Detailed below is the advice I’ve found to be most helpful for my clients.
Firstly, the mind. Try CBT (cognitive behavioural therapy) which tackles negative thought patterns i.e. worrying. Here’s a link for further reading which I found useful http://www.moodjuice.scot.nhs.uk/sleepproblems.asp
If you’re still having problems even without racing thoughts I would recommend taking ZMA (zinc and magnesium) before bed. It’s helpful for men in particular during a strength training programme as the magnesium relaxes muscles post workout and the zinc boosts testosterone. All of my male clients that take it report better sleep as a side effect.
Both men and women would benefit from soaking in magnesium sulphate. It’s also called Epsom salts which you can buy from the pharmacy. Pour a whole cupful in a hot bath and soak for 30 minutes. The magnesium is absorbed directly through the skin. Be sure to drink plenty of water otherwise you may feel light headed due to it’s potent detoxifying effect.
We have a natural circadium rhythm and melatonin which is the hormone that unwinds us and prepares us for sleep is released naturally as it gets dark. If you’re exposed to, particularly blue light from laptop, TV etc it interrupts the release of melatonin and delays relaxation. Make sure the lights are dim and try to reduce your exposure to blue light later on.
If you train intensely in the evening it can keep you awake longer so try to train during the day or stick to lighter training sessions in the evening such as swimming or yoga. Yoga is of particular benefit for a calm mind. For anyone Brighton based my yoga teacher Holly Cooper has a fantastic Vinyasa Flow class. See here http://www.hollycooperyoga.com/yoga-in-brighton-and-hove
And lastly as always, I view good nutrition at the top of the list for making everything better! Tryptophan-rich foods which convert to serotonin, the happy hormone which makes us feel chilled, need to be the focus of your diet. The best sources are bananas, poultry, seafood, nuts and seeds.
The following meal plan contains foods high in tryptophan to help you feel chilled all day and to prepare you for a good night’s sleep.
Breakfast options
- Porridge with mixed berries and unsweetened almond milk
- Omelette with tomatoes, baby spinach, and goats cheese and a banana
- Coconut milk yoghurt with Linwoods flaxseed and nut mix and berries (this is my favourite breakfast!)
- Smoked salmon and scrambled eggs and a freshly-made green juice or smoothie
Lunch options
- Sweet potato with turkey breast and salad
- Crayfish and avocado salad (Pret do a great one)
- Grilled chicken with roasted vegetables
- Chicken and root vegetable soup
Dinner options
- Poached salmon with broccoli and kale
- Fillet steak, sweet potato and salad
- Chicken and butternut squash hot pot
- Lemon sole with minty mushy peas
Snack options
- Houmous with carrot or red pepper sticks
- Oat cakes with Whole Earth peanut butter
- A handful of nuts and seeds with a banana
- Home made muesli bar with nuts, seeds and fruit
