Written by Chantel – resident Naturopath at Choice pharmacy
Sleep
Sleep disturbances are one of the most common conditions I come across. With our lives being so busy, stress is on the rise, which can really hinder our sleep. Sleep is so important to our health. It is needed to repair our bodies and not enough of it can lead to:
- Weight gain
- Weakened immunity
- Anxiety and depression
- High blood pressure
- Diabetes
- Heart attack
- Stroke
- Decreased mental performance at work and school
So, as you can see it is essential that we get a good night’s sleep!
What are some of the reasons, you may be experiencing sleep issues?
- Poor sleeping habits, disrupts our circadian rhythm (our body clock). Putting good sleep hygiene into practice is essential to a good night’s sleep
- Stress and mental health disorders: everyday stressors such as; work life, family life, school, health, finances, etc. Can keep us awake at night
- Pain: Chronic pain can reduce the benefits of the restorative sleep process, by increasing the activity of our sympathetic nervous system (fight or flight response). This then also increases pain
- Travel or work schedule: Some people do shift work, or travel across time zones, leading to jetlag
- Eating too much or too close to bedtime: This can make us feel uncomfortable and even experience heartburn, which can prevent us from having a good night’s sleep
- Caffeine, nicotine and alcohol: These are known as stimulants and can keep us from falling asleep at night
- Certain medications: Side effects of some medications, can include sleeping problems
- Sleep related disorders: conditions such as sleep apnea and restless legs
What are some things you can do to assist with having a good night’s sleep?
Diet & Lifestyle
- Try to not eat within 3 hours of going to bed and avoid heavy meals at night
- Reduce caffeine, alcohol and or tobacco late in the day, especially during the evening
- Reduce exposure to blue light by avoiding screens (television, computers, phones, tablets) for at least one hour before bed. Blue light tricks the brain into thinking it’s daylight. Melatonin is a hormone that only gets secreted when it is dark
- Spend some time in the sun for at least 30 minutes in the morning, this helps to set up our body clock
- Exercise during the day- try not to do it at night, as it can stop us from falling asleep
- Try burning essential oils at bedtime- lavender and chamomile can be quite relaxing
- Meditation and deep breathing before bed can help relaxation. Trying things like yoga and tai chi can also assist relaxation
- Try having a warm bath before bed and add some essential oils
Herbs & Supplements
- Magnesium: helps with muscle relaxation. It also is used in the production of GABA, a hormone that promotes a restful night’s sleep
- Zizyphus: is a herb that has traditionally been used in Chinese medicine to quiet the mind and help with sleeplessness
- Passionflower: is a herb that helps to reduce anxiety and promote sleep
- Hops: is a herb that induces sleep
- Valerian: is a herb that induces sleep. Be mindful of valerian, however, as it can give some people vivid dreams and make them feel unrefreshed on waking. If this is the issue, it is best to try something else
- Ashwagandha: also known as Withania, is an adaptogenic herb, that helps to support the stress response and reduce cortisol levels (cortisol is a hormone that gets excreted when we are stressed)
If you are suffering from sleep issues, book in for a free consultation with our naturopath.
You can book our naturopath for in-store consultation online or e-mail to naturopath@choicepharmacy.com.au to organise a zoom consultation.