10) Increase your intake of tryptophan-rich foods. Tryptophan is a naturally occurring amino acid that is the chemical building block of a neurotransmitter called melatonin. This chemical sets sleep patterns, and can help us to get a deeper, longer sleep.
Sources of tryptophan include, Turkey, Tuna, Bananas.
A rich source of melatonin are cherries.
5) At least an hour before bed, write yourself a 'to do' list for the next day so that you do not end up mulling over what needs to be done as you are trying to fall asleep.
Tips for a good night's sleep.
4) Put your phone to bed two hours before you do. The blue light emitted from most phones stimulates our brains and disrupts our quality of sleep. Instead of spending time staring into your phone, falling into that rabbit hole of mindless internet browsing, ignoring your partner and generally wiring your brain for a bad night's sleep, spend it talking to your partner.
2) Avoid alcohol. Not only does it affect blood sugar levels, causing adrenaline and cortisol to be released, but it also blocks the transport of tryptophan into the brain. Tryptophan is important because it is converted to serotonin, the calming and relaxing neurotransmitter.
(Source: Fat around the Middle - Dr Marilyn Glenville, Clean and Lean for life - James Duigan and The Medicinal Chef - Dale Pinnock.)
8) Magnesium, which is known as 'Nature's tranquilliser', is good for helping with sleep problems. If you suffer from restless legs or cramps, ensure you are taking both magnesium and vitamin E supplements.
A good source of dietary magnesium are green leafy vegetables.
7) Keep to a sleep routine, if possible setting your alarm to wake you up at the same time each day, regardless of what time you finally fall asleep. It is also a good idea to try to be in bed by 10 o'clock. It is not easy, but it does help your natural biorhythm and aids in the reduction of cortisol.
Visualisation.
Imagine yourself on a beautiful beach with the warm sun on your skin, soft sand under your feet, blue sky, clear water and the fragrant scent of beautiful flowers. You could also have soothing music playing whilst you let yourself go and imagine yourself in this tropical paradise. This technique is useful if you have an active mind that simply won't switch off, even when you are physically tired.
Progressive muscle relaxation.
Find a quiet space, shut the door, unplug the phone and take a few deep breaths:
Lying on your back, tense each part of your body as you breathe in. Then hold your breath for five seconds, keeping your muscles tense. Relax and breathe out again slowly over a count of about 10 seconds.
- Curl your toes up and press down with your feet. Relax
- Press your heels down, pulling your toes. Relax.
- Tense your calf muscles. Relax.
- Straighten your legs and tense your thigh muscles. Relax.
- Tighten your buttocks. Relax.
- Tighten your stomach muscles. Relax.
- Bend your elbows up and flex your biceps. Relax.
- Hunch your shoulders and tense your neck muscles. Relax.
- Clench your teeth, frown and screw up your eyes as tight as you can. Relax.
- Tense all your muscles at the same time. After 10 seconds, relax.
Now close your eyes. Concentrate your mind for thirty seconds on an imaginary diamond glinting on a black velvet background, whilst continuing to breathe slowly and deeply.
Now focus on another peaceful object of your choice for thirty seconds.
Open your eyes.
3) If you regularly wake in the middle of the night - especially if you wake abruptly with palpitations - have a small snack of complex carbohydrates, such as an oatcake or half a slice of rye bread, about an hour before bed. This will prevent your blood sugar from dropping during the night, and prevent adrenaline from being released into the bloodstream to try to correct the imbalance.
1) Avoid food and drinks containing caffeine (tea, coffee, coke and chocolate) after midday. Even decaffeinated coffee can be a problem because it contains other stimulants that can keep you awake.
9) Practice relaxation techniques. This can be a simple as listening to soothing music, indulging in a hot bath with aromatherapy oils, taking a peaceful walk or practising yoga or meditation. Meditation has been shown to be effective for both reducing stress and lowering blood pressure. You could also try learning a visualisation technique or learning to breathe properly - both of which you learn in class!
6) Try to exercise early in the day. Exercise can be enormously stimulating, and some people find it difficult to sleep following a late night workout.