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Top 10 tips for a great sleep

Do you want to sleep better?
Whether it’s sleep onset or maintenance or both, there are many things you can do to improve your sleep.
Sleep is vital for all our bodily functions, including managing our weight, keeping on top of our mood and supporting our immune system. Not only can sleep deprivation affect your work, mood, and relationships, but sleep deprivation also increases your risk of ongoing health problems.
If you want to sleep better, work your way through our top 10 tips. 
  1. Exercise

  2. Sleep schedule
  3. Light
  4. Noise
  5. Temperature
  6. Alcohol
  7. Caffeine
  8. MAGNE-Zzzz-IUM
    Those that know me know that I'm a massive advocate of magnesium. This valuable mineral is valuable for countless actions in the body, including supporting healthy nervous system function so you are less affected by stress; or relaxing sore, tense muscles that may be disturbing your sleep.

    Magnesium is found in a wide range of foods including meats, nuts and seeds, some fruits and green leafy vegetables. In many cases, though, supplementation is warranted. In fact, I have more than 10 magnesium supplements in my clinic which I commonly prescribe to my clients based on their symptoms or athletic requirements.

    Magnesium levels may be low in those suffering from insomnia, so addressing this insufficiency with highly absorbable forms of magnesium can help improve sleep.
  10. Herbs
  11. Hormonec

Our Lullaby tea is just the ticket to snoozeland and here is some general information about the herbs contained in our best-selling lullaby formulation.

Therapeutic Properties and Traditional Use of Ingredients*
Please note that our teas are intended to support your health, not treat any condition. The information below is for information purposes only and is not a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.

Chamomile (Matricaria recutita)

  • Mild sedative. May reduce an anxious state and induce restful sleep.
  • Carminative and spasmolytic. May reduce bloating, digestive spasms, flatulence, and inflammation of the digestive tract.
  • Anti-inflammatory. May reduce inflammation of the digestive tract.

Lemon balm (Melissa officinalis)

  • Mild sedative. May reduce an anxious state and induce restful sleep.
  • Carminative and spasmolytic. May reduce bloating, digestive spasms, flatulence, and inflammation of the digestive tract.

Passionflower (Passiflora incarnata)

  • Anxiolytic. May reduce anxious states and alleviate stress.
  • Mild sedative. May reduce an anxious state and induce restful sleep.

Ashwagandha (also known as Withania) (Withania somnifera)
Ashwagandha is one of the most commonly prescribed herbs in our naturopathic clinic, and for good reason. 

  • Adaptogenic. May support a healthy stress response.
  • Mild sedative. May reduce an anxious state and induce restful sleep.
  • Immune modulating. May support a healthy immune system.
  • Anti-inflammatory.

Lavender (Lavandula angustifolia)

  • Carminative and spasmolytic. May reduce bloating, digestive spasms, flatulence, and inflammation of the digestive tract.
  • Anxiolytic. May reduce an anxious state and alleviate stress.

Skullcap (Scutellaria lateriflora)

  • Nervine tonic. May assist in calming the nervous system. 
  • Mild sedative. May reduce an anxious state and induce restful sleep. 

*References available. 

 

As a herbalist, I often prescribe natural medicines that can help promote a restful, nurturing night’s sleep without leaving you feeling groggy. Here are some ones I love to use in my clinic:
2. LAVENDER
This herb helps improve both the quality and duration of sleep without causing unwanted sedative effects. It is a particularly beneficial herb for those kept awake by worrying thoughts.
3. PASSION FLOWER
What a nice name! Herbal passionflower extracts are rich in antioxidant flavonoids and have been traditionally used in Western herbal medicine for insomnia and nervous conditions.

3. JAMAICA DOGWOOD
Traditionally used in South America and the West Indies for nerve pain, anxiety, and nervous tension. This herb helps you relax while reducing any pain that may be disturbing your sleep.

4. ZIZYPHUS
With a long history of use for insomnia in traditional Chinese medicine; this herb is said to “nourish the heart and calm the spirit”. Zizyphus is widely used when insomnia is due to nervous tension or anxiety.

Let me know if you want to know more about the above and here's to a healthy snooze for you all. Feel free to comment below with any questions.