Fancy Being A Sleeping Beauty Like Scherzinger, But Not
Sure How To Get More Shuteye? Fear Not, We Have Spoken with Our
Experts To Get Their 5 Top Tips On Getting A Good Night’s Sleep Naturally…

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1. EAT LITTLE AND OFTEN

“Ensure you are eating little and often during the day to keep your
blood sugar levels steady. This will ensure that the hormone cortisol
will start to wind down when you go to bed, as it is supposed to do,”
explains Dr. Marilyn Glenville, author of Natural Alternatives to Sugar,
www.marilynglenville.com.

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2. TAKE A BREAK FROM YOUR SMARTPHONE
New research suggests that those who are practically ‘joined at the hip’
by smartphones and tablets are worsening the quality of their sleep. The
research also stated that not only should the likes of smartphones be
avoided before bed, but that too much use throughout the day can also
have a negative impact on sleep.
“It is important to try to avoid using the likes of your smartphone,
especially just before bedtime, as the blue light the devices give off can
disrupt your body’s natural nightly production of melatonin, the hormone
that makes you feel sleepy,” explains Nutritionist, Cassandra Barns.

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3. MAKE YOUR BEDROOM YOUR SLEEP SANCTUARY
“It’s important to keep work out of the bedroom, so move studying and getting
through your emails to another room. This helps you to associate your bedroom
as a place of rest. Establish the mood of the room, making it a calm and relaxing
environment, this includes the colour of the walls, bed linen and décor, avoiding very
bright, stimulating colours,” advises Shona Wilkinson, nutritionist at SuperfoodUK.
com, the online shopping destination for health & wellbeing.

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4. MOVE WITH MAGNESIUM
“Magnesium is known as ‘nature’s tranquilliser’ and has a calming,
relaxing effect on the body. It is particularly helpful if your sleep is being
disturbed by cramps, as it is a muscle relaxant. Try to include magnesium
rich foods into your diet, such as leafy greens. I’d also recommend Natures
Plus KalmAssure Magnesium Capsules (£11.75, www.naturesplus.co.uk),”
suggests Cassandra.

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5. KEEP A REGULAR SLEEP ROUTINE
“Bedtime routines are helpful for good sleep. Keep routines on your
normal schedule. Many women I see are actually falling asleep around
9pm and then fi nd they are waking too early in the morning. You want to
try to go to bed at the same time and get up at the same time every day.
A cup of herbal tea, like camomile, an hour before bed can begin the
routine. Getting up at the same time is most important,” explains Marilyn.

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