Do you lay awake at night, tossing and turning, uselessly counting sheep? Or perhaps you manage to get some shut eye but instead of sleeping through until morning, you find yourself constantly waking up throughout the night?

“Sleep is important for many bodily processes,” commented Emma Ross, nutritionist at A.Vogel, “as you sleep your tissues are repaired, organs are able to rest or clear out toxins, and your brain filters and files the events of the day. If you don’t get enough sleep (I would aim for 8 hours a night) or the quality of your sleep is disturbed, a multitude of problems can show up.

“Some examples include: poor concentration, memory lapses, irritability and fatigue, painful muscles and joints, and dull skin and lacklustre eyes. Longer term these problems can expand to include poor immune function, weight imbalance, worsening cholesterol and blood sugar levels, and higher blood pressure.”

Natural Remedies
Insomnia can be a real nightmare, but there a number of natural remedies that can help you get a better night sleep. Jenny Bodenham, nutritionist at Higher Nature, explains each one…

Magnesium: Low levels of the mineral magnesium, often referred to as ‘nature’s relaxant’, are commonly brought about by stress. Symptoms can include restless legs, irritability and insomnia. Taking a magnesium supplement one to two hours before bedtime may help relax the muscles and aid sleep.

Calcium: It has a direct association with sleep cycles. Research suggests that higher calcium levels are found in the body during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. Taking a combination of calcium and magnesium in a hot drink before bedtime is ideal to help both children and adults to relax and may support restful sleep.

Valerian: A herb that has been known for its calming effect and is used for the temporary relief of sleep disturbances. It may also provide relief from the symptoms of mild anxiety and so be supportive through a period of stress.

Passionflower: It has traditionally been used for the temporary relief of symptoms that are associated with stress such as mild anxiety. It may also be useful to promote restful sleep.

Hops: It is believed that hops may be helpful in promoting sleep quality and that they may be even more beneficial when combined with valerian, promoting sleep and reducing the time taken to fall asleep.

Wild Cherry: A natural source of melatonin which plays a vital role in regulating the sleep-wake cycle and research suggests that it may be beneficial in improving sleep duration and quality.

Try these:
A.Vogel – Dormeasan. A herbal sleep remedy made from extracts of freshly harvested, organically grown valerian and hops.

Asphalia – For natural sleep. Asphalia for Natural Sleep contains a powerful antioxidant that helps regulate the circadian cycle, helping ensure a restful sleep without disturbing vital sleep architecture.

Higher Nature – Valerian Sleep Aid. One tablet contains 150mg of valerian root extract, used to promote a good night’s sleep.

Natures Aid – SleepEezy. A traditional herbal medicinal product used for the temporary relief of sleep disturbances due to symptoms of mild anxiety.

Nutri Advanced – MegaMag Night Formula. It has been specially formulated to help support restful sleep, containing magnesium, L-theanine, hops and lactium.

 

Useful Oil
There a number of essential oils that are good for helping aid relaxation and sleep. Sarah Watson, director of Natural by Nature Oils, recommends lavender, chamomile and bergamot:

Lavender: Lavender is the most commonly used oil as it has relaxing properties perfect for helping sleep.

Chamomile: Chamomile is relaxing and helps with insomnia, promoting peaceful sleep, especially good for children.

Bergamot: Bergamot is uplifting and balancing and good for anxiety and depression and can encourage restful sleep.

“Essential oils can be used in a number of ways. A few drops into a warm bath, blend into a base oil and use as a body oil or even better get someone to give you a relaxing massage concentrating on the areas where we hold tension and stress like the shoulders, back and neck. Use essential oils in an oil burner, diffuser or aroma humidifier to create a calm, relaxing atmosphere,” advises Watson.

Try:
Natural by Nature Oils – Aroma Humidifier. It produces a relaxing vapour, but also features a seven colour changing light which creates a calm atmosphere.

Lifestyle Tips

Avoid caffeine: “Caffeine stimulates the sympathetic nervous system and puts your body into what’s known as ‘fight or flight’ mode. While in this state your body gets geared up, it can leave you feeling very alert and even trigger heart palpitations – not what you want before going to bed,” advises Ross.

Set the right sleep environment: “Ensure that the bedroom has no light source entering and that you have a cool, dark, relaxed environment in which to sleep,” commented Bodenham.

Have a bedtime routine: “It’s really important to get in a good bedtime routine,” says Ross, “go to bed at the same time each night and get up at the same time in the morning, even on days off. This trains your body and helps to establish good circadian rhythms. As a result you should find you begin to feel sleepy at the right times and you should be left feeling refreshed in the morning. “

Watch your food habits: “Do not eat a heavy meal late in the evening before bed as this can cause indigestion and will not promote restful sleep. Conversely, a small snack before bed such as a nut spread on oatcakes or natural yoghurt with a small banana, can help to avoid blood sugar drops during the night which might wake you up,” explains Bodenham.

Exercise regularly: “Regular exercise can help to encourage better sleep. The theories surrounding this suggest there may firstly be an indirect effect as exercise helps to reduce stress and anxiety, which can affect your quality of sleep. There is also a more direct, physical effect on the body. Your body will be in need of restoration and repair after exercise, which of course sleep can provide, so you will naturally feel more tired,” advises Ross.

Avoid technology: “Try to avoid using mobile phones, laptop computers, tablets and watching television prior to going to bed or whilst in bed as they emit a type of light that can interfere with peoples normal sleep patterns,” suggests Tim Gaunt from Natures Aid.