A Good Nights Sleep .

It really is important to get a good nights sleep. Sleep is when the body sets about maintaining itself, as the growth hormones enable our cells, (particularly skin, blood and brain cells) to renew and repair.

Research has found that continued lack of sleep increases the signs of ageing and age-linked diseases, such as diabetes. It can also undermine the immune system, add to stress and have an adverse affect on memory and attention span.

So how much sleep do we need?

Some sleep experts claim we need as much as 10 hours a night, but the general consensus is that people getting 7 ½ hours a night are not sleep-deprived.

How To Get A Good Nights Sleep....

Calm... Restful... Dream Rich... Sleep

1. Go to bed at a regular time, preferably 8 hours before you need to wake.

2. Create a calming bedtime routine, try a warm relaxing bath, get your clothes ready for the next morning and then read or listen to some peaceful music.

3. Try to rid your mind of worries. It may help to take a few moments to write down reminders or plans for the next day before you enter the bedroom, so they can be left behind.

4. Ensure you have a firm, supportive mattress and keep your bedroom well ventilated.

5. Limit the amount of alcohol you have in the evening! You may drop off to sleep quickly after a few drinks, but they tend to cause restless sleep, leaving you jaded the next morning.

6. Avoid caffeine and refined sugar in the evening as both can stimulate the body. Replace with herbal teas like camomile, water or a warm milky drink.

7. Don't eat your main meal within 2 hours of going to bed and try to avoid highly spiced meals as these too are thought to have a stimulatory effect on the body.

8. Aim for a little exercise every day, it'll help you work through any tensions and reduce any anxieties that might otherwise keep you awake.

Sleeping Well - Beating insomnia ....

Many of us experience the occasional sleepless night but, for some, this can be a regular occurrence, causing fatigue, irritability and affecting memory and concentration.

Sleep is essential for body re-building.

During the night, human growth hormone triggers proteins throughout the body to build new cells and repair any damage. This hormone is only released when we sleep, so adequate daily (or nightly) rest is imperative to maintain a healthy body.

Stress and all stimulants, such as alcohol, tea, coffee and cola drinks, chocolate and drugs (both prescription and recreational), interfere with sound sleep patterns, as do heavy meals late in the evening, indigestion and poor blood-sugar management.

Dietary factors are also implicated, so if you do not sleep well, it is worth examining what you eat later in the day.

Saturated fatty foods, such as dairy products, red meats and hard cheeses all take a considerable time for the body to digest, so it is advisable to avoid these in the evening. Instead it is preferable to choose grilled fish and vegetables, rice dishes and salads, as they are less taxing for the digestive system.

After dinner, herbal teas such as peppermint (aids digestion) and camomile (relaxing) are perfect alternatives to caffeinated teas and coffees. Foods containing tyramine, an amino acid found in the nightshade family of vegetables, such as tomatoes, aubergines (eggplants), zucchini, potatoes and spinach, all stimulate the production of the hormone adrenaline, which may interfere with a good night's sleep.

Tyramine is also found in alcohol, bacon, ham and sausage, so keeping these to a minimum at dinner is advisable.

The specific nutrients involved in sleep problems are the minerals calcium and magnesium. Any imbalance of these can precipitate mild to severe insomnia. It is worth increasing foods that contain them to see if your sleep improves.

Try including the following in your evening meal...

Broccoli - Cauliflower - Brussel sprouts - Mackerel - Peas - Chicken - Salmon - Greens and Kale

Another amino acid, tryptophan, is produced by the brain to help regulate sleep. A rich supply of it is found in...

Bananas - Turkey - Tuna - Figs - Dates - Nut butters - Wholegrain crackers

Including any of these foods with dinner, or as a late-night snack, will help you sleep well and promote good sound sleep.

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