On the Coast – Over 55 Issue 34 I March/February 2020 | Page 13

and also give the body a command. Try
breathing in the word ‘Deep’ and
breathing out the word ‘Sleep’. These
words are not said out loud, they are said
in the mind. As you are laying there with
your eyes closed, breathe in ‘deep’ and
breathe out ‘sleep’. It needs to be as if
nothing else exists other than these two
words. As soon as you’re aware of
thoughts thinking of something else,
remind yourself that nothing exists other
than (breathe in) ‘deep’ (breathe out) ‘sleep’.
This technique can be used whether
issues are with falling asleep initially or
waking through the night and not being
able to get back to sleep. The only way
this technique won’t work is if you let
your mind drift from the breathing of
these two words.
3
Maximum 1 coffee per day
(before 12 noon)
Even if you don’t feel the stimulating
effects of caffeine, it does impact your
physiology and can increase mind
alertness. If sleep issues are present,
no caffeine should be consumed after
midday. This includes tea, hot chocolate,
and soft drinks. Herbal teas are a better
option in the afternoon or evening.
4
Exercise
Daily exercise will help the body
de-stress and pave the way for better sleep
consistently. Aim for 10,000 steps per day.
5
Meditation
Daily meditation can help train the
mind to rise above thought and to be
still. There are some wonderful free Apps
such as ‘Insight Timer’ that offer 1000’s
of free meditations to help build your
personal practice. Some people prefer
nature sounds or music and others prefer
guided meditation and this App covers it
all. There are also 1000’s of meditations
specifically tailored to help sleep.
6
Herbal medicine and supplements:
Many people think melatonin is the
magic supplement for sleep, however it is
only going to work for people that have a
melatonin deficiency. If the sleeping issues
are not due to insufficient melatonin, then
taking melatonin won’t help. Magnesium
in therapeutic doses can help relax muscles
and the nervous system, to encourage a
better quality sleep. There are many forms
of magnesium available and the most
effective one for you is best prescribed by
a healthcare practitioner trained in
nutritional medicine. Many people who
don’t get results with magnesium are
taking an incorrect form and dose.
There are some potent medicinal
herbs that support the body to fall asleep
quicker and stay asleep longer yet won’t
give a lethargic hangover feeling the next
day. A herbal medicine practitioner can
prescribe the best option and has access
to practitioner only ranges which are of
superior quality and contain higher doses
of active ingredients.
Some B vitamin formulas can be
stimulating so are best taken in the
morning rather than at night.
7
Hydration
If the body is not hydrated, no matter
how relaxed you may feel, sleep won’t
come easily. To avoid going to bed with
a full bladder, try and consume plenty
of water before 4pm. If nothing else is
working to help you sleep, try having a
drink of water.
8
Blood sugar levels
As with hydration, if the body is
hungry it’s going to be difficult to induce
sleep. It’s also not healthy to go to bed
with a huge belly of food. If a big meal is
consumed, it’s better to go for a walk or
sit upright and digest before laying down
to sleep. High sugar containing food and
alcohol can negatively impact sleep and
lead to a more restless night.
High tryptophan containing foods can
help some people sleep as tryptophan
is converted to precursors that form
serotonin and melatonin which help the
body relax. Foods high in tryptophan
include turkey/chicken, banana, dairy
(yoghurt, cheese, milk) nuts and seeds.
It’s important to address the underlying
issue leading to sleep disturbance as well
as finding a longer term solution that
doesn’t negatively impact the waking life.
Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic.
She has a special interest in fertility and pregnancy health, digestive health, immune function and
family wellness programs. She was a nutrition lecturer at Macquarie University for 10 years,
and is an accredited Journey Practitioner.
Will you have
to sell the house?
Understand the financial implications and opportunities
available when transitioning a loved one into Aged Care.
We can guide you through the financial steps. Ask today!
Sophie Doyle AR 000470612 Aged Care Specialist / Associate Adviser
02 4325 0884 | morgans.com.au/gosford/aged-care
Morgans Financial Limited ABN 49 010 669 726 AFSL 235410
A Participant of ASX Group A Professional Partner of the Financial Planning Association of Australia.
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of a well-made decision
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MARCH/APRIL – ISSUE 34
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