As we are now in full autumnal swing, we can start to see the evenings getting increasingly shorter and many of us are been welcomed by darkness when we arise from our slumber, all the tell tale signs that it is nearly time for the clocks to change!
“Not getting enough sleep is bad for you at any time of year but especially during the winter months when our bodies are bombarded with viruses”, said A.Vogel nutritional therapist, Alison Cullen. “It’s not through laziness that humans spend a third of their lives asleep. We need that regenerating time, and if we don’t get it, then almost all areas of our health can unravel. Avoiding sleep deprivation and achieving a good seven hours of shut-eye per night is a simple way of improving your health and supporting your immune system.”
It might be time to stop overriding your internal body clock and go back to basics with A.Vogel’s guide to an ultimate night’s sleep by A.Vogel’s Alison Cullen.
Afternoon & evening:
- Avoid caffeine and alcohol for four to six hours before bed as this will stimulate the adrenal glands and leave you too wired for sleep.
- Place a lavender pouch on your bedside cabinet or under your pillow to create a relaxing aroma.
- Set your alarm using an old fashioned alarm clock. Evidence suggests that the blue light from smartphones and tablets disrupts the body clock so it’s best to leave them out of the bedroom.
- It’s important to look forward to unwinding at the end of the day rather than seeing it as a chore. Start by planning and sticking to a ninety minute wind down to allow your brain to download your day.
- Ban TV and social media from the routine and instead relax with a good book or run a steamy bath with lavender oil.
- Create a calm, quiet and dark environment. Wear an eye mask if the morning light wakes you too early.
- Some people find they sleep better with some help. Research published in the European Journal of Medical Research supports the use of valerian and hops to improve the quality of sleep with a single dose . For a head start, use Dormeasan Valerian-Hops Sleep Remedy mixed with fruit juice just before bed. Unlike many sleep remedies, Dormeasan is available in the form of a tincture and won’t leave you feeling groggy in the morning.
- Aim to fall asleep and get up at the same time each day to help train your body.
- Fill up on protein rich foods such as meat, poultry, seafood, and beans and avoid a carb overload, which will leave you feeling even more sluggish.
- Go for a walk and get out into the daylight. This will help stimulate the pineal gland, which produces melatonin to control your internal body clock and sleep patterns.
- Take some deep breaths if you find yourself yawning because this is a sign that the body is lacking oxygen, making you feel tired.
- Eat magnesium rich foods. Lack of sleep results in depleted magnesium in the body, which can leave you more sensitive to pain. Being more prone to pain can lead to disturbed sleep – a nasty vicious circle.
- Water is the easiest, cheapest, and fastest cure when you’re flagging. Fatigue is, after all, one of the first signs of dehydration.
- Opt for green or white tea rather than a coffee for a pick me up. The caffeine in coffee provides a false hit and won’t help dehydration.
- Snack on dried fruit to ease sugar cravings rather than reaching for sweets.
- Dormeasan Valerian-Hops is a herbal sleep remedy made from extracts of freshly harvested, organically grown Valerian root and Hops.