Here are some ultra simple tricks to help you get to sleep, and stay asleep. If they don’t work you may need to consider some deeper investigation into why your sleep is disrupted.
Sleep can be affected by digestive inflammation, detoxification issues, hormone imbalances and nutrient imbalances, but these 7 simple tricks may be all you need to sleep through the night.
1. Snack before bed
In my experience, the #1 reason for poor sleep is unbalanced blood sugar, secondary to thyroid and adrenal problems. Try eating a slice of organic meat or some goat’s cheese along with a piece of fruit or small glass or orange juice 30min before bed. It will help balance your blood sugar and keep your stress hormones down.
2. Pitch black room
I realise it’s a basic recommendation, but sleeping in a pitch black – and I mean pitch black room will optimise melatonin production and should help you sleep better.
3. Wear ear plugs
Wearing ear plugs makes an enormous difference to my sleep, so I recommend you give them a go. Don’t buy the cheapest ones – try some mid range versions.
4. Epsom salt bath
Try an Epsom salt or magnesium flake bath before bed. Magnesium is very relaxing to the nervous system and can improve sleep significantly. Please make sure you sip on fresh fruit juice – ideally orange – to ensure your blood sugar doesn’t dip as a result of the bath.
5. Minimise radiation
Some of our clients have had great success by switching all electrical appliances off in the bedroom and other nearby rooms (this includes wi-fi). Check where your head is in relation to plug sockets and wiring – your head may be near an electric socket under your bed or even in the room next door.
6. Maintain optimal room temperature
Like me, I’m sure you’ve had situations where you couldn’t sleep because it was too hot or cold in your room. Ideal room temperature is around 20-22 degrees Celsius. It can also be helpful to wear socks or even a hat if you feel cold (seriously – this works for some people!)
7. Prepare for bed properly
Watching TV, playing with your smart phone or video games, working late and having the lights on brightly at night can disrupt your normal hormone patterns, preventing melatonin production. I recommend you dim the lights and try to relax as much as possible from 8:30 onwards. I also recommend you aim to get to sleep by 10:30pm.
As I said above, sometimes sleep is disrupted as a result of deeper reasons that need some additional investigation.
Hormone imbalances (adrenal, thyroid, sex hormones), nutrient deficiences (B6, magnesium and others), digestive infections, liver stress and general inflammation can all disrupt sleep.
Can we help?
Try the seven steps above and see how you get on – I really hope you gain some benefit from them.
If they don’t help, please don’t be disheartened as it just means there’s a deeper reason for your sleep difficulties.
And wherever there is a reason, there is a solution.
I’ve seen some really complex sleep problems clear up by running the right tests and finding where the nutritional, hormonal and digestive/inflammatory balances were in people.
You CAN uncover the reasons you’re not sleeping well, and we’d love to help.
We can either run a detailed case review and 60-75min initial consultation with you, or have a friendly 15-20min ‘getting acquainted’ chat, with no obligation.
Just click here for details of how to arrange one.
Best,
Dave.
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