At The Bar
Work Pressures Keeping You Awake at Night?
If you’re struggling with Stress or sleeping troubles this may be having adverse effects across many other areas of your life including your work performance or your relationship with friends and family, not to mention finding time to exercise and eat well. There is overwhelming evidence to show that sleep is literally THE foundation of all health and wellbeing.
Not getting enough sleep each night has been shown to alter the expression of over 700 genes in the body. Studies show links between lack of sleep and a vast array of health conditions including anxiety, depression, cardiovascular disease, diabetes, premature ageing, memory loss, substance abuse and weight gain. With approximately half of the NZ population having sleeping troubles it’s no wonder there is an increasing prevalence of these health conditions within our communities.
Quality sleep supports optimal healing and repair in the body as well as better preparing you for the daily challenges of life. By prioritising your sleep, you are protecting yourself from all aspects of ill health, giving your body the most powerful of anti- stress strategy and ensuring you get more out of your day.
If you find it hard to achieve your 8 hours of sleep each night, read on for our top sleep tips below.
- Reduce Stress. Stress is undoubtedly the most common reason for sleeping problems. Cortisol, a hormone produced during times of stress, is stimulating by its very nature and can have a serious impact on your ability to fall asleep and stay asleep.
Do all that you can to mitigate the stress in your life. If you find you have a ‘second wind’ from 10pm until 1am and become energized at this time, or you go to sleep and wake again an hour or 2 later, or several times in the night — cortisol may be an issue for you.
You can reduce cortisol with these tips:
- Make sure you are in bed by 9. 30pm with the lights out by 10.00pm.
- Take a blend of vitamins and minerals which will help your body to manage cortisol response and nourish your nervous and adrenal systems. Look for a formula with a combination of the following ingredients: Magnesium, B vitamins, Vitamin C and tart cherry (a natural source of melatonin).
- Introduce stress reducing activities such as yoga, meditation and regular exercise.
- Limit your caffeine consumption throughout the day as this will put the adrenal system into overdrive and cause a spike in adrenaline and cortisol. It can take up to 9 hours for the caffeine to be processed by your body so try not to consume any caffeine after 2pm to prevent it from interfering with your sleep. As an alternative consider drinking decaffeinated coffee or caffeine free herbal teas or pure water throughout the day.