So, how can you get the sleep that you need, to let your body rest and be refreshed when you wake in the morning?
Lets look at what stops you from sleeping?
1. Your Thoughts
Often your thoughts can have a constant merry ground chatter, repeating things you have done and things you need to do. No matter what you do, you just can’t stop your thoughts, going over your day from what you have or haven’t done past and present.
Criticism can really affect your sleep. This can be criticism of what you may have said or done during your day or criticism of what others did or said to you or to other people. Your thoughts may keep trying to correct or change what has happened but no matter what you do you keep going over those words.
Both noise and light can disrupt your sleep. Try and ensure that your bedroom is completely dark and consider using ear plugs if there are noises that constantly disrupt you.
So, what can you do to just get some sleep?
Quieten your mind
Take some time to journal about you day and your life. Comment on the good, the bad and the ugly of how you actually feel about your life and others around you. Your words are not written for other people to read, unless you choose to share them. This journal is your private thoughts that you are able to express freely and easily. It is like a trusted friend that does not talk back to you!
Become a good list writer of what you want to do and cross it off as you complete it. At the end of each day write your list for the following day and clear your mind. As your complete tasks cross them off your list. IT is very satisfying to see your jobs finished. Finally say ‘I have done my best’ and repeat this 25-50 times.
Ask yourself when was the last time you really really relaxed? This is something I find difficult to do because I have things to achieve. The best way to do this is to have someone else care for you and help you relax through an acupuncture treatment with some massage. An Epsom salt bath with help you relax as the magnesium gets into your muscles.
Certain foods can really help you have a great nights sleep. Some of these include; cherries, turkey, milk, jasmine rice, bananas and sweet potatoes. Turkey is an interesting addition to this list, it contains Tryptophan which tends to increase serotonin levels, where as bananas and chickpeas are rich in vitamin B6 which helps to produce melatonin which helps you stay asleep (they also contain potassium and magnesium which will help relax your muscles). Conversely try and avoid wine, chocolate and heavily spiced foods if you are having trouble sleeping.
In Chinese medicine poor sleep is related to the blood not nourishing your mind. If your sleep is poor you will benefit taking some Chinese herbs that contain Zizyphus to help calm and nourish your mind.
Often people who are restless are lacking in Magnesium. This magical mineral comes from your foods, but often these days due to our soils being over used and leeched of minerals there can be little magnesium in your diet even though you eat good food. Other signs of magnesium deficiency can be headaches, aches and pains, or cramps. At Banksia we stock high quality practitioner only supplements that your body will absorb effectively and efficiently.
Ask one of our trained practitioners to help you to receive your best outcome and to sleep again.
To learn more about menopause click here