World Sleep Day – 15th March

World Sleep Day – 15th March
15/03/2019 Julie Frisbee

Are you one of the 45% of the world’s population suffering from a sleep disorder?

Insomnia and sleep deprivation affect people’s health and quality of life. It has become such a huge problem that there is now a World Sleep Day (today, 17th March), aimed to celebrate the benefits of good and healthy sleep and help with the prevention and management of sleep disorders.
Symptoms of sleep deprivation:
• Yawning
• Moodiness
• Fatigue
• Irritability
• Depressed mood
• Difficulty learning new concepts
• Forgetfulness
• Inability to concentrate or a ‘fuzzy’ head
• Lack of motivation
• Clumsiness
• Increased appetite and carbohydrate cravings
• Diminished sex drive (libido)
Causes of sleep deprivation:
• Stress
• Anxiety
• Depression
• Work schedule
• Poor sleep habits
• Hormonal
• Medication
• Mental health disorders
• Medical conditions
• Sleep disorders – restless legs, sleep apnoea
• Caffeine, nicotine, alcohol

Here are a few tips to help you get a good night’s sleep

Diet

Foods high in melatonin and tryptophan are known for their ability to promote sleep. Melatonin is a naturally occurring hormone that regulates sleepiness. Tryptophan is an amino acid known to cause sleepiness

Foods high in melatonin: cherries, pineapples, bananas, oranges, oats, sweet corn, rice, tomatoes and barley.

Foods rich in tryptophan: nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs.

Foods to avoid, as they interfere with the sleep process and also prevent deep sleep: caffeine, alcohol, spicy food, dark chocolate, unhealthy fatty food, sugary foods and those containing sweetener, food additives, preservatives, artificial colours, artificial flavours, texture enhancers and synthetic antioxidants and monosodium glutamate.

Try this bedtime ritual for a good night’s sleep

Make sure your bed is comfortable and your bedroom feels restful and that the temperature, lighting and noise are controlled so that your bedroom environment helps you to fall and stay asleep. You may need to invest in a sleep mask, blackout blind or earplugs.

Go to bed and get up at roughly the same time every day to get your body into a routine. Go to bed when you start to feel tired and sleepy.

Have a relaxing bath and add some essential oils such as Lavender, Chamomile or Ylang Ylang.

Listen to some relaxing music.

Avoid having too many electrical appliances in the bedroom, such as computers and TV.

Have a warm, milky drink or drink herbal teas such as chamomile tea.

Try some natural remedies

Mrs Frisbee’s All Naturals has selection of products formulated with pure essential oils, which are known for their relaxing, calming and sleep-inducing properties:

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