Lack of sleep

Scientists still don’t fully understand the purpose of sleep however we do know that it holds several vital keys to optimal functioning. We may admire business leaders and politicians who claim to survive on very little sleep, but in reality lack of sleep can have an impact as detrimental to our performance as alcohol impairment.

Stop smoking – smokers can take up to twice as long to fall asleep as non-smokers. This is quickly remedied after giving up smoking. A Pennsylvania State University study showed that the time taken to fall asleep was reduced by a third within only 2 days of giving up smoking.

Pre-sleep stretch / yoga – avoid cardiovascular exercise for up to 3hrs before bed.

No TV or smart devices in the bedroom – avoid using devices for at least 30mins before bed as the light from these devices interrupts the production of the sleep hormone melatonin.

Avoid caffeine and alcohol – avoid after midday. Although Alcohol promotes GABA (a neurotransmitter involved in managing stress and anxiety), it only achieves this for a very short period before it then starts depleting, causing sleep problems, anxiety and nervousness.

Nutrients – eat foods rich in tryptophan which converts to serotonin, the raw material for the sleep hormone melatonin. Oatcakes with tuna, chicken or turkey. Banana protein smoothie. Sunflower seeds or almonds or a small pot of natural yogurt with sunflower seeds and a banana.

Regular routine – quiet, dark bedroom at cool temperature, take a warm bath.

Dealing with ruminating thoughts – find a method that works for you. This may be a talking therapy, a meditation podcast or writing out your worries on paper.