Dream big

Sweet dreams

Naomi Murray is the co-founder of Botanica Health in Rusthall. This month the herbalist and champion of natural remedies looks at the issue of sleep – and how to ensure you get lots of it

In 2020, the word ‘insomnia’ was Googled more than ever before.

Last August a study from the University of Southampton revealed that 1 in 4 people have trouble sleeping compared to 1 in 6 in previous years.

Anxiety, fear, lack of purpose and worry about the future has had a huge impact on the nation’s well-being and in turn how we sleep.

We know that poor sleep is linked to a range of health issues from depression to cancer and in fact just one week of poor sleep disrupts blood sugar levels so profoundly that a doctor might class you as pre-diabetic.

Some health practitioners believe that sleep should be the first pillar of health and it is not hard to understand why. We know how dreadful it feels to toss and turn all night, finally rising exhausted, in a low mood “Anxiety, fear, lack of purpose and worry about the future has had a huge impact on the nation’s well-being and in turn how we sleep”

Naomi Murray

Co-founder of Botanica Health

are made of this

and lacking in energy.

Interestingly sleep is not a passive process but one of great activity. Studies actually suggest that the brain flushes out toxins while we sleep, clearing the brain of damaging molecules associated with neurodegeneration.

A good night’s sleep literally clears the mind. Undisturbed sleep is necessary for cell regeneration, detoxification, balanced hormones, a healthy immune system, cognitive function and energy to cope with the day ahead.

Vitamin and mineral deficiency, not eating enough, hormone imbalances, thyroid dysfunction and an overload of stress can cause sleep issues.

A restless night leaves you running on stress hormones (adrenaline and cortisol), which get you through the day but then prevent you sleeping soundly at night yet again.

Sleep hygiene advice is usually as follows; no caffeine after lunch, reduce evening screen time, sleep in a dark room, perhaps have a relaxing bath and go bed at the same time every night.

And while these tips may work for some people, many still struggle.

If you have tried the usual formula to no avail perhaps the following can pave the way to a better night’s sleep: * Begin at the start of the day when you should take a morning walk as morning sunlight reinforces your natural circadian rhythms. * Have a sweet snack or drink before bed. Ideally a milky drink sweetened with honey. You can also add collagen as it lowers inflammation and induces sleep. Remember that sweet tea was traditionally given to someone suffering from shock to bring down the stress response. Sometimes the old-fashioned tips are the best. * Consider magnesium to reduce stress and improve sleep quality. Magnesium can also be very beneficial for night cramps and Restless Leg Syndrome. * Try the Ayurvedic herb Ashwagandha (Latin name Withania somnifora hints at its sleep support). Take one capsule morning and evening. * Try L-theanine, an amino acid found naturally in green tea has been shown to lower the excitatory brain chemicals, promote relaxation and help you fall asleep quicker and for longer. During the day it promotes ‘wakeful relaxation’ without feelings of drowsiness. * Keep blood sugar balanced all day long from your first to your last meal. Remember the type of food consumed during the day has an impact on your sleep at night. Don’t skip meals and make a determined effort to eat regular meals of protein and carbohydrate. Not eating and missing meals creates a stress response, suppressing metabolism. * Avoid evening exercise. This too raises stress hormones, leaving you unable to switch off and wind down before bed. * Avoid allergenic foods. You may find you are bloated after them, or they may leave you feeling tired or anxious. Listen to your body. * Practice 7/11 breathing (in for 7 and out for 11), preferably through the nose using the diaphram, rather than the higher up chest breathing, for 5 or 10 minutes after retiring to bed. Deep breathing activates the Parasympathetic Nervous System allowing you to rest and relax. The out breath lowers blood pressure and slows heart rate.

“Sleep that knits up the ravell’d sleave of care, The death of each day’s life, sore labour’s bath, Balm of hurt minds, great nature’s second course, Chief nourisher in life’s feast.”

–Macbeth (Act II, Sc. ii), Shakespeare