Friday, 9 October 2020

5 Tips for Better Sleep with Kalms | AD

I have been struggling to sleep lately. Honestly, I have always struggled to sleep. I am a chronic night owl and it's very rare for me to get to sleep at a reasonable time. But then if I do sleep early/well, I struggle to get to sleep the following night. It's a seemingly never-ending cycle. I've also noticed that the more stressed I am, the harder it is for me to sleep.

In fact, after about a week of stress-induced sleepless nights, I decided to get some Kalms Nights.  I have used Kalms Days in previous years, whenever I was feeling stressed, or anxious and they helped so much. Myself and my Mum prefer more "natural/traditional" medicines where we can, and we are huge fans of the Kalms range.


I know I'm not alone in the stress-sleep cycle. The UK has seen an overwhelming increase in the number of reported cases of adults affected by stress with 74% of the nation saying they have felt overwhelmed at some point in the past year, and 54% of people worrying about the impact it’s having on their health. Dr Irshaad Ebrahim, co-founder of The London Sleep Centre and neuropsychiatrist, commented; "Before we sleep it’s important to de-stress, reducing levels of cortisol, and replacing them with increased levels of melatonin, the hormone released in the brain that signals to the body it’s time to sleep.”


The persistence of stress can worsen our ability to sleep. As we continue to build up a sleep deficit - the cumulative effect of not getting enough sleep - our ability to concentrate worsens, mood drops and productivity decreases, all of which can emphasise feelings of stress and anxiety. I can certainly relate to that! Also the less sleep I get, the more likely I am to snap at my boyfriend - it's put unnecessary stress on our relationship countless times just in 2020! The physical effects of stress can lead to a heightened risk of respiratory problems, heart disease, diabetes and obesity.

In light of World Mental Health Day tomorrow - Saturday 10th October - I have been asked to share some of the best ways to break the stress-sleep cycle.

Ensuring consistency with a bedtime routine
Going to bed and waking up at the same time helps maintain the circadian rhythm – the body’s 24-hour internal clock. Obviously this is easier said than done! I would recommend starting with waking up earlier than you normally would. For example, I normally wake up between 8:30am-9am, but I'm going to start setting an alarm for 7am! Waking up earlier, means getting tired earlier. It's worked for me in the past!

Turning off your electronic devices
an hour before bedtime is a powerful intervention to assist sleep – go on try it for two weeks! Bright lights before bed can stimulate us, again interfering with a person’s circadian rhythm.

Using a herbal remedy
can relieve stress and improve sleep. Valerian root is a popular choice that can be used to promote better sleep or simply to relax, depending on the quantities consumed. Traditional herbal remedies such as Kalms Night can be used to improve sleep without experiencing drowsiness the next day, while Kalms Day helps to relieve stress.

Meditation or breathing exercises
Reducing cortisol levels, and in-turn stress levels, before we go to bed is a must. Try 15 minutes of meditation or breathing exercises beforehand to help decrease anxiety and promote relaxation.

Physical activity
is great for helping our body balance hormone levels, improving sleep and reducing stress. It’s a great way to release endorphins and other chemicals in the brain which reduce stress and regulate mood.

I'm definitely going to start implementing these steps again, and try to get myself back into a proper routine. I've done it before, I can do it again! See you again in two weeks for a review!

Until next time,
Saph x

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