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Insomnia Issues & Sleep Problems Part II – Lifestyle

24th August 2017 · Leave a Comment

Following on from Monday’s post, “Insomnia Issues & Sleep Problems Part I – Nutrition”, today I’m looking at some of the other major factors that could be influencing your sleep, or lack thereof. Hey, if you’re tackling the potential nutritional aspects of sleep problems, you should probably take a look at the lifestyle factors while you’re at it. Work on these and you will improve your sleep!

Even if you only sometimes suffer with sleep problems, now is the perfect time to improve your sleep, before it becomes a chronic issue. So, if you’re being kept awake at night by something other than babies or children, here are some tips to help you get (back) to sleep! You might think you know them already, but how many of them do you actually practice?

Brain in overdrive when your head hits the pillow?
Reduce stressors
  • Reduce screen-time in the evening, and have NO screen-time at all for at least 30 minutes before bed. The blue back-light of the screens (tv, iphone, laptop etc) tricks your brain and keeps cortisol levels raised, keeping you in ‘fight or flight’ mode and preventing you from relaxation and sleep. Read, instead – an actual, old-fashioned, paper book 😉 Put your phone on the automated night-mode overnight so that (a) the screen dims and reduces the blue-light that keeps your brain alert, and (b) no notifications/phone calls ping up on the screen to bother you. Better still, put it on flight mode so the wifi isn’t going on all night right by your head (why take the risk?).
  • Jot down any niggling thoughts – your to-do list for tomorrow, something for the calendar for next week, something you must tell your partner in the morning, anything really. Whatever is floating around in your brain is preventing your brain from switching off and sleeping.
Sleep problems - busy brain

For bonus points, jot your thoughts down in the dark and try to decipher your writing in the morning!

Relax the mind
  • Listen to a guided meditation before you go to bed. It need only be a few minutes long if you have not meditated before. Work your way up to 10-12 minutes of meditation before bed. Try the ‘Calm’ app for some guided meditations (there are some free ones in there to try out first).
Drown out any noises that might be bugging you.
  • Listen to white noise. Use an app on your phone to play gentle sounds, which not only drown out the ticking clock/snoring partner, but have the added bonus of helping to drown out the thoughts in your head.
  • Use earplugs if you live near a noisy road/noisy birds/noisy anything that goes on through the night and could wake you up or prevent you from getting back to sleep. They help mute annoying sounds, but don’t stop you from hearing your alarm clock in the morning. If you’re worried you might not hear your baby cry/alarm clock, just pop one earplug in the ear that is exposed and keep the other ear free (that’s what I do!).
  • Use an eyemask. Okay this isn’t a noise solution but, similarly, light could be bothering you more than you realise. We need very dark rooms for the best, most restorative sleep. Eyemasks are not just for long-haul flights (although they work wonders there too!), but are extremely beneficial if there’s an unwanted source of light in your bedroom.
Something waking you up at night?
Pinpoint what is waking you up
  • Sudden noises? As mentioned above, sudden noises that wake you up and leave you wide-eyed and kinda bushy tailed, but at the wrong time like 3am, need to be eliminated, if possible, reduced, or at the very least drowned out. Stick the white noise back on (if your brain is active) or the earplugs in.
  • Tossing and turning? If your body is having difficulty relaxing and you can’t find a comfortable position, consider that low magnesium may be at play. Magnesium helps to relax muscles, and is particularly beneficial for night cramps.
  • Pets in the bedroom? They could be bothering you more than you realise. We love having our cats in our bedroom overnight – they love to curl up at the bottom of the bed and aren’t any bother. But other times, our big cat, Bear, likes to find somewhere even warmer, like my husband’s chest or around my head on my pillow! When this happens, we wake up and usually cannot get back to sleep while he remains in that position (but it’s sooooo cute!). So if pets might be affecting your sleep, make your sleep and health the priority, and  make a comfy bed for them elsewhere.
What sleep problems? Catnap like a pro.

What sleep problems? Catnap like a pro.

The need to pee is waking you up
  • Minimise fluid intake after dinner. Ensure you get your 2 litres of water throughout the day, and don’t have to cram a litre in before bed to get your daily quota!
  • If you take tablets at night, take with as little amount of water as possible or take a little earlier, about an hour before bed, to give your bladder a chance to do its job before your head hits the pillow.
  • If this doesn’t help, there may be other causes of excessive night urination which you should discuss with your health practitioner.
You wake up and then think you might as well pee.
  • Something else is waking you up – can you pinpoint what it was? A noise that you can block out? Your partner? Find ways to help prevent the wake-up from even happening, and you’ll probably find your bladder can last until the morning.
  • Minimise how much you allow yourself to ‘wake’. If you really must go to the bathroom, don’t turn lights on – use the light of your phone to light the way if you must, but RESIST THE URGE TO LOOK AT YOUR PHONE/EMAILS/FACEBOOK/insert your online vice of choice!
What sleep problems? Sleep like a baby.

What sleep problems? Sleep like a baby.

Other sleep problems at play?

Obviously, the above pointers are general sleep hygiene tips. If you have something else causing your sleep issues, then see below for where to get some help:

My baby believes sleep is for the weak.

I hear ya. So does mine. It is definitely worth speaking to an expert for help – long-term baby-induced sleep deprivation is not fun. Try Tresillian for free advice on settling your baby at night, or there are many (paid) baby sleep consultants around these days. Or, just come and see me and we can console one another over a cuppa whilst I put together a plan to help support and fuel your body and mind nutritionally during this ‘new mother’ phase. Book in for a consult and I can create a treatment plan tailored to your specific needs.

I’m in pain and it keeps me awake.

Don’t suffer in silence. Chronic pain can often cause night restlessness and sleeplessness. If you are looking for a more natural solution to your pain management, book a consult with me today.

This just scratches the surface.

There are so many variables at play can cause sleep problems. Book an appointment with me TODAY to chat in-depth about your sleep, diet, health history, and more.

BOOK NOW!

Sleep easy knowing we are going to get to the bottom of your health issues. Let me help you get rid of your sleep problems, and get the sleep you need to reach your health goals!

Lucy x

Filed In: General Health / Tagged: fatigue, improve sleep, insomnia, meditation, relax, relaxation, serotonin, sleep, sleep deprivation, slumber, stress, sweet dreams

Post-Partum Nutrition Part II – What Should I Eat?

27th June 2017 · Leave a Comment

How can you get your post-partum nutrition right and eat to boost energy as a new mum?

Post-partum nutrition – the fourth trimester

What does every new mum have in common (and some not-so-new mums too)? Fatigue. We are just. so. damn. tired. Which makes it so much harder to eat right. Our bodies crave short, sharp boosts of energy, so we grab the nearest, easiest thing – and it usually contains caffeine, or sugar, or both. Sound familiar?

Don’t panic – I’m a realist, so some caffeine and sugar is a-okay in my book – just go BIG on quality (think organic chemical-free coffee, 70%+ chocolate), and small on quantity, and enjoy each and every sip/bite! However, you can only do so much to minimise the fatigue (we all know mum-naps are in short supply) and relying on caffeine and sugar to get you through every day will only lead to crashes. Save these treats for the really tough days!

So, what should we be eating after we’ve just put our bodies through possibly the biggest challenge they’ll ever experience? Check out below for the key areas of post-partum nutrition, and some tips for what you can enjoy during this amazing-yet-energy-zapping period of your life.

Post-Partum Nutrition Tip #1 – Protein & Fat

Just like post-workout snacks, including healthy protein and fat is critical for postpartum recovery, energy to get through long nights (and days), and fuel for breastmilk if you are breastfeeding. In fact, it is particularly important in the production of breastmilk, since a large proportion is made up fat.

Find your healthy fats in avocados, nuts, eggs, oils (extra virgin olive, coconut, avocado, walnut, macadamia, flaxseed etc). Healthy protein sources include:

  • Eggs
  • Yoghurt – full fat, Greek, no flavouring – add your own!
  • Lean meats and fish – be mindful of tuna and other fish sources of mercury if breastfeeding
  • Beans – great vegetarian option
  • Nut butter, nuts and seeds
  • Hummus – the sesame seeds and tahini (from chick peas) provide great sources of protein
  • Veg – cauliflower, broccoli and spinach are great sources
  • Protein powders – go for a good brand like SunWarrior or Raw – useful in smoothies and protein balls!
Post-Partum Nutrition Tip #2 – Dealing With Cravings

Craving sugar? Caffeine? Beer? You may find your body craving certain foods and drinks post-partum. After both births, I craved beer, when it normally wouldn’t be my drink of choice! I allowed myself a little indulgence a few days a week (I usually couldn’t manage a whole beer though). And you should too, but be mindful of what it is your body is craving and why. If it’s sugar and/or caffeine, find some healthy swaps and alternatives to get you through each day.

Ways to beat your post-partum cravings:

  • If you’re craving sugar, add cinnamon to your breakfast or snacks; cinnamon is known to help reduce the craving
  • If you’re reaching for the chocolate, try a date with almond butter – the sweetness is super-satisfying, but the added fibre, healthy fat, protein and vitamins and minerals make it a much healthier option. Just stick to 1 or 2 though!
  • If you want to chug coffee like it’s going out of fashion, try some of these alternatives – strong peppermint tea (eg fresh leaves steeped overnight) will give you a big kick in the morning; green tea contains some caffeine but offers other benefits too; dandelion root tea…
  • If you are going after cola, then try having a glass of coconut water a day instead. This will hydrate and replace electrolytes, and hit the sweet spot. This was my go-to in the mornings during the morning feed!
Post-Partum Nutrition Tip #3 – Hydration

I can’t stress how important this is. If you are breastfeeding you need approximately 2.5 litres of fluid a day; a little bit more if you are undertaking high levels of exercise, sweating a lot or are in a hot climate. Otherwise approximately 2 litres is a good amount. I say ‘approximately’ since size and stature influence this too. Remember, if you have just recently had your baby, then your body is flushing out a lot of excess fluid from the pregnancy, so it’s especially important to keep your hydration up to assist with this process!

  • Water – flavour with fruit, mint, cucumber slices etc to make it more exciting
  • Coconut water – great source of electrolytes
  • Coffee & tea – these count towards your fluid intake, but remember they are also diuretics, so limit them to 1-2 cups per day
  • Soft drinks – these don’t provide any nutritional value, so try to avoid or limit to 1 glass a few times a week
  • Alcohol – whilst this is another source of fluid, it is generally quite dehydrating. Have an extra glass of water for each alcoholic beverage to balance things out

*Don’t forget, breastfeeding requires more ‘extra calories’ than being pregnant. It can zap you further of your nutrients and energy, making good post-partum nutrition for mum even MORE important. Be mindful too of how much caffeine (tea, coffee, chocolate, soft drinks) you are consuming, as small amounts can reach bub.

Need some extra help to boost your energy and immune system, and get back on track after having your bundle of joy? Then get in touch NOW to book your postnatal consultation.

And don’t forget to check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your hormones:

“Nutrient-Boosted Lunches for Women – in 10 minutes or less”

Filed In: Post-Partum / Tagged: caffeine, cravings, energy, fatigue, hydration, new baby, new mum, nutrition, postpartum, preparation, tips

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The Real Nutritionist is about optimising your health and wellbeing. It's honest and holistic, yet balanced and realistic.

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