Naturopath Mt Gravatt

Lately I have seen quite a few clients with sleeping problems, it’s either they can’t fall asleep or can’t stay asleep.

Some of them are so used to waking up at night that they think it’s normal to get up at night - just to use the bathroom!

A good night’s sleep is incredibly important for your health and wellbeing. In fact, it’s just as important as eating healthy and exercising.

Regular, good quality sleep is important for brain functioning, emotional wellbeing, physical health, daytime performance and personal safety.

Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and premature ageing.

Here’s a few keys to getting a good night’s sleep:

*Stay away of the electronic devices

While others roll in bed toss and turn and then get their phones/iPads/computers even turn tv on or have something to eat to make them sleepy. But it works completely opposite.
Having food late at night or in bed puts so much pressure on our digestive system. Which means it must work harder to digest the food and in turn keeps us awake for longer.

Electronic devices are stimulating on our brain. Too much light from screens at bedtime affect the melatonin production giving the body the impression you aren't ready for sleep.
There are other things that can impact our sleep.

*Reduce stress levels

Stress is the most common one. Could be anything from having a demanding job too many deadlines, studying, (assignments, exams) busy lifestyle. Also, there are many school children that I have seen having sleeping issues and not established sleeping patterns.
Things that we need to do when we are going under a lot of stress is to learn how to relax. A lot of us find relaxation is difficult in times when our mind is so busy.

Try meditation. Many people find meditation is quite useful, especially regular meditation helps us to relax and handle stress a lot better.

Practice deep breathing. Deep breathing is stomach breathing. Generally when we are stressed we tend to shallow breath. Breathing exercises are a great way to relax body and mind, reduce tension, and relieve stress. This is because when you breathe deeply, messages gets send to your brain to calm you down and make more relaxed.

*Avoid caffeine, alcohol, or any other stimulants before bed

Research’s found that coffee or caffeinated drinks can disturb circadian rhythms which are the 24-hour cycle of biological processes that regulate our sleeping and waking. Also, drinking coffee 3 hours before bed time you can experience a roughly 40-minute delay in your circadian patterns.

*Include physical activity in your daily routine

Regular physical activity can improve better sleep. However, avoid physical activity too close to bedtime, spending time outdoors every day might be helpful too.

*Limit daytime naps
Long daytime naps can interfere with night time sleep. If you choose to nap, limit yourself to up to no more than 30 minutes and avoid doing so late in the day.

A good night's sleep is incredibly important for your health and wellbeing.
In fact, it's just as important as eating healthy and exercising.
Regular, good quality sleep is important for brain functioning, emotional well being, physical health, daytime performance and personal safety.
Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and premature ageing.

So if you have troubles falling asleep or staying asleep I am more than happy to help contact Pure Naturopathy now or send an email to purenaturopathy@gmail.com

~Take care of your health ~

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