Are you getting enough sleep?
I can't emphasise enough, the importance of a good nights sleep. Long- term sleep deprivation can have devastating consequences on your health. Lack of sleep can increase your chances of insulin resistance, obesity, mood disorders, cognitive decline and decreases immunity. About 30% of Australians are sleeping less than 6 hours a night and are not getting their required 7-9hours.
Possible causes of sleep deprivation:
Stress and hormonal disruptions
Blood sugar imbalances
Nutrient deficiencies - Magnesium, Iron, Vitamin D, Zinc, Essential fatty Acids, B Vitamins, Calcium and Protein
Stimulants - alcohol, coffee, marijuana
Medications - beta -blockers, some antidepressants, steroids, seizure medications
Muscle tension, pain and arthritis
Tips For a Better Nights Sleep:
Regulate your body clock by waking up and going to bed at the same time
Turn off and refrain from electrical devices (TV, computer, ipads and iphones) 1-2 hours before bed, blue light tells the body to switch off melatonin your sleep hormone.
Limit exercise 4 hours before bed, this increases adrenalin and your core body temperature which makes you more alert.
Get a little morning sunshine - This regulates sleep cycles and helps your body produce your sleep promoting hormone, melatonin at night
Ensure your room is dark, well ventilated and quiet
Relax and Unwind:
Meditation and deep breathing exercises
Aromatherapy - 0.25ml of lavender essential oil with 50ml of water added to an aromatherapy diffuser for 20 minutes, before bed or 1-2 drops added to pillow
Have a bath - (1 - 2 hours before bed) Add two cups of Epsom salts to your bath with couple drops of chamomile and lavender essential oil. This will helps relax tense muscles and relieve nervous tension
Have a cuppa - Steep 2 teaspoons of any of the following for ten minutes and enjoy: lemon balm, passionflower, chamomile, hops or valerian
For Additional Assistance please contact me for an appointment - 0422 160 154