There seem to be several main drivers of deterioration in sleep -
Disrupted light exposure – our internal clock is entrained by our daily exposure to light and dark. We are meant to be exposed to abundant blue-light rich daylight during the daytime, followed by exposure to the red hues of the setting sun and dim light in the evening. This diurnal rhythm of light and dark helps to ensure that cortisol peaks in the morning to promote wakefulness and dips in the evening to help us wind down, alongside a nocturnal rise in melatonin to further prime us for deep sleep.
More stressed and anxious – can lead to many of us having our mind racing at bedtime and feeling too anxious to sleep, tossing and turning in sleep or waking up at night.
Alcohol intake - increases wakefulness during the night when consumed in high amounts.
Sedentary – physical activity tires our body which can be a helpful cue for rest in the evening. For many of us, it also means getting outside and into nature, whereby the increased daylight exposure supports nocturnal melatonin levels, which can further support sleep quality.
Tips for better sleep -
1. Increase daily intake of supportive nutrients and botanicals:
Magnesium taurate is a good option as both magnesium and taurine enhance the calming action of the neurotransmitter, gamma aminobutyric acid (GABA).
Vitamin B12 improves sleep, daytime wakefulness, & mood by supporting melatonin synthesis.
Tryptophan is used to make serotonin, which is then converted to melatonin.
Lemon balm can increase GABA levels. Cyracos® lemon balm extract, in particular, has been shown to reduce insomnia by 42% within 2 weeks.
L-Theanine can increase the production of alpha waves (associated with relaxation), reduce cortisol, and increase serotonin.
Probiotics - certain strains of Lactobacilli and Bifidobacteria, including Lactobacillus rhamnosus, can produce GABA and also influence serotonin.
2. Create a sleep routine with a regular sleeping pattern (e.g. 10pm-7am each night).
3. Increase your daylight exposure (walk before work, lunch-break or evening to watch the sunset.
4. Reduce your evening exposure to blue light. Avoid technology at least 1 hour before bed.
5. Sleep in a dark, quiet room – e.g. blackout blind, ear-plugs, eye-mask.
6. Adjust the timing and frequency of your eating to ensure balanced blood glucose levels. Aim for 2 or 3 well-balanced main meals rich in good quality fats, protein, and plant fibre, minimise snacking, and make sure to consume all food within a maximum 12 hour eating window.
7. Minimise daily intake of caffeine, alcohol, and sugar, all of which can disrupt sleep quality.
8. Find a relaxation technique which you love and would enjoy practising on a daily basis, such as yoga, meditation, gardening, singing, reading fiction, jogging, or having a bath.
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