I got glandular fever when I was 19, and I have been struggling for the last 5 years to get my health back. It's taken a really long time to get my health under control and manage the ongoing inflammation that it caused in my body. It's caused so many odd and seemingly unrelated symptoms. I'm putting a lot of effort into managing my stress and sleep, as well as managing my diet to reduce inflammation. I am hoping that by taking a holistic and natural approach to my health I'll be able to regain some balance and control back to my immune system.
A good night sleep is essential for maintaining optimal health, productivity and general wellness, yet, sleep is not a popular pastime in Australia. A survey by Westin Hotels & Resorts revealed that Australians slept on average 6.5 hours a night and only 6% of Australians always got enough sleep to feel at their best. If you're ready to change that trend and start getting more sleep, here are some ideas that will help.
Turn off screens 2-3 hours before bed time.
When we are looking at light, our body believes that it's daytime (time to stay awake) and suppresses the production of melatonin, the hormone responsible for regulating the sleep cycle. Digital devices emit blue light, which suppresses melatonin even more powerfully than other colours. That's why it's important to give your body an opportunity to prepare for sleep by turning off your phone and computer early.
Tweak your diet for better sleep.
Cherries, especially sour cherries, are one of the best foods to promote healthy sleep, because they are a natural source of melatonin. They also contain vitamin C and potassium, nutrients that also help with sleep regulation. A study found that drinking tart cherry juice twice a day for two weeks helped insomnia sufferers increase sleep time by almost 90 minutes a night.
For better sleep, you can also add tryptophan-rich foods to your diet. Tryptophan is an amino acid essential for the production of serotonin, a neurotransmitter that is necessary for establishing healthy sleep patterns. Tryptophan can be found in poultry and dairy, so the old wives' tale that a cup of warm milk will make you sleepy has some truth to it. You can boost your tryptophan levels by combining tryptophan-rich foods with carbohydrates, such as bread or rice.
Practice gratitude.
Finding things to be grateful for during the day leads to less worrying thoughts at night, which in turn helps you fall asleep faster and sleep longer. There are many different ways to practice gratitude and one of them is bound to work for you. You can write in your gratitude journal every night before bed or carry a notebook with you to list observations and events as they happen. You can express your gratitude in your art journal or through dance. You can download a gratitude app for your phone, such as Gratitude Journal. Or you can simply count your blessings instead of counting sheep when you drift off to sleep.
Share27 June 2016
