Getting to and staying asleep

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy.

Rich sources of tryptophan, chicken, turkey, oats, dairy, kidney beans, split peas, chick peas, mung beans, bananas, strawberries, avocado, eggs , spirulina.

In the evening eat your tryptophan rich snacks such as banana with 1 teaspoon of peanut butter or 2 oat cakes  topped with a slice turkey breast and some hummusor a few almonds or walnuts.

Do not eat large meals within 2 hours of bedtime and never go to bed hungry.

Avoid before bedtime bacon, cheese, chocolate, eggplant, ham, sugar, sausage, aged meats,cheeses and wine these foods contain tyramine which increase the release of norepinephrine a brain stimulant .

A lack of the nutrients calcium & magnesium can cause you to wake up after a few hours. Even a marginal lack of magnesium can prevent the brain from settling down at night-time. Good sources of magnesium – almonds, cashews, cocoa, cod, lima beans, figs, molasses, parsnips, soy beans, wholegrain cereals, kelp, eggs, seeds. Good sources of calcium- almonds, broccoli, bone meal, buckwheat, dairy products, egg yolk, green leafy vegetables, molasses, sardines, soybeans, turnips.

Get some direct sunlight outdoors for at least 30 mins daily to encourage the production of melatonin even on an overcast day the suns rays will still make their way through.

Drink tart cherry juice (get a good quality one from your health store). About 90 minutes before bedtime, drink an eight ounce serving. This will allow the melatonin a chance to go to work.

Go to bed when you are sleepy don’t stay up just for the sake of it.  

Use your bedroom only for sleep not working, eating or watching TV.

Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.

Keep a regular sleep/wake cycle . Go to bed and wake up at the same time every day Set an alarm clock and get out of bed at the same time every morning no matter how you slept the night before. Once you establish regular patterns you will no longer require the alarm clock Going to bed and waking up at the same times every day helps your body to know when it should get tired

Switch any workout routine to the morning; evening workouts can keep you buzzing into the hours when you ought to be soundly asleep. Avoid working out within 4 hours of heading for bed.

Turn off all electronic devices at least 90 minutes before beg

A cup of Chamomile Tea before bed  Chamomile is rich in flavonoids and one such flavonoid that can promote sleep is apigenin. 

Set a bedtime routine for yourself for example:

A.   Have an Epsom salt bath with a few drops of lavender essential oils while listening to some relaxing music.

B.   Journaling – use this to capture stray thoughts while also getting rid of any random ideas that are in your head onto paper.

C.   Gratitude Log –write 3-5 things that you are grateful for today.

D.  So some meditation, deep abdominal breathing.

E.   Reduce unwanted noise. Turn on a white noise generator or a recording of sounds from nature. The constant, low-level sound drowns out other noises that may prevent you from falling asleep. You could also listen to soft, relaxing music.

F.   Where loose clothing in bed and don’t have the temperature in the room too high. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

G.  Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

Some Useful Herbs:

Passion flower is wonderful for those who tend to wake frequently throughout the night. This, too, is safe for children and those with compromised health. Try 30-60 drops of the tincture before bed. If you find that’s not enough, you can take that dose up to 4 times a day.

Hops is a fast-acting nervine and sedative, good for anxiety, hysteria, digestion, and stress-related illness. This herb is completely safe for most of the population (although due to the natural steroids found in hops, pregnant women and children under two years of age should avoid it). Grab a tincture or tea and follow the package directions.

Valerian is really good for a racing, worried mind. Try taking four capsules about an hour or so before bed . This will last you about four hours. If you wake in the night, you can take another four capsules. Valerian is a good sedative, but you won’t have any of the groggy side effects of a regular sedative. A note on valerian: your body can get used to this herb, so after three weeks, switch to one of the other recommended herbs for a couple of weeks and go back to valerian after that.

Theanine does not make you drowsy, sleepy or tired when taken during the day. However, part of preparing your mind to go into deeper sleep is first getting into a more relaxed state, which theanine clearly supports. Once you are relaxed you are more likely to enter brain wave states associated with deeper sleep. Taking theanine during the day may help you be more relaxed when you arrive at bedtime, and taking some before bedtime may also help you to relax so that you find it easier to get to sleep and stay asleep

Bedtime Drink

I love this recipe from Dale Pinnock.

SERVES ONE
1 mug cows’ milk  (or almond or soy milk)
1 chamomile tea bag 
2 teaspoons cocoa powder 
20 drops valerian tincture (you'll find this in your local health food shop)

Pour the milk into a small pan. Add the tea bag and simmer gently for about 8–10 minutes, to make a milky chamomile infusion.

Put the cocoa powder in the mug and mix with a small amount of water to make a thick paste.

Remove the tea bag from the milk, squeezing it to release the last remnants of chamomile infusion. Add the valerian tincture and pour the hot milk into the mug, stirring well to mix it with the cocoa paste. Drink it 10 minutes before you go to bed.