 7 hours (meaning that the caffeine you consumed at 4pm could still be active in your system at 11pm!), so it’s no wonder that your afternoon coffee kick is affecting your sleep!
💡 Limit light exposure in the late afternoon & evening - artificial light stunts the secretion of melatonin, our sleep hormone. Aim to have 30-60 minutes before bed without blue light from your phone or laptop.
❄️ Temperature - your body tries to cool basal body temperature by 1*C at bedtime. Sleeping in a cooler room will help improve sleep quality.
After you have made an effort with the above, there are some products that can really help in getting that good night sleep:
Magnesium is involved in hundreds of biochemical reactions in the brain and can counter stress response and help relax the nervous system and muscles which studies have shown can help aid sleep. Magnesium is often referred to as ‘nature’s tranquilliser’.
Calmeze is our best selling product, and for good reason! The high quality magnesium and b vitamin blend is incredible for helping you sleep like a baby. It also contains the amino acid l-theanine which helps to calm the nervous system and can be very supportive for those who suffer from anxiety!
CBD is gaining a huge amount of traction of late in its ability to aid sleep. CBD may improve both the quality and quantity of sleep by ensuring the body progresses through the normal stages of sleep and REM sleep without undue interruption, which would help people with circadian rhythm disorders. CBD has also been shown to activate CB1 receptors located in the brain's amygdala. When these receptors are blocked anxiety can increase, making CBD a promising anxiolytic and potentially very helpful for those suffering from anxiety.
Lemon balm is a very calming herb with properties that aid sleep. In one study, lemon balm extract was administered to individuals with mild-to-moderate anxiety for 15 days. This resulted in full remission of anxiety in 70% of the patients, and lemon balm also demonstrated benefits for sleep, with 85% of the patients experiencing a significant improvement in insomnia.
The NaturesPlus Kalm Assure Nighttime contains both magnesium and lemon balm, making it a fantastic product for both insomnia and anxiety.
If you are not sure which products are best suited for your needs, we can support you with a Personalised Supplement Plan!