Optimise your sleep for better health

Insomnia is one of the most commonly reported sleep-related problems or disorders affecting about one third of the population at any given time. Some people have problems with sleep onset - falling asleep and others have issues with sleep maintenance - staying asleep or waking in the early hours of the morning.

Short term or acute insomnia occurs for a few days or weeks and can be related to stress, worry or overwhelm. Chronic insomnia is classified if sleep issues occur (3 times a week) for 3 months or more. Some people are just light sleepers, even from childhood and may be due to a number of reasons such as sleep habits, not allowing the body & mind to wind down before bed, not enough physical activity during the day or health conditions such as asthma or anxiety.

COMMON CAUSES OF INSOMNIA

Eating & drinking late - allow 2-3 hours for digestion to occur before going to bed.
Regular or over consumption of caffeine, alcohol, nicotine
Shift work - plays havoc with circadian rhythms
Medications & their side effects including sleeping tablets and recreational drugs
Stress / anxiety / depression
Failure to wind down before bedtime
Too much screen time/blue light
Health or medical conditions

ONGOING SLEEP DEPRIVATION INCREASES RISK FOR:

High blood pressure, risk of developing heart disease & obesity
Depression / anxiety
Irritability / mood disorders & forgetfulness
Lowered immunity
Increases Type 2 Diabetes risk by 3 times
Increased cravings for sweet, salty & starchy foods

THINGS TO AVOID

Limit coffee, chocolate and other caffeinated drinks after lunch time.
Avoid participating in vigorous exercise or mentally stimulating activities 2-3 hours before bed.
Minimise alcohol – even though it makes you sleepy, it impairs a deep sleep & is associated with more frequent waking, night sweats & nightmares.
Avoid screens & bright lights an hour before bed, it interferes with the production of melatonin (the chemical which helps you get to sleep).
Avoid electronics in your bedroom & lighting from clock radios.
Sleep medications are only a short term solution.
Avoid sugar, soft drinks and nicotine which is a stimulant & makes it hard to fall and stay asleep.
Avoid napping during the day.
Learn new techniques to manage negative thoughts and over-thinking.

TIPS TO IMPROVE SLEEP

Create a regular sleep/wake cycle to encourage your body’s circadian rhythm to regulate.

Bedroom should ideally be dark, quiet and cool, consider using eyeshades and earplugs if needed.
Create a sleep ritual that works for you or activities that help you wind down such as a warm bath or drink herbal tea an hour before bed.
Download an ‘App’ which reduces ‘blue lights’ from screens e.g. ‘f.lux ’ or adjust settings on computer.
Ensure your blood sugar levels are steady, too many fluctuations may disrupt your sleep.
Listen to a relaxation, meditation/guided imagery CD - any of these may help you get to sleep.
Try and expose yourself to at least 15- 20 minutes of daylight each day – this helps melatonin production.
Aim for 7 – 9 hours of sleep per night.

OTHER CONSIDERATIONS

Minimise stress and unnecessary drama in your life if possible.
Explore how your relationships are impacting on your wellbeing as well as responsibilities and stressors – consider talking to a professional to implement strategies to help.
Not being active enough during the day & leading a sedentary lifestyle can make it difficult falling asleep, keeping physically active can help quality of sleep.
Investigate possible medical conditions that may be affecting your sleep e.g. obstructive sleep apnea, restless leg syndrome, snoring etc.
Consider a calming or weighted blanket – the deep pressure stimulation may provide a reassuring feeling.

Natural ways to manage your anxiety

If you’ve been suffering increased anxiety lately, you’re not alone. The world has changed since early 2020 and mental health has suffered enormously affecting many people from all walks of life. Anxiety is one of the most common mental health conditions in Australia with almost 30% of adults experiencing it at some point, and in children it is the second most common mental health disorder experienced by about 7% of young people.

Anxiety Overview

There are a number of conditions which fall under the anxiety umbrella, such as social anxiety, OCD, panic disorder and PTSD, but for the purpose of this blog, I am referring to generalised anxiety.

Everyone experiences anxiety differently, but it is common to feel nervousness, being on edge, feeling restless, increased heart rate or a sense of fear, however there isn’t always a real or known danger or a clear cause. Symptoms can be physical such as shortness of breath, heart palpitations, dry mouth, digestive upset or they can be psychological such as impaired concentration, racing thoughts, heightened alertness or irritability.

Causes of Anxiety

There are a number of different causes of anxiety, some of which are not commonly known. Finding the source can then help find the best treatment to manage and prevent it.

Much of the time it is due to current circumstances, such as acute or chronic stress, living arrangements, work/financial reasons, living through uncertain times, loss of loved one, but there are also other contributing factors listed below:

Nutrient deficiency: Magnesium, calcium, zinc, B complex, protein (amino acids)
Digestive: Leaky gut, imbalance of gut bacteria, IBS
Neurotransmitter imbalance: Low GABA, serotonin, dopamine
Fluctuating blood sugar levels
Genetic predisposition / family history, Adverse Childhood Experiences (ACE’s)
Food intolerance / chemical sensitivity: Gluten, dairy, grains, histamine intolerance, additives, colours, flavours, preservatives
Dietary – excess processed foods or stimulants, refined carbohydrates
Health conditions: Hyperthyroidism, cardiovascular disorders, diabetes, asthma, high blood pressure, a serious health diagnosis
Heavy metals, liver, gallbladder, detoxification issues
Relationships: Personal boundaries, relationship breakdown, abuse, bullying
Lifestyle: Lack of exercise, lack of downtime, excess blue light exposure
Chronic inflammation, oxidative stress
Psychological: Thinking style, depression, other mental health disorders
Sleep disturbance / insomnia
Substance use: Caffeine, alcohol, nicotine, sugar, opiates, recreational drugs
Medication side effects

Experiencing chronic anxiety can be disruptive to health, as it affects dietary choices, motivation for exercise and the ability to sleep well. Whatever your reasons for experiencing anxiety, there are some practical everyday tips that can be introduced in your daily life that will make a difference over time:

Lifestyle:

Regular activity or exercise - helps to relieve tension, increases endorphins which improves mood & reduces pain, enhances ability to cope with stress, uses up excess stress hormones such as adrenaline & cortisol and boosts self esteem.
Learn techniques to calm the mind: Taking deep breaths into the diaphragm (abdominal breathing instead of shallow breathing into the chest), helps to calm the nervous system by activating the sympathetic NS and lowers heart rate.
If possible include some downtime, self care or do something that brings you joy, hope or laughter. Service to others or an act of kindness adds value to life and takes the focus off your own challenges.
Listen to your favourite music, similar to exercise it can boost mood & energy.
Mindfulness: There are various different methods such as focusing on an object, noticing your surroundings using different senses or it can be done as a walking mindfulness meditation. Even 5 minutes a day can be helpful over time.
Relaxation is the antidote to anxiety and its importance can’t be under estimated. Book a massage, play with your pet or children, catch up with a friend, reading a book - figure out what relaxes you and prioritise time in your week.

Dietary:

The Mediterranean diet is associated with lower incidences of anxiety & depression because it includes a good variety of wholefoods such as fruits and vegetables and lean protein. It also includes quality essential fatty acids and a moderate amount of whole grains but limiting starchy grains.

Nutritional Supplements:

Maintain healthy gut bacteria: A dysfunctional microbiome has been associated with a number of chronic health conditions including anxiety. Balanced gut bacteria helps to produce neurotransmitters, such as serotonin & GABA and reduces inflammation and stress hormones. This can be achieved through diet and/or probiotic supplementation.
Ensure Vitamin D levels are optimal which helps with protection of the neurons. Low levels have been associated with anxiety & depression.
Magnesium helps to relax muscles & the nervous system and is a co-factor (or vital ingredient) for the serotonin pathway (B6, Vitamin C & zinc are also a co-factors).
Vitamin B complex - the B vitamins work synergistically with each other helping to produce neurotransmitters & hormones which includes controlling sleep, mood, energy & the stress response. We use up more B vitamins when under stress and because they are water soluble, they cannot be stored in the body.
Zinc is involved in over 300 actions in the body. It plays a role in neurotransmitter synthesis and influences both GABA and dopamine. It can impact how well we are able to cope with stress and deficiency may influence mood disorder development.
Essential Fatty Acids (EFA’s) play a preventive role and have a therapeutic effect on psychological disorders such as anxiety. EFA’s reduce inflammation including in the brain membrane and provide building blocks essential for the normal function of the neurons.

Herbal Medicine:

There are a number of herbs that can help anxiety symptoms and work on different pathway systems. Herbs that work on enhancing GABA to reduce tension and anxiety include: Kava, Zizyphus, Passionflower, Magnolia, Lemon Balm, Skullcap & Chamomile. Other herbs which have an anti-anxiety effect are Lavender, Oats, California Poppy & Holy Basil. Herbs which act as an adaptogen (enhances your ability to adapt to stressors) include Withania (Ashwanganda), Gotu Kola, Siberian Ginseng, Korean Ginseng, Licorice & Rhodiola.

Depending on each person’s circumstances, a liquid herbal blend can be customised by a qualified practitioner and made up to address individual needs. Blends are also available in tablet or capsule form as well as in the form of herbal teas.

*Please note that this is only general information and it is important that any interactions or contraindications must be checked with prescription medications. Many herbs are not suitable to be taken while pregnant or breastfeeding & it is vital that any herbs prescribed are done so by a qualified naturopath or herbalist.

Improve your sleep quality