Eat to sleep – beat insomnia

Why can’t I sleep?

To feel healthy and normal we need about 7 to 9 hours sleep a night. Sleep is vital for good health. So what goes on when we can’t sleep?  And I don’t mean the odd night where you were too hot, too cold, or there was a lot of noise or too much light. When you cannot sleep for night after night and you feel as if you’re not really tired in the small hours.

It might be that you are: not getting to sleep; waking up a few hours later and just lying there tossing and turning; or waking early (say 5 a.m.) and being unable to get back to sleep.

When it persists it can make you exhausted, tearful, unable to cope and stressed. Eventually it is just like torture and you may feel irrational and depressed. After all, sleep deprivation is a form of torture.

Why does it happen? Again, there is no clear answer. If you are worried about something, it can go round and round in your head and there’s no way you can drop off.. And even if you aren’t worried about something, sure as anything the insomnia will make you anxious about everything, especially the insomnia –  it becomes a vicious circle.

What can you try?

Everyone will give you plenty of advice – listen to music, watch TV, read a book, get up for a while, but sometimes none of it works. Here’s a selection of other things you can try.

  • Melatonin – available on prescription. Side-effects are minimal and usually used for jet lag to enable you to get a good night’s sleep.
  • Herbs – Valerian, Passiflora in all kinds of forms – as a tincture,  tablets, or a night-time drink.
  • Lavender – a ,  essential oil of  lavender on a tissue under the pillow or close to our nose, or a pillow spray of lavender..  
  • Hot bath – maybe with a few drops of essential oils – lavender or geranium – to help you feel drowsy before bed.
  • Reading – for many people who like a good book it’s a way to calm down and become sleepy. Watching TV or reading your phone at night is less likely to help.
  • Environment – noise and light can keep you awake. Make sure you have good curtains or blinds, have no lights on around you, and if you have a noisy snoring partner, try ear plugs.
  • Rescue Remedy – to calms down a busy brain.
  • Yoga/meditation – before bedtime can be very helpful. Just practising  yoga and/or meditation helps to keep you calm.
  • Watch caffeine. Tea, coffee, fizzy drinks and even green tea and chocolate contain caffeine, so if any of these are your favourites before bedtime, try consuming them earlier.

Food to ease tiredness

Bed Kingdom’s experts have put together a list of foods to help when you are really missing out on sleep.  

  • Avocados are packed with healthy fats, fibre, vitamins, and minerals, including potassium which is responsible for preventing fatigue by giving your body energy. With approximately 14 grams of fibre, this also helps promote the growth of healthy bacteria, which is vital for your gut. Plus,
  • Dark chocolate contains high amounts of cacao, which is responsible for boosting your energy as well as increasing your focus – so you can count on this to keep you going throughout the day. Not to mention, it is filled with antioxidants such as magnesium which helps to relax you. (Editor’s note: try not to eat chocolate late in the evening as it contains caffeine).
  • Chia seeds are high in magnesium which also fights extreme fatigue and high stress levels. They also retain high levels of water and you need to be hydrated when you’re lacking sleep.
  • Sweet potatoes are also high in magnesium and they contain lots of vitamin C. This helps transport fat into energy – as a result, this combats the feeling of sleepiness and keeps you switched on.
  • Oranges contain a lot of Vitamin C which enhances your energy – but they also contain a moderate amount of natural sugar, which is converted into glucose, the brain’s best source of fuel. Even consuming orange juice instead of eating the fruit can boost your memory and mental ability for the day. 

Other posts on Healthy Soul about sleep: Sleeping tips; Sleep where are you?; Are you sleeping in the right position?

The Sleep Charity  https://thesleepcharity.org.uk/

Vitamin D: must eat foods

Sunlight is the main source of vitamin D. However, between October and March, the shorter days, weaker sun and more time spent indoors means our vitamin D levels begin to fall.

Health experts at Forth*have compiled advice on how people can maintain their vitamin D levels this winter. Between the months of September and March, our levels of vitamin D will drop, but by eating the right foods and taking a supplement can help maintain optimal vitamin D levels.

A study carried out by Forth found that 74 per cent of their customers were in the lower quarter of the range or below for their vitamin D levels, with 27 per cent of customers who tested their vitamin D levels actually falling below the normal ranges. Forth’s study also identified that 77 per cent of female customers had inadequate vitamin D levels, compared to 72 per cent of male customers.

Vitamin D is essential for maintaining healthy bones, teeth and muscles as we are growing but also as we get older. A lack of vitamin D in children can lead to rickets, while older adults, especially women, will be at greater risk of bone fractures and osteoporosis, especially post-menopause.
Vitamin D deficiency can also lead to more frequent colds and illness, low energy levels and even depression.

Foods rich in Vitamin D

• Egg Yolk -rich in vitamin D so worth incorporating eggs into your diet either as a breakfast option, or brunch.
• Oily Fish – trout, sardines, salmon and mackerel are all rich in vitamin D.
• Dairy products
Milk, cheese and yogurt are all good sources of vitamin D. Milk alternatives such as almond and soya milk are often fortified with vitamin D but check before buying.
• Meat – red meat, offal and liver are a good source of vitamin D, but eat as part of a balanced diet incorporating other leaner meats such as chicken and turkey.
Cod liver oil – one of the best supplements for vitamin D, cod liver oil is extremely rich in the nutrient, so much so that one tablespoon equates to the daily requirement of vitamin D.
Fortified foods – such as breakfast cereals, bread or soy milk are all great sources of the vitamin. This is because fortified foods have added nutrients making them the perfect supplement.
Tofu – fret not vegans and vegetarians, as fortified tofu offers an easy way of maintaining vitamin D. Nutrient levels can vary from brand to brand but fortified tofu remains a strong option for sourcing vitamin D.
• Oysters – considered a delicacy, the seafood is extremely rich in vitamin D. Oysters are also a great source of magnesium.

While ensuring our diets include food that contains vitamin D, as the main source is from sunlight, during winter months the NHS recommends that all adults take 10 micrograms of vitamin D supplement.

*Forth with Life: Home blood tests to check levels of Vitamin D (and other vital vitamins and nutrients).

Winter heralds aches and pains

We had a fabulous summer in Europe this year and so it’s even harder to go into winter. If you’ve got osteoarthritis the summer could have been very welcome as the aches and pains went away. But as winter starts they come back again.  

(The National Institute for Health and Care Excellence) has produced draft guidelines advising GPs that the first recommendation they should give for OA is exercise and weight loss, instead of strong painkillers, that have been  standard treatment for some time.  See my video on Staying Active and Mobile on YouTube.  

One Step Ahead of Osteoarthritis by Frances Ive (the owner of Healthy Soul) shows how staying active and mobile is essential to a good quality of live as we get older. Written from personal experience the book covers the most important aspects of managing osteoarthritis – exercise, weight management and diet, plus therapies supplements, herbal remedies, practical measures  – keep warm, wear comfortable shoes, avoid trip hazards.

Autumn health tips

gingerIn the UK we’ve had a torrid time – government shenanigans, our Queen has died, and now after a fantastic summer, we are moving fast into wintry weather and darker nights. So what can we do to keep healthy and avoid the flu, Covid and colds that are rampant?

Ayurvedic and Chinese medicine put a lot of emphasis on the change of seasons and how it affects the body.  Some people may notice their own personal issues resurfacing at this time of year, having felt better during the warmer months.

Eating right for the time of year is very important so that you eat salads in summer and soups and stews in winter to warm up your body.

Coping with autumn

  • Lack of exposure to the sun leads to Vitamin D. deficiency as the winter goes on.
  • Darker days can mean that people feel depressed or get SAD – see Winter blues or SAD?
  • Colds and flu are most prevalent before Christmas.  Read Prevent Colds.
  • Sleep can also become disrupted – see Sleep problems and it’s often hard to get up in the morning!

Winter tips:

Vitamin C will help you to stave off colds – a good dose is 1,000mg and any excess is peed out.  Try Cherry Active or Viridian Ester C.

Warming foods such as stews casseroles and home-made soups help to keep the body warm in cold weather.  Include plenty of herbs and spices to keep the digestive system healthy –- ginger, cumin, basil, mustard, cardamom, black pepper, basil, turmeric, and of course garlic!

Exercise outside when it’s sunny and dry so that you get some exposure to sunlight.   According to Mind, the mental health charity, what they call ‘ecotherapy’ can positively affect your mood.

Take plenty of Vitamin D – there isn’t  enough sun in the UK in winter for your body to make Vitamin D.  So try taking a supplement such as Viridian’s Vitamin D, or Better You’s D-Lux spray.

Sleep well – sleep is as vital as exercise and healthy eating for our wellbeing. To see some tips for sleeping well in winter read: Sleep problems.

Drink spicy teas that are cleansing and warming – those containing cardamom, cinnamon and ginger are particularly good.

Hot water with lemon a slice of lemon first thing in the morning is very cleansing to the liver.

Tip from Sebastian Pole of Pukka Herbs: if the change of season affects your digestion, gives you insomnia, constipation or anxiety, try the Ayurvedic remedy: Ashwaganda ((Withania somnifera). He also suggests a delicious cup of milk simmered with a pinch of nutmeg and cardamom to settle in for a blissful night’s sleep!

An apple a day keeps the doctor and dehydration away

British Apples and Pears has teamed up with leading nutritionist Rob Hobson to champion the humble British apple as the ideal, hydrating snack to munch on this summer.

Water makes up around 50-60 per cent of our body weight and is a major component of our muscles and organs. It is also required for transporting nutrients around the body, helping us to digest food and moderate our body temperature.

Dehydration, on the other hand, can have wide-ranging consequences, as Rob Hobson explains, “Some of the most common signs of dehydration can include extreme fatigue, mood change, a lack of concentration, headaches and dizziness, so ‘eating’ your fluids is a great way to stay hydrated, particularly as the British weather heats up.”

Hydration is usually overlooked when it comes to health and wellness advice but is just as important as a well-balanced diet and regular exercise.

Most people consider 1.5-2L per day of fluids (the 8-glass rule) to be a benchmark for adequate hydration, but this doesn’t have to be just water.

Rob adds, “Many people are unaware that our diet provides nearly 20 per cent of our daily fluid intake, with fruits and vegetables being the optimal source for this, including apples, peppers and cucumbers.”

When exercising, we often crave more than just a drink – we fancy a snack too. Many of us reach for standard protein shakes or energy drinks after a workout, with the intention of supporting recovery. However, this can add significant unwanted calories.

Hobson recommends British apples as the ideal, post-workout snack. Made up of 86 per cent water, apples provide a hydrating, nutritious and low-calorie snack, proving that an apple a day can keep dehydration at bay!