Poor sleep is a common problem and may consist of –
- Difficulty in falling off to sleep
- Light sleep with frequent awakening
- Unpleasant dreams or nightmares
- Early morning awakening (typically anywhere between 1am and 5am) with inability to go back to sleep
Causes of insomnia –
- Stress and anxiety
- Menopausal problems with a lack of oestrogen causing hot flushes
- Painful conditions interfering with sleep
- Noisy and/or uncomfortable sleeping environment
- Bladder and/or prostate gland dysfunction resulting in the need for frequent urination during the night
- Snoring and/or sleep apnoea (failure to breathe), which can be diagnosed in a Sleep Disorders Clinic
- Restless legs and leg cramps
- 2 to 3 large outer leaves of lettuce
- 1 whole pear or 1 apple
- 1 carrot
- 1 sweet potato (Kumara)
- 1/4 – 1/2 medium bulb of fennel
- 1 grapefruit
- Wash, trim and chop and pass through juicer. Drink half a litre daily, with half in the morning and half in the late afternoon.
- Lettuce contains natural opiates, which help to relax the body
- Fennel is a carminative (natural calming agent)
- Vitamin C found in citrus fruits, aids breathing and oxygenation of the tissues during the night
Note: Avoid stimulants such as coffee, tea, sugar, sweet foods and alcohol during the evening, and avoid drinking excess water during the 2 hours before bed.
If hot flushes are disturbing your sleep – ??
Useful supplements –
Eat some protein before retiring to keep blood sugar levels stable during the night – some protein powder or some raw nuts or seeds, or a can of tuna will do the trick.
Magnesium tablets – 2 twice daily – I call magnesium the “great relaxer”.
A herbal tea containing hops and chamomile with a tsp of honey.
A tablet containing the following combination:-
– B-group vitamins
– The herb hypericum (St Johns Wort) is helpful for depression
– Magnesium, zinc, selenium and chromium