Struggling to sleep? Follow these easy tips...
It’s hot, hot, HOT at the moment with temperatures soaring to highs of 35 degrees (hoorah!).
The only pitfall to this English heatwave though is the insane struggle to fall asleep at night. You know that hot, sticky, sheets-stuck-to-body feeling that keeps you wide awake until the early hours!? Urgh.
Follow these tips to help make night time that little bit more bearable…
‘Make sure that you have enough protein during the day, such as meats, fish, beans, lentils, nuts and seeds, as they are full of tryptophan. This important amino acid converts in our body to serotonin, which is known as a ‘happy hormone’ and melatonin that is essential for good sleep,’ says Shona Wilkinson, Nutritonist at Superfooduk.com.
Shona also recommends including plenty of magnesium-rich foods in your diet such as buckwheat, pumpkin and sunflower seeds, fish and seafood, leafy green vegetables, and dried fruits.
Oh, and avoid eating too late.
‘Heavy foods take a lot of work for your stomach to digest and can keep you up,’ reveals Shona.
Keep booze to a minimum
‘That night-time tipple to help you go to sleep may be doing just the opposite. It might relax your muscles at first and help you to snooze, but it can disrupt the various stages of sleep and wake you up in the middle of the night,’ says Shona.
Close all curtains during the day to stop the heat getting in , open the windows on the shady side of the house and close the windows on the sunny one.
An hour before bed, open all the windows to get a through breeze but close them before you fall asleep; once it gets colder outside during the night your muscles might tense up and wake you up .
Go for cotton
‘Save your silky satin, silk or polyester sheets for colder days. Good quality 100 per-cent cotton sheets are the best things to cover yourself with, as they will allow the air to circulate. Pure cotton is also the least irritating fabric for your skin and it will absorb sweat easier than nylon or polyester,’ suggests Nutritionist Dr Marilyn Glenville.
Freeze your sheets
Shona explains: ‘You can place your sheets in the freezer 30 minutes before you plan to go to bed. The feeling of a new, fresh sheet in the middle of a hot humid night can seem like a dream.’