Sleep can be impacted by various things in our life, and when its good we take it for granted. But sometimes just small changes can impact our sleep quality and then we quickly become aware of the importance of sleep and just how much we need it.
Beyond Blue report that 4 in 10 Australians regularly experience inadequate sleep. Most adults need 7 to 8 hours of sleep per day, and The Sleep Health Foundation recommends we aim for 7–9 hours a day.
Some of the benefits of good sleep include:
· Improved mood and ability to manage stress
· Better memory and ability to think clearly
· Energy
· Immune system health
· Recovery from and preventing injuries
· Balanced food intake — lack of sleep can cause overeating
Common Causes of Poor Sleep
According to the Sleep Health Foundation Australia there are some common reasons that people don’t get enough sleep, and some suggestions to combat these include:
Too much caffeine or alcohol
Caffeine in tea, coffee, chocolate & cola is a stimulant and may interfere with sleep, so limit it after lunch time if you are having trouble with sleep. Avoid alcohol 4 hours before bed as this can also disturb the quality of your sleep. While people think it helps them fall asleep, they may have more wake ups and more restless sleep in the latter half of the night.
Eating and drinking too late
Eating too late can cause upsets in digestion and even heartburn, while drinking fluid too late can have you running to the toilet in the night. Try and not eat 2 hours before bed and consume more fluid earlier in the day.
Not winding down before bed
TV and computer games can emit blue light, which inhibits our production of the sleep-inducing hormone melatonin. Screen time that is interactive rather than passive is worse too. So, scrolling the internet and games would be more disruptive than watching TV or reading a kindle or reader. Exercise at night can also be too stimulating and make it harder to sleep.
Stress problems
Sometimes stress caused by things like financial pressure, relationship problems or unemployment can affect our ability to sleep. If you try and keep your worries out of the bedroom though and write down anything that is on your mind and revisit it the next day, it might help alleviate the distracting thoughts. The Smiling Mind App also offers free sleep meditation and mindfulness exercises.
Physical discomfort
If there is physical discomfort affecting your sleep, see how you can minimise this. Would a bath before bed or some stretches help. Or consider options that may help relieve mild aches and pains. Is it muscle cramps? Then magnesium might help. Or is your pillow the right height to support your neck.
Natural Sleep Support Options
Exploring natural remedies can offer additional support for achieving restful sleep. Among these remedies are various herbs renowned for their calming and sleep-inducing effects. Incorporating such herbs into your bedtime routine can complement the lifestyle adjustments we've discussed earlier.
California poppy (Eschscholzia californica)
California poppy belongs to the poppy plant family and is a sister group to the opium poppy, although without the opioids. Traditionally in Western herbal medicine California poppy has been used to relieve pain, decrease symptoms of mild anxiety, relieve restlessness, reduce excess nervous energy, induce sleep and support and maintain healthy sleeping patterns.
Passionflower (Passiflora incarnata)
Passionflower has a distinctive white and purple flower and has a long history of traditional use. Traditionally in Western herbal medicine passionflower has been used to decrease symptoms of mild anxiety, relieve restlessness and excess nervous energy, relieve sleeplessness and support healthy sleeping patterns.
Ziziphus (Ziziphus jujuba)
Popular in Traditional Chinese Medicine, Ziziphus has traditional use as a sedative and a tonic. It is traditionally used to help relieve sleeplessness due to irritability and restlessness and is used for its calming properties to help relieve stress.
Magnesium
This mineral plays an essential role in the body and is involved in hundreds of enzymatic reactions that help keep the body functioning properly. Magnesium supports muscle health and function and is important for healthy muscle contraction. Maintaining adequate magnesium levels helps support normal muscle function, which can be particularly relevant where muscle tension or discomfort may impact sleep.
Tips to Support Better Sleep
· For adults- 7 to 9 hours sleep is optimum
· Limit caffeine intake, and aim for none after lunch
· Limit alcohol intake and try and have a few hours gap before sleep
· Wind down before bed
· Limit screen time at night
· Use a meditation app like Smiling Mind for relaxation
· Manage any discomfort
· Try herbal and nutritional support to help maintain healthy sleeping patterns
· See a health professional if symptoms persist
When to Seek Advice
If sleep issues persist, it is important to speak with a healthcare professional to identify any underlying causes and ensure appropriate management.
Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. This information is general in nature and is not intended to replace professional medical advice.
References
- Sleep Health Foundation. How much sleep do we need? Available at: https://www.sleephealthfoundation.org.au
- Beyond Blue. Sleep and mental health. Available at: https://www.beyondblue.org.au
- National Sleep Foundation. Sleep duration recommendations. Available at: https://www.sleepfoundation.org
- Better Health Channel. Sleep hygiene and tips for better sleep. Available at: https://www.betterhealth.vic.gov.au
- National Institutes of Health. Magnesium Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov
- European Medicines Agency. Assessment report on Passiflora incarnata L., herba. https://www.ema.europa.eu/en/medicines/herbal/passiflorae-herba
- European Medicines Agency. Assessment report on Eschscholzia californica Cham., herba. https://www.ema.europa.eu/en/medicines/herbal/eschscholziae-herba
- World Health Organization. WHO monographs on selected medicinal plants.
- National Center for Complementary and Integrative Health. Herbal medicine overview and sleep. Available at: https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches
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