Losing sleep

Enhancing our health, wellbeing and performance through good quality sleep can be achieved through practical steps:

Don’t break your back – opt for low intensity exercise such as pilates or yoga. Avoid cardiovascular exercise for up to 3 hours before bed.

Switch off – reduce the use of TV, phones or smart devices for at least 30 minutes before bed. The light from these devices interrupts the production of the sleep hormone melatonin.

Avoid caffeine and alcohol – try to 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 e.g. Oatcakes with tuna; white meat such as chicken or turkey; protein smoothies; nuts and seeds; or natural yogurt.

Regular routine – try to establish a regular routine in the early years of practice.

Unwind – find a method that works for you. This may be listening to talking therapy, a meditation podcast or writing out your thoughts on paper.

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).

If the problem persists after trying these tips, consider visiting your GP for more specialist help.