Sleep Hygiene Tips

Finding simple ways to unwind at night can be useful for a deep and restorative sleep, night after night.
Here are some simple tips that can be surprisingly effective 
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• Add a few drops of lavender oil to an evening bath, or onto a tissue beside your pillow
• Meditation  - it decreases the activity of the mind and is incredibly effective.  There are many options here, either in the form of classes or on-line guided meditation.  I suggest you search "mindfulness of breathing" and go with an option that works for you
• Low light level (i.e. candle light)
• Relaxing classical musical may help to assist the unwind process
• Avoid watching TV or using the computer for at least 1½ hours before bed (preferably 2 hours)
• Remove all electrical appliances from the bedroom, including your mobile phone.  
• Use a battery operated alarm clock if necessary, and try to avoid one that has a light display as these disrupt our hormone levels.  It needs to be dark in your bedroom.
• Unplug an electric blanket from the wall socket prior to getting into bed
• Do not charge cell phones near the bed.  Electromagnetic radiation (EMF) disrupts sleep and hormonal balance.
• Warm 200ml of milk.  Take 1 hour before bed (if appropriate for you)
• After 5pm avoid tyramine containing foods:

          Banana (the riper, the higher the tyramine)
          Pizza
          Processed and cured meats
          Avocado 
          Liver, especially pate
          Caviar
          Cheese.  Most aged cheeses contain high tyramine.  Cream and cottage cheese contain virtually none.
          Chocolate
          Alcohol esp. red wine and champagne
          Soy (fermented) i.e. soya sauce, tofu, miso, tempeh
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Those who have a chronically disrupted sleep patterns will most likely need to consult with a natural health practitioner to  get additional support and assistance in this area.  


Vanessa Winter
BED., BHSc., Dip.Nat., Dip.Herb.Med., NMHNZ