There is nothing greater than waking up in the morning and feeling as though you have had a great sleep; feeling renewed energy to tackle the day ahead with enthusiasm, a clear mind and a bounce in your step.
As mum to a 15month old I feel like it has been a while since I have had that feeling *yawn* but I know that many of you, with or without children, have been missing this feeling too, perhaps for a REALLY long time.
What’s more annoying is when there seems to be no reason… you just can’t switch off, relax, you wake at 1am and 3am every night, you get too hot, you need the toilet, you have pain, you have heart burn, you wake with a headache or you think you sleep but then still wake exhausted… Agh! I’m frustrated just thinking about it!
If you are frustrated with your sleep and how you feel on a daily basis, consider Naturopathy as a treatment option. Our therapies are safe, have very few side effects, don’t leave you drowsy and importantly they WORK! Massage is also a great tool to bring about both physical and mental relaxation.
We must remember that sleep disturbance is a reality for many with underlying medical conditions including but not limited to depression and anxiety, hormonal imbalances, Alzheimer’s and Parkinson’s, pregnancy, chronic pain and cancer. It can also be a side effect of medication or a result of a lifestyle where travel or shift work is unavoidable. Whatever the cause, insomnia and fatigue must be treated individually and a range of factors must be taken into consideration.
Natural therapies is a god send for many with issues in the bedroom ;-) We have an abundance of wonderful herbs which are traditionally used and scientifically proven to aid in falling asleep, staying asleep, assisting daily energy and, importantly, treating those underlying issues. For more tips and additional help please make an appointment.
In the meantime, here are my top 5 tips to better sleep, starting from the beginning of the day…
Wake up at the same time every morning, set your alarm and get up! Let’s start by getting the body clock on track. If you have the luxury to choose when you wake up, set your alarm for approximately when the sun comes up.
Exercise in the morning. Exercising at night increases levels of adrenaline leaving you “wired but tired” in the evening. So get up and get moving earlier rather than later.
Coffee before lunch only (lets include soda, chocolate and green/ black tea here too) Caffeine stays in your system for 8-14 hours so if you have a coffee at 10am you may still be feeling the effect at midnight!! More than likely though, a coffee at 10 will be felt until 2pm and gone from your body completely by 6pm… just in time to start winding down and relaxing.
Once you are home start your “wind down” process. No more computer time, no more reading news articles, stop checking emails, avoid watching action movies etc. Enjoy dinner and relax; you may like to listen to music instead of watching TV, enjoy a caffeine free herbal tea, meditate, read a stress free book or talk to a friend.
Ensure your bedroom is set up for sleep…
-Ensure it is dark, remove things with lights…phones, chargers, TV’s, clocks, computers
-Ensure adequate airflow… keep the door ajar or window slightly open
-Ensure it is quiet… do you need ear plugs?
-Don’t go to bed too late… allow yourself 8-10 hours of rest each night.