Tips for a good family night’s sleep
Set yourself up with a bedtime routine and evidence-based supplements
After a busy day working, socialising and looking after your family, sleep can be all you crave, and yet it’s often the one thing that eludes you.
Sometimes stress keeps you awake, other times it’s overtiredness, hormonal changes, the effects of shift work or those pesky glow-in-the-dark devices that are so hard to put down.
Children can also keep us from a peaceful slumber, and they have their own sleep issues to contend with, such as overtiredness, overstimulation (especially from too much screen time) and growth spurts.
It’s a vicious cycle, with stress leading to poor sleep and lack of sleep making you more stressed. Sleep is also related to your physical health, with sleep deprivation linked to problems such as diabetes and heart disease.
However, there are things you can do to help, says Clinicians naturopath Jane Cronin. Here, she answers all the questions that are keeping you up at night and preventing you from enjoying that sweet slumber.
Why can’t I sleep?
If you are struggling to get to sleep, then it might be that you’ve had a busy day and need help to switch your mind off. You may also be overtired and stressed which can cause disruption to sleep and also waking in the night, particularly around 3am.
When children are unable to sleep, it can be related to playing with devices all day and not having time to unwind. It could also be because they’re going through a growth spurt, which can cause sudden sleep issues and achy legs. That’s because two of the main nutrients needed for bone and joint development, calcium and magnesium, are also needed for sleep onset and maintenance. Clinicians Peaceful Dreams For Kids is a liquid supplement with magnesium, to help support sleep and relax muscles. It also includes the gentle, relaxing herbs chamomile and lemon balm.
How can I fall asleep faster?
There are a few tips which can help: Avoid caffeine after midday (this includes coffee, black or green tea and energy drinks).
• Put away your devices at a certain time.
• Take time to switch off - make sure you go to bed at a good time so that you’ve got plenty of time to relax before you go to sleep.
• Try a herbal supplement. Herbs which have relaxing effects, such as passionflower, skullcap, chamomile and lemon balm, can help support the body and mind to switch off.
How can I get back to sleep if I wake in the night?
The best thing to do is to try and avoid waking up in the first place. Certain herbs, such as withania, ginseng and rhodiola, help support the body’s natural ability to adapt to stress.
Try to switch off using gentle exercise that focuses on breathing such as yoga or Tai Chi. Meditation can be helpful too for downloading the day, but if this seems too “out there” mindfulness practises can be found on Youtube or many apps. Even sitting quietly and listening to music can help give you mind space to download the day.
To accompany this you could try a nightly supplement Clinicians Sleep Science, This includes ETAS™ (Enzyme-Treated Asparagus Extract) and magnesium, which supports stress in the body and healthy sleep patterns and muscle relaxation. It also has the relaxing herb zizyphus (Chinese Date), which can support with relaxation and temperature balance.
What’s the best advice for a healthy bedtime routine?
Adults are not that different to children, in that they can get overtired, and they need a good sleep routine. It could just be a relaxing shower, reading for a little bit or listening to a meditation. Having a cup of chamomile tea in the evening can help, as can avoiding sugary snacks in the evening. Additionally, while alcohol may make you feel relaxed and sleepy, it can be disruptive to your sleep patterns later in the night.
Taking a sleep supplement each evening can provide helpful support too. Clinicians Rem Sleep includes passionflower and skullcap, as well as 5HTP, an amino acid, which helps support sleep-wake cycles.
Visit clinicians.co.nz to find out more about their research based range of sleep products, or book a free consultation with one of their naturopaths.
Always read the label. Use as directed. If symptoms persist, see your healthcare professional. Dietary supplements are not a replacement for a balanced diet. Douglas Pharmaceuticals, Auckland. TAPS #MR9879