How to Find your Way to the Land of Nod! Irene Ní Fhlannúra
which is another plus for the milk theory. Tahini (sesame seeds) is a super source of calcium and ideal for a dairy-free alternative for calcium. Magnesium is Nature's tranquilizer - calming nerve cells, relaxing tension and making us dreamy. Magnesium is plentiful in leafy greens, pumpkin seeds, almonds, wholegrains and dark chocolate. A couple of squares dark chocolate (greater than 80% cocoa solids) and a handful of pumpkin seeds make a good bedtime combo! Wash it down with hot cacao milk and its lights out, goodnight! Herbal teas, tinctures and other herbal preparations valerian, chamomile and lemon balm used as a bedtime tea. For a therapeutic dose of these herbs, use a tablespoon of dried or fresh herb to one mugful of boiling water. Allow to steep for 10 minutes before drinking. Drink these teas during the day also, instead of tea or coffee. Both valerian and lemon balm are particularly good for sleeplessness brought on by stress or anxiety. Valerian combines well with lemon balm and hops extract in herbal remedies or may be used alone. Another gentle sleep-inducer is passionflower. A dose of the tincture in a little water half hour before bedtime is best. A comforting bath or foot bath is also a great addition to your bedtime routine. Add 10-15 drops of essential oil such as lavender, orange blossom (neroli) or ylang-ylang. These aren't just great smells; they are absorbed quickly through the skin and work their calming and soothing effect in a matter of minutes.
Sleepless nights, tossing and turning is enough to drive the most resilient of us over the edge. The heightened levels of Covid-anxiety are not helping matters but it is during these troubling times that sleep can play a vital role in our physical and mental wellbeing. Adult humans need seven to nine hours of good quality sleep for healing and repair, to recover from stress, to regulate and reset our body clock, to process thoughts and emotions and rejuvenate the mind and body. Yet for many adults, getting a good night's sleep is becoming a bit of a nightmare! A chronic lack of sleep is linked to medical conditions including obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death. And if that is not enough to keep you awake - stress, worry, caffeine, stimulants, alcohol and a poor diet (high in sugar and food additives) are also major contributors to poor sleeping patterns. If counting sheep isn't working for you, maybe there is something in the kitchen that might do the trick! Few foods have the reputation of curing insomnia quite like a glass of warm milk. There is even a “sleepy” version of milk in the shops which contains higher levels of melatonin because the cows were milked at night! In humans (I’m not too sure about cows) darkness prompts the pineal gland in the brain to produce melatonin while light causes that production to stop. Melatonin regulates the circadian rhythm (our body clock) which in turn synchronizes the sleep-wake cycle with night and day. In doing so, this facilitates the transition to sleep and promotes quality rest. Now, if the farmer can sneak into the milking parlour in the dark and milk a relaxed and resting mother, there may be a chance that her milk has higher levels of melatonin at night. In saying that, milk does have some calming qualities that may help with sleep including amino acid, tryptophan which converts to melatonin and to 5-HTP, the precursor to serotonin, the mood stabilizing hormone. Most science points to the psychological link we have with milk and that it is the association with contented, sleeping babies that triggers our sleepy response! Either way, milk may be a contender in the pursuit of catching those Zzzzzs. It was once thought that melatonin was a hormone exclusive to humans and animals but now it has been concluded that melatonin is found in nuts, sprouted seeds, some grains, cherries, red grapes, insects and bacteria. Black, non-glutinous rice, oats and barley have the highest content while tart cherries (Montmorency variety) top the fruity melatonin charts. Interestingly, researchers have also linked melatonin with antioxidant properties, which may explain why much of our repairs are made at night! Tryptophan, as mentioned above and also found in nuts, pumpkin seeds, turkey, oats and legumes needs to be combined with a complex carbohydrate such as wholegrains or vegetables. Without carbohydrates, tryptophan has a difficult time crossing the blood-brain barrier and is often left languishing outside in favour of other amino acids such as tyrosine - which stimulates brain activity and has an opposite effect on our sleep. For bedtime snacks combine complex carbohydrates, such as wholegrains with a small amount of tryptophan-containing protein, eg oatcake with pumpkin seed butter. Calcium helps in the conversion of tryptophan to sleep inducing hormones 8 Corca Dhuibhne Beo
Now that you have the right ingredients for a great night sleep, enhance your efforts by clearing your bedroom of clutter, electronics, bright lights and noise - all of whichcan keep you awake. TVs, computers and mobile phone screens with their bright screens inhibits melatonin production. Sometimes, in the panic of not being able to sleep, we can overlook the simplest remedies or overthink our insomnia. Once discovered, poor sleeping habits can be overcome so take time to examine your own sleep routine. Tune into your natural circadian rhythm which paves the way to the land of nod with a soothing, gentle transition time, separating day from night and soon you will be sleeping like a baby! Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Natural Health, Dingle 086 1662562 - Website: www.renuanaturalhealth.com •
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Irene Ní Fhlannúra, Nutritional Therapist, Ré Nua Natural Health, Dingle
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