 In today's modern world the one thing that seems to escape us is sleep. But are we our own worst enemy? How many of us start the day with a large coffee or tea and continue to top up our caffeine levels throughout the day and then wonder why we can't sleep at night? Or how about spending our evening watching box sets and scrolling through our phones?! If we want to improve our sleep there are a number of things we can do to help. 1. Reduce Caffeine. By all means start the day with a cuppa but try and avoid caffeine after lunch time as it can leave you feeling wired. Instead try herbal teas, hot water and lemon or why not try a 'Beet It' shot if you're really flat? 'Beet it' is a concentrated beetroot shot which provide nitrates which convert to nitric oxide. Studies have shown that this can increase stamina and endurance in sport and lower blood pressure. My personal favourite is green tea. Green tea has around 15mg caffeine and also contains the calming amino acid L-theanine which is often found in sleep remedies. It's a great way to reduce caffeine and take something which has many health benefits including being cancer protective. Tip: Reduce caffeine gradually over a couple of weeks and drink lots of water/herb teas to offset headaches. 2. Increase protein. Many people make the mistake of reaching for caffeine when that 3 o'clock slump comes. What we should actually be doing is balancing our blood sugars by having good quality protein throughout the day. Feeling tired? Try some nut butter on an oatcake, or carrot sticks and hummus to give you a boost. It's important to include protein in your evening meal and supper if you are struggling to sleep as we need the amino acid tryptophan for the manufacture of both serotonin and melatonin. A late snack of a handful of nuts or a small glass of almond milk or organic cows milk can help promote sleep as they provide us with tryptophan. Watch out for those sugary night time snacks as often we can wake up in the night due to a blood sugar dip. If you we want to get to sleep and stay asleep, this is a great tip to keep in mind. It's also the reason why a nightcap of your favourite tipple doesn't work as alcohol tends to spike blood glucose and as a result we can wake hungry in the night. 3. Exercise daily in daylight Another way to ensure good melatonin levels is to take a walk during the day, perhaps on your way to work or on your lunch break. Research has shown that early exposure to sunlight ensures an earlier release of melatonin at night which ensures good sleep onset. This is because daylight increases the brain's release of serotonin which lifts our mood and this converts to melatonin to prepare us for sleep as darker light triggers the release of melatonin. You can see why walking in the daylight is a great mood booster also! Just as an observation, I wonder whether the trend towards exercising in gyms with artificial light has had an affect on our circadian rhythms due to a lack of exposure to natural light! These factors also explain why we all need a good routine when it comes to sleep hygiene and circadian rhythm. Any slight change in these hormones can be very disruptive to the whole of our endocrine system. 4. Turn off that device. How many of us spend our evenings catching up on TV shows or scrolling through our phone's attempting to read the internet?! (I blame instagram!) But all that blue light before bed hugely reduces our melatonin production and sends our circadian rhythms out of whack. We can reduce our exposure to blue light by downloading f.lux to our computers. This app dims our screens to match sunlight outside. Remember to turn off the TV and put away your phone at least two hours before bed time. Why not read that book you've had sat by your bed for 6 months? Or have a relaxing bath? 5. Epsom Salts Bath Magnesium is really important in helping us to sleep as it reduces cortisol, the stress hormone, which can keep us awake at night. It also allows our muscles to relax helping us to really feel rested. Sadly around 80% of us are deficient in this vital nutrient. Having an Epsom Salts Bath is a lovely way to relax and top up your magnesium levels. Add a mug full to your bath and relax for 20 minutes to absorb the full dose. Then make sure you dab dry rather than rub as you don't want to wipe off all your magnesium. If you have trouble sleeping you may find you are deficient in this mineral. We recommend a supplement to increase your levels in the short term. Come and speak to us to find out which one would be best for you. If you are having trouble sleeping and would like to know more about any supplements which can support you e.g. Valerian, Tryptophan etc., pop into our shop at 44 St Andrew Street, Aberdeen, AB25 1JA and chat to our Nutritional Therapist, Beverley. It is not advisable to take anything without checking drug nutrient interactions first. We look forward to welcoming you. BetterYou Magnesium Spray
£12.95
BetterYou Magnesium Oil Body Sprays are a simple and scientifically proven method of delivering a high dose of absorbable elemental magnesium through the skin to replenish magnesium levels. This range includes sprays help with different areas of your life including sleep, sports performance and joint health. nutri Advanced Megamag Fem Balance
£38.56
£34.70
MegaMag® Fem Balance is a fast-acting powder with magnesium combined with other key ingredients formulated to support female health and hormone balance High-strength magnesium based formula designed specifically to support hormone balance and reproductive health in women. Our MegaMag® Fem Balance is a unique combination of magnesium , myo-inositol, B vitamins, vitamins C and E and calcium. This combination of ingredients not only supports hormone balance, but also fertility, energy production and the nervous system.
BettterYou Magnesium Bone Lotion
£9.95
£8.95
BetterYou™ Magnesium Bone Lotion supports bone health with the combination of magnesium and calcium, expertly formulated at an optimal 1:1 ratio and blended with a hydrating lotion to create a unique way to supplement these two essential nutrients.
An effective alternative to tablets and capsules, providing exceptional support for bone and skin health. 5ml (4 pumps) of Magnesium Bone Lotion delivers a minimum of 75mg of magnesium and 75mg of calcium. Ingredients
Suitable for
Guaranteed free from
nutri Advanced Magnesium Glycinate
£20.80
Sold out Due to limited stock, only one item can be ordered per customer per order. High strength magnesium in a well-absorbed form designed to support muscle function, the nervous system, energy production, bones and teeth. Key Features
What does Magnesium do? Magnesium is a mineral that is essential for life, and is found in every cell type in every organism. It is needed for hundreds of reactions within the body, including helping with energy production, reduction of tiredness, maintenance of normal muscle function, and keeping your bones and teeth healthy. Why choose our Magnesium? Magnesium as glycinate is a superior, highly absorbable form of magnesium, that is well tolerated especially by those with sensitive digestive systems. Provides 100mg of magnesium per tablet. Who is it suitable for? Anyone who wishes to take extra magnesium in a high quality, gentle and effective form. Poor soil and processing methods can mean that even those eating a balanced diet might not be getting as much magnesium as they need.
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WHAT OUR CLIENTS ARE SAYING“I did Nutritional Therapy with Beverley and it was life changing. I highly recommend it!” Allison Blakely (Glasgow)
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