Wellness Wednesday

There is science behind sleep! We need to have enough serotonin (feel good neurotransmitter) and a dark room to convert the serotonin to melatonin (the sleepy hormone). Here are some simple tips to help you sleep:

• serotonin can be made from food containing tryptophan - turkey, cottage cheese, dairy, fish, lean meat, eggs
• quiet room
• dim lights 30mins before bed and dark bedroom (to convert serotonin to melatonin)
• comfortable & right temperature
• read 3-4 pages of relaxing book
• pen & paper by the bed to write down circling thoughts
• Rescue Remedy night time formula (available from Boots and health food stores)

What to avoid:

• working up until lights off (bright laptop/monitor)
• alcohol (it may make you feel sleepy ,but you wont have a deep sleep)
• caffeine (tea, coffee, coke)
• over eating
• drinking liquid 1 hour before bed

If you fall asleep OK but wake in the night consider:

• are you drinking fluid too close to bed time
• could you have an enlarged prostate (in men) if you wake needing to empty your bladder
• are you drinking too much caffeine or drinking caffeine after midday
• any hormonal changes (menopause)
• are you overly stressed during the day (consider relaxation techniques e.g. yoga, Thai Chi, meditation, relaxing bath, massage)