Sleep expert shares top tips on how to set up bedroom to get the best night's sleep
Getting a good amount of sleep can sometimes seem impossible. There are a number of factors that can keep us awake at night, from stress and anxiety to illness and injury. However, there are methods available that could help you get the shut eye you need.
Nutritional therapist and Well.Actually’s external expert, Katarina Cepinova, spoke exclusively with Express.co.uk to explain more.
“What we eat and drink can have a profound effect on the quality and duration of our sleep,” she said.
“The nutrients and vitamins that we obtain from food, drinks and supplements can massively determine how we sleep at night.
“Getting the right nutrients can often be the difference between restless tossing and turning or sleeping peacefully and restfully.”
With this in mind she shared six supplements with sleep-enhancing properties.
Zinc
“Zinc is one of the key minerals our body needs to support healthy immunity as well as in the regulation of sleep cycle, supporting longer sleep patterns,” she said.
Magnesium
She said: “This mineral is often called ‘nature’s relaxant’ or ‘mighty mineral’ due to its benefits on many biochemical reactions in the body, including supporting restful sleep.
“Taking magnesium relaxes the body and mind to promote better and less interrupted sleep.”
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5-HTP
“Also called 5-hydroxytryptophan, 5-HTP is an active component that can be found in the seeds of the griffonia simplicifolia plant,” Ms Cepinova explained.
“It helps our body to naturally produce serotonin, our happy hormone, as well as melatonin, our sleep hormone, thus supporting a good night’s sleep.”
Reishi mushrooms
Reishi mushrooms can be eaten fresh, however, they are more commonly taken as a supplement in powdered form.
She said: “The ultimate super mushroom has gained a lot of popularity in recent years due to its numerous health benefits, some of which include helping to calm the mind and ease stressful tension which in turn helps to improve sleep.”
Schisandra
“This unusual berry has been used in traditional Chinese medicine for its adaptogenic properties, helping us to build better resistance to stress and promote calmness in the body,” Ms Cepinova commented.
Schisandra can be bought from health food stores in powder or tablet form.
Vitamin B6
She added: “B6 is one of the key B vitamins that support healthy functioning of our nervous system and promotes a healthy sleep pattern by increasing the production of our sleep hormone.”
Ms Cepionova also recommended certain foods and drinks for promoting better sleep.
Montmorency cherries
She said: “This lovely little red fruit is not only packed with many health benefiting nutrients but also helps our body to naturally produce our sleep hormone, melatonin, helping us to fall asleep faster and stay in a deeper sleep.”
Chamomile
“This delicate and pretty plant is a very popular herb used for its calming and sleep-promoting effects,” she added.
“Opt for a warming chamomile tea before bed to help you drift off to the land of nod.”
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