Why does my girlfriend sleep well at our farm?
When one of my lovely girlfriends comes to stay at our place, in the NSW countryside, she always says she has an amazing night's sleep. I've been wondering why. It could be all the farm activities! It could also be the time outside in nature, sunlight, healthy food, and the fact it is truly dark at night.
Poor sleep affects mood, digestion, brain function and and ability to effectively exercise. It has also been linked to weight-gain and increased risk of diabetes. Sleep and the health of your gut-micro-biome are interlinked, since the friendly bacteria in your gut play a role in production of hormone messages and instigating messages around the body, so it can function well.
A Japanese study suggests that the beneficial gut-bacteria in your gut micro-biome influence sleep patterns by helping to produce chemical messengers which produce hormone production, in particular serotonin & dopamine.
Good sleep is is key to a good wellbeing. How come it eludes so many of us?
Modern day life style, such as sit-down jobs, stress, regular trips to the coffee shop, less opportunities for work-breaks outside, our attachment to electronic devices and eating late, may all contribute. Refined foods and hidden sugars have been creeping into our foods too, (potentially more prevalent when dining out), which have a direct impact on sleep and digestion and also a big impact on the good gut bacteria and mood.
So what can we do?
A healthy diet, rich in unprocessed food, including a range of plants will help your body to function well. This includes more balanced hormones (essential for releasing the right hormones at the right time, like serotonin & melatonin. Also include foods containing tryptophan, which support Serotonin & Melatonin production, such as chicken, oats, spinach, black beans and fish.
Here are 22 tips which may help you gain more or better quality sleep. Only a handful might be doable for you right now! Browse the list and see if anything resonates with you...
Increase bright light exposure during the day - preferably out in the sunshine. Sunlight regulates your circadian rhythm (body clock). It tells your body when to increase or decrease the hormone melatonin, which is critical to sleep. Your body increases melatonin production when it gets dark, which signals the body that it is time to sleep. Being outside regulates melatonin, which can help reduce stress. How much time outside and/or having sun directly onto the skin is individual and would depend on where you live, lifestyle and stage of life. Do your own research and find what works for you.
Reduce screen time before going to bed. Put some distance between you and the TV, and avoid the blue light from devices at least half an hour before going to bed. (Ideally 2 hours before bed - half an hour is more realistic!). The blue light tricks your brain into thinking that it's daytime. Remember too, the content you view, or read before bed may also have an impact on your sleep or ability to get to sleep. (I find that what I watch or read before bed can also have an impact on my mood the next day!)
Have a bedtime routine and regular times for going to bed and waking. This helps your circadian rhythm function properly and regulate melatonin.
Reduce alcohol. Whilst it might make you fall asleep initially, overall it contributes to disturbing sleep. Alcohol can alter night-time melatonin levels and increase symptoms of apnea and snoring.
Use lavender in the room, a few drops of essential oil on a hanky, or in your body moisturiser. If you're lucky enough to have your own plant, pop some flowers in the room.
An evening stroll or a 10 min stretch routine during the evening are excellent for helping a good night's sleep. Try tai-chi, Pilates or yoga. This may sound like a cliché, but a 10 min stretch might go a long way if you gain better sleep feel amazing the next day
Avoid caffeine after midday, avoiding coffee after 10am. Caffeine stays in the body for up to 10 hours. I found even weak tea after about 3pm has an impact on sleep.
Create a relaxing bedroom environment: Reduce light, clutter and noise where possible. A tidy room will be more relaxing and conducive to sleep and also put you in a better mood when waking! Use light layers, instead of a quilt. and choose natural materials for bedding where possible. A darkened room will help natural melatonin production, a hormone which is key to good sleep.
No electronic devices in the bedroom - don't worry, you can still hear the alarm if the phone is outside in the hallway. We don't have a TV in the bedroom. If you do and are having trouble sleeping, maybe try taking it out or at least unplugging it at bedtime.
Avoid sleeping on the wall adjacent to the electrical panels. Sleeping directly near the electrical panels can affect sleep. They emit low electric and magnetic radiation levels which can impact sleep, mood and cause headaches. A friend's 4 year old was not sleeping well, then moved her bed to the other side of the wall after realising that she was sleeping on the other side the electrical box. She slept better after that.
Exercise: Plenty of physical activity is great for sleep! Not only does it use muscles and pump nutrients around the body, it also reduces stress, releasing pent-up adrenalin. A stroll in the evening is fine, but avoid late evening trips to the gym.
A diet low in sugar & rich in unprocessed, healthy foods helps nurture sleep. Especially include tryptophan rich foods which support serotonin & melatonin production such as: black beans, oats, chicken (pasture-raised), spinach, nuts, seeds, dark leafy greens such as Bok-choy, broccoli & rocket.
Eat your carbohydrate foods (quinoa, potato, kumara, brown rice) during the day, and have less carbs with dinner. A simple meal such as fish, chicken, egg or tofu & veggies would be ideal. Avoid sugar and refined carbohydrates, white flour products, especially in the evenings.
Eat a few hours before going to bed, to allow good digestion. It may work for you to avoid spicy food in the evening too.
Too many fluids before bed may disrupt sleep. Hydrate well throughout the day, then have no drinks for 1-2 hours before bed.
Supplements. There are supplements such as melatonin and valerian root, you could look into. Believing you need something extra to go to sleep every day, may not be useful though. Use as a last resort when you've tried everything else. Melatonin can be handy when you're dealing with extra routine challenges and international travel. Talk to your health practitioner if you want to look into these.
Magnesium. A magnesium supplement may be useful if your body is low in this mineral. One of magnesium's roles in the body is to relax muscles after contractions. Many people are low in magnesium & other minerals, due to modern living. Magnesium-rich foods include sunflower seeds, hemp seeds, almonds, spinach, chickpeas, pumpkin seeds and other legumes. Magnesium is essential for many processes in the body, including digestion and muscle recovery, and it plays a role in regulating messaging throughout the nervous system. It is stored in the body, so we are unlikely to need extra supplementing every day - see notes below on supplements.
Take a relaxing bath or shower before bed. This is good for mindfulness, focus on the soothing feel of the water and the sound of water running. It calms the parasympathetic nervous system, reducing stress. The heat releases a hormone called oxytocin, which is linked to reducing stress.
Avoid falling asleep in front of the TV during the evening. Even a 10 minute nap can be a pre-curser to a poor night's sleep.
A short nap or meditation between 2-4pm might sound indulgent, however can be restorative, increase productivity for the rest of the day and help with a good sleep routine.
Avoid all fake fragrances and toxins (not just at bedtime!), especially found in cosmetics, scented candles, laundry liquid and room fresheners. These often contain known carcinogens and may overstimulate the senses. Take time to reduce toxins in your life and keep ones you can't avoid outside the bedroom. Chemicals, such as formaldehyde, used to dress new sheets, in laminate flooring and bench tops, can have a negative impact on health, digestion and sleep. Do what you can to minimise toxins, without over-stressing about it! Try one product a week.
Gut health is key to good sleep. Approximately 90% of serotonin is stored in the lining of our gut. The hormone, serotonin is a plays a role in mood and sleep so it makes total sense to improve gut health. Prebiotic and probiotic foods, quality nutrients, good digestion, managing stress and exercise will all nurture the gut-microbiome.
A note on vitamin and mineral supplements:
The interactions between minerals and between minerals and the body are complex.
The body needs a balance of various minerals, in order for all these minerals to be stored and utilised effectively. All mineral consumption may affect the balance of minerals in the body, so be mindful of what, why and how often you are consuming these. I've seen clients who develop a kind of psychological dependence on supplements, or take them because a friend at the gym said it was a good idea.
The world of research into supplements is still pretty new and it's assumed that there are more nutrients which have not yet been identified yet.
Supplements have been life-saving and can bring amazing results, however it is important to understand what you are putting into your body, to address what your body needs and that too much of one can block the absorption of another. Just as we don't need 6 broccoli heads each day at the same time, it is unlikely that we need our supplements daily (unless prescribed for a particular disorder).
Eating a variety of foods and varying the amount (and frequency) you take supplements supports the synergy in all nutrients to be absorbed into your body. Your body is designed to store the minerals we need, ready to use in many complex processes which catalyze bio-chemical reactions.
Seek advice from a health professional about supplements.
Feel free to book a 30 min free chat to see how we work together to improve your gut health and health habits. Clients who will respond well to coaching:
Believe the investment in themselves is worthwhile
Understand that eating whole-foods will improve gut health, vitality and reduce risk of chronic illness, and are keen to learn more
Are receptive to new ideas
Are willing to make changes and seek support from their family and friends.
Talk to me - we can make a plan to fit your budget. Changing habits can be challenging and may take many months. I'm here to support you along the way. Remember, start with a really tiny change! Small steps create big change. I look forward to chatting with you.
Laura x
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