It is estimated that the prevalence of insomnia varies in the UK according to the definition used. Alarmingly, it is thought to affect about a third of the general population. The prevalence is said to be between 1.5 and 2 times higher in women than in men, and this increases as we get older. Research shows that approximately half of those diagnosed with insomnia is related to a psychiatric disorder. Insomnia is a long-term problem affecting our health and productivity, and has of course several contributing factors. Those reaching out for help, be it through counselling or medication is also highest. However, sleep disturbances also fall into this category and we often underestimate how good quality is important and that we may be getting none at all.
Look into improving your nutrition and lifestyle habits, stress reducing activities that you enjoy, surrounding yourself with people you love, or even using sleep inducing music in the form of binaural beats. Binaural beats calm brain frequencies and soothe brainwaves.
From a nutritional point of view, it is always good to include healthy amounts of protein throughout the day. High protein foods are meats, fish, beans and lentils, seeds and nuts. (Choose unsalted & raw seeds and nuts rather than roasted). Protein foods provide the amino acid tryptophan, which converts to the hormones serotonin and melatonin; melatonin in particular is needed for good sleep. A good amount of protein is about 0.8 to 1g per kg body weight per day. Avoid high quantities of protein in the last few hours before bed however, as they can be hard to digest-especially red meat and nuts.
Make sure to include plenty of magnesium rich foods in your diet such as buckwheat, pumpkin, sunflower seeds, fish, seafood, leafy green vegetables and dried fruits such as dried apricots or figs. The latter of course in smaller quantities due to their sugar content. Magnesium is known as ‘nature’s tranquiliser and is needed to relax our muscles. In addition to Zinc and B vitamins, Magnesium is needed for the conversion of tryptophan to serotonin and melatonin.
Favour lighter meals in the evening, particularly if eating less than 4 hours before your bedtime. Sugary foods act as a stimulant, as much as caffeinated drinks. Sugar would give you a burst of energy. The body responds to the sugar in the blood by releasing the hormone insulin, which takes sugar into the cells. A sudden rush of sugar into the blood causes a release of insulin later during the night causing blood sugar levels to drop too low. Since the body and the brain in particular, need a steady supply of glucose, this dip can cause us to wake up. Both alcohol, unhealthy and heavy food to digest will all impact on our quality of sleep.
Calming teas such as passionflower, valerian or chamomile and other specific blends can be helpful to drink before bed.
Natural remedies and supplements that may help you sleep better when all else fails.
* A deficiency in Magnesium has been found to be contributing factor to stress and insomnia. We would advise on Nature’s Answer Liquid Magnesium Glycinate and Malate for anyone who has sleeping problems and it can be taken together or in conjunction with any other supplements mentioned here. Magnesium malate and glycinate are ‘gentle’ forms of magnesium that are amino acid chelates and can be readily absorbed by the body. With just two tablespoons in the evening, it may be just what you need.
* One of our favourite botanicals that has had incredible praise for its effects on anxiety, panic attacks, restlessness and insomnia. Also known as passiflora, it is primarily a sedative acting on the central nervous system, through the combined actions of its active compounds: the alkaloids, flavonoids and the 8-pyrone derivative. Nature’s Answer Passionflower is a holistically balanced alcohol-free herbal extract providing 2000mg of passiflora per serving.
* Last but not least, we believe that helping the body to adapt to stress, low mood and anxiety may lead to better sleep. Ashwaganda is an ‘adaptogen’ which supports the adrenal glands- those tiny glands which produce our stress hormone, cortisol. Studies have shown a lowering effect on overall stress biomarkers in the blood after the consumption of Ashwaganda. High levels of cortisol in turn, have been shown to contribute to insomnia, feelings of stress, a weakened immune system, causing us to feel anxious and depressed. Therefore, simply by lowering your cortisol levels through the use of Ashwaghanda and other lifestyle and nutritional changes, better sleep can be achieved.
Nature’s Answer Ashwaganda can be taken up to three times a day in a small amount of water at a dose of 1-2 ml. The alcohol free formulation will provide a concentrated dose of 2000mg per serving, simply preserved in vegetable glycerine.
Get in touch with the Kijani team for any further support.
