Posted on Mon, 4 Apr 2011
Advice For Insomniacs
Sleep is a funny thing and as I age, I am slowly finding it harder and harder to settle down to sleep. I distinctly remember my 20s, when chugging a few Vodka Red Bulls or enjoying a few leisurely cups of coffee over supper would have no effect whatsoever on my ability to sleep. However as I age, albeit gracefully, I realise that I have a much lower tolerance for caffeine and in fact, I almost need that alcoholic drink just before I sleep to ensure that I turn in fast.
And as alcohol is not the best remedy for an expanding waistline especially when consumed just before bed, I asked our dear friend JL Bun if he could recommend something to sooth the insomniac in me.
SimplyFab: I need my shot of coffee especially after lunch and sometime before dinner as thats when I start to doze off especially after a heavy day. What’s the best cut off time for caffeine so that I can get a good night’s sleep?
JL: If you cannot go cold-turkey, drink less caffeinated beverages which include teas, colas, and hot chocolate. Have your last tea or coffee before 5 pm. After dinner, have your last intake of liquid by 8pm as that means you will be less likely to keep getting up during the night to go to the toilet.
SimplyFab: What? No Hot Chocolate even? OK what are my alternatives as I need a comfort drink at night that puts me into that warm snoozy mood.
JL: Herbal teas help relax you and they all all-natural and without caffeine. Try Chamomile, Passionflower, and Valerian. You can get these teas from the supermarket or selected health food stores as many companies make them.
Chamomile and Passionflower should be readily available at the supermarket and are sold in sachets. However, with Valerian tea, make sure the product is fresh as the active compounds oxidise very quickly and will start to smell like smelly socks. Stale Valerian tea will not help you sleep any better, and for some individuals, do the opposite.
A good alternative to hot chocolate is a glass of warm milk (if you are not lactose-intolerant) with a small pinch of cinnamon sugar about 30 minutes before bedtime as this can help your body and mind prepare for slumber.
SimplyFab: I sometimes exercise in the evening at the gym or go for a late evening run after dinner and I notice that I usually can’t get to bed especially if I finish after 9pm and it then takes me a long time to wind down.
JL: There is nothing wrong with evening exercise but if you are an evening jogger or gym-goer, bear in mind that exercise releases adrenalin, which keeps you alert. You need about 3 hours after exercise before your body relaxes to normal. While exercise is great for keeping healthy, remember that sleep is necessary for survival. Sleep is not just your body and mind resting, it is also the time where your body repairs all the damage it has taken on your behalf during the day, and the time where the mind is processing all the massive amounts of information that you have taken in during the day, but not had a chance to consciously process it.
Your body produces certain hormones and enzymes only during the deep sleep cycle, to maximize keeping your body well. So if you plan to get to bed by midnight you may want to complete your gym or run routine by 7pm and then have a light dinner so that your body has enough time to slowly wind down.
JL Bun (B.Sc., Advanced Diploma Naturopathy, Diploma Homeopathy, Diploma Botanical Medicine, Diploma Nutrition, Diploma Remedial Medicine, Diploma Beauty Therapy, Diploma Natural Beauty Therapy, CIDESCO*)
Jean Luc lives in Vancouver, Canada and has been a long time friend of Simply Fab. Meet him in one of our earlier posts: http://www.simplyfabulicious.com/a-tip-to-curb-sweet-cravings
