We all want to make the most of our eight hours in bed, but how? Now shares the best tips for your best sleep!
National Stop Snoring week kicked off on April 20 but it’s not just the sound of your partner’s snores that can disrupt your sleep. Check out these other bedtime problems and how to resolve them!
Need to wee!
A chilly walk to the loo with a bursting bladder? NOT fun.
To avoid a wake-up wee, Nutritionist Cassandra Barns suggests:
- Avoid fluid in the three hours before bed and steer clear of caffeine, alcohol and spicy foods after dinner.
- Constipation could be a factor; eat plenty of veg, drink at least 1.5 litres of water during the day and include healthy fats in each meal. Taking a probiotic supplement may help.
If these tips don’t help, see your doctor as it could be due to other conditions such as a urinary tract infection.
Leg cramps can be caused by an imbalance or lack of electrolyte minerals. Cassandra recommends eating these foods.
Magnesium: Green leafy vegetables, seeds, nuts, and whole grains.
Potassium: Vegetables and fruit.
Sodium: If you eat a ‘real food’ diet then try adding some salt to your food. Sodium levels fall low when you eat whole foods over processed.
Iron deficiency can also cause leg cramps. Those more at risk include vegetarians, vegans, women of childbearing age (especially with heavy periods), and athletes. Ask your doctor for a test.
Our stomachs are NEVER happy! Try the following to avoid midnight munchies:
- Have a light snack before bed, such as oatcakes with nut butter.
- Regulate blood sugar during the day; avoid sugary foods and refined carbs, and eat protein and healthy fats with every meal. Carbs in the evening CAN help with sleep; add brown rice or a sweet potato.
- Reduce stress to prevent blood sugar levels dropping too low
Work woes to relationship dramas, it’s amazing what wakes us up at night. Cassandra’s top tips include:
- Write down your worries before bed, or a ‘to-do’ list for the next day.
- Avoid checking social media or emails in the last hour before bed.
- Take a hot bath.
- Listen to a Yoga Nigra recording before bed, a form of relaxation that doesn’t involve physical exercise.
Stress, anxiety and trauma can contribute to bad dreams.
‘If you’ve suffered a trauma, see your doctor who can refer you to a support service. Cognitive Behavioural Therapy (CBT) is offered on the NHS and can be very helpful,’ explains Cassandra. ‘Your doctor can also check out any sleep disorders.’