Sweet Dreams with Dr Parrot
Is poor sleep affecting your health? Here are some ideas to help you get the most out of your sleep:
Bed-time routine: You know this one already. Try to go to bed at the same time each day, and if possible make bed-time before midnight. Stay off the screens (phones, computers, i-Pads) for at least 2 hours before bed, as the blue light interferes with your body clock. No sneaky peeking just before you drop off! Don’t eat or exercise in the 2 hours before bed, instead try to do a winding down activity like having a warm bath.
Keep your bedroom cool and dark (easier said than done in the summer)
Deal with your stress: For centuries, people said their prayers before bed. If that isn’t for you, try a 5 minute mind detox instead, where you take a moment to acknowledge the good things and the bad things that happened in the day, and ask for help to deal with tomorrow. Find more tips for dealing with stress here.
Have a pencil and paper by your bed: Do you find that you can’t stop thinking of things you need to remember to do tomorrow? Keep a pencil and paper by your bed to write yourself a note.
Yoga breathing: Try this exercise to help you to clear your mind and doze off. It works on my kids! For more relaxation tips, try joining a yoga class, or download an App like Headspace, which encourages you to fit 10 minutes of mindfulness into your day.
Count sheep: If you don’t fancy the yoga breathing, try thinking about something really boring and repetitive like counting sheep.
White noise: White noise (the sound of an out of tune radio) is a great way to lull yourself to sleep. It will also help you to stay asleep if you are a light sleeper. If you don’t have a handy out of tune radio, try downloading an app onto your mobile (but keep the mobile face down in your room).
Ioniser: Some people find that the clarity of air that you get from an ioniser helps them to get to sleep. Plus, ionisers often create a white noise sound. If you’re not sure about leaving an ioniser switched on all night, try getting a time switch so that it turns off after you have fallen asleep.
Get up: You’ve tried everything and you still can’t get to sleep. Sometimes just getting out of bed for a few minutes, maybe popping to the loo, actually helps you to finally nod off.
Restless legs: Check out our tips here if your restless legs keep you awake at night. My favourite is the bar of soap technique.
Snoring: Check out our tips here if your snoring keeps you awake at night.
Sleep alone: Maybe it is your partner’s restless legs or snoring that is keeping you awake at night. There is no shame in sleeping alone if you have the luxury of being able to do so.
Change your diet: One reason for feeling tired all the time can be that you are low on iron, or anaemic. Bread (especially sourdough bread) and breakfast cereals are often fortified with iron, but it can be hard to absorb. Try drinking a glass of orange juice or having a probiotic yoghurt with your morning breakfast, as vitamin C and probiotics help your body to absorb iron. Avoid drinking coffee for at least half an hour after you eat foods containing iron, as it contains chemicals that make the iron harder for your body to absorb. Other foods containing high levels of iron are red meat, raw cabbage and cooked spinach.
Other good choices to eat if you are struggling to fall asleep are eggs, cheese, sunflower seeds chicken and soya beans. These are all high in tryptophan, which helps your body produce melatonin that regulates the body clock. Magnesium has also been linked to better sleep, so try eating more dark chocolate, kidney beans, avocados and oats. Try out our recipes here.
You could also try cutting back on sugary snacks before bed, as some people think sweet treats can disturb your sleep.
Cannabidiol: Cannabidiol is a component of marijuana, but does not cause a high. It has been claimed to have a wide-range of health benefits, but there is little scientific evidence to back them up. One of the health benefits claimed is that it can improve sleep. If you would like to try it, you can currently buy CBD+ Oil from Holland & Barrett in the UK.
Go outside: Try spending 15 minutes in daylight first thing in the morning, or later in the afternoon can help to re-set your body clock, and make it easier to sleep at night. In the summer, a weekend away camping can be a perfect way to re-set your body clock.
Glass half full: Try not to fixate on the sleep that you haven’t had, and instead be pleased about the sleep that you have managed to have. If you do find yourself awake in the middle of the night, celebrate the fact that you have some guilt-free time all for yourself. Historians think that in the Middle Ages many people slept for two periods during the night, waking for an hour in the middle, so there is clearly no one right way to sleep. Recent research also suggests that how well you sleep is influenced by your genes.
CBT: If none of these work, you might be suffering from insomnia. Try going to see your GP and asking about cognitive behavioural therapy (CBT). CBT for insomnia is available on the NHS and is backed by research evidence. Or, if you are struggling to get an appointment, try out the NHS-approved sleepio website here.
Be restful: how about increasing the amount of time you spend doing restful activities. Try reading The Art of Rest by Claudia Hammond. Her top ten restful activities include reading, walking and being in nature, listening to music, having a bath, watching TV and daydreaming. So let’s all stop feeling guilty about doing these things.
Or for something a little more unusual…
Didgeridoo playing: Who would have thought it? The BMJ have published details of a trial showing that regular didgeridoo playing is an effective alternative treatment for moderate obstructive sleep apnoea. Do note though that sleep apnoea is a serious medical condition, so this is one that you should only try with the agreement of your doctor.
Useful links: