Sleep

When you need help sleeping

Most people have experienced poor sleep from time to time, however regular lack of sleep over many months or years can lead to a number of other health problems. It can increase your risk of depression, anxiety, heart disease, high blood pressure and diabetes.

Before resorting to medicines, try making a few changes to your daily routine and habits. These strategies can make a big difference and help you to sleep better at night:

Set your body clock – go to bed and get up at the same time each day, including weekends.
Wind down at bedtime – have an hour of quiet time before bed: switch off your electronic device, read, have a bath or listen to music.
Avoid stimulants – within 2 to 3 hours of bedtime don’t: smoke, drink alcohol or caffeinated drinks, eat a heavy meal or do energetic exercise.
Make your bedroom suitable for sleep – keep it cool, dark and quiet and use it only for sleep and sex.
Reduce blue light exposure in the evening – it disrupts your body clock, causing poor sleep. So, if you use your phone or computer in the evening, switch it to night-time setting or, better still, turn it off.
Get up if you can’t sleep – if you can’t sleep after 20 minutes or so, get up and do something boring until you feel tired, then try again. Don’t lie in bed getting frustrated.
Avoid naps – don’t sleep during the day but go to bed earlier in the evening.
Be active in the day – take regular daytime exercise and get outside early to help set your body clock for a good night’s sleep.

Natural Remedies
Many people take magnesium supplements to help to reduce stress, relax muscles and help sleep. Magnesium is an essential mineral that the human body needs in large quantities. The body does not produce magnesium and many adults are magnesium deficient. The magnesium your body needs must come from your diet.

Magnesium-rich foods include:

Dark leafy greens
Seeds and nuts, including sunflower and sesame seeds, cashews and almonds
Squash, broccoli, and other vegetables
Legumes
Dairy products
Meat
Unprocessed whole grains
Chocolate
Coffee

https://www.healthnavigator.org.nz/health-a-z/i/insomnia/
https://www.healthnavigator.org.nz/medicines/s/sleeping-tablets/
https://www.healthline.com/nutrition/magnesium-and-sleep#section1

SOLGAR MAGNESIUM CITRATE + ETHICAL NUTRIENTS TRIPLE ACTION SLEEP SUPPORT

The combination of Solgar's Magnesium Citrate paired and Ethical Nutrients triple action sleep support, is a power house for a multitude of sleep issues.

Magnesium citrate is understood to be one of the easiest absorbed. Being a water soluble compound means that the body has very little to undergo to break down and utilise the magnesium. Not only is this a free form, potent formula, but it is gentle on the stomach. Magnesium citrate is a great muscle relaxant, which in turn makes it the perfect solution for those with sleep issues surrounding restless legs, cramps and a particularly busy mind.

Ethical Nutrients Triple Action Sleep Support consists of 3 powerful herbs that aid with 3 of the most common sleep ailments.

1.) Zizyphus= supports the production of a neurotransmitter in the brain called GABA. GABA is responsible for calming a stressed, busy or anxious mind, but also encourages a prolonged undisturbed sleep. (Staying asleep)

2.)Californian Poppy= A natural sedative, eases the mind and relaxes the body. (Getting to sleep)

3.)Lavender Oil= Mental tension reliever that supports sleep-wake cycle by promoting production of the appropriate neurotransmitters responsible for maintaining a healthy sleep cycle. (Quality sleep)

https://www.ethicalnutrients.c...

https://www.webmd.com/diet/hea...

A range of herbs have also been traditionally used to assist with sleep. Plus there are plant-based amino acid supplements such as 5-HTP and Tart Cherry which are thought to improve levels of the mood and sleep hormones serotonin and melatonin.