Mammoth Health

On the 11th Day of Christmas

Ensure you’re getting enough sleep

If you did not get a good night’s sleep last night, join the queue. A national sleep study estimates that 80% of Australians are experiencing some issues with sleeping which is negatively impacting their waking life (Pfizer Australia Health Report).
In fact, lack of sleep is becoming a serious problem for many as we work longer hours with increasing pressure in our lives.

One of the most important building blocks of vitality resides in the healing power of sleep and so adequate, good quality sleep needs to be a priority in the Silly Season.
Experts believe we need 7-8 hours of quality sleep each night to restore our bodies. So if you’re not getting this you are most likely in ‘sleep debt’ and feeling it.

To restore a good sleeping pattern try the following:

  • Avoid caffeine (especially after noon)
  • Limit alcohol as it affects sleep quality and avoid nicotine as it is a stimulant
  • Maintain consistent bedtimes and wake-times (including weekends and holidays)
  • Exercise regularly, which not only helps clear stress hormones but also helps regulate circadian rhythms. Preferably exercise before dinner (exercising too close to bedtime may worsen insomnia)
  • Keep the bedroom cool, well-ventilated, quiet and dark
  • Avoid sugary, high-fat foods in the evening – they are stimulating and counterproductive to quality sleep
  • Pop a few drops of lavender essential oil on your pillow. Inhaling lavender can help ease anxiety, promote calmness and relieve stress thus inducing sleep

Herbs

If you’re still having trouble getting to sleep or staying asleep try these Herbs:

  • Valerian is the ‘emperor herb’ for sleeping. It is a muscle relaxant and tonic to the nervous system as well as fantastic for anxiety. Valerian is the herb that will help you get off to sleep
  • Passionflower is a beautiful herb traditionally used for anxiety, irritability and insomnia. Whilst valerian helps you to get to sleep, passionflower helps your stay asleep. In situations where you may experience broken sleep (eg shift workers, lactating mothers, jet lag) passionflower is fantastic as it has the capacity to deepen sleep so your experience a more effective and better quality sleep
  • Hops is another sleep herb used to nourish the nervous system whilst you are asleep.

Traditionally sleep herbs are used together to relieve insomnia, thus the herbs are used synergistically – the herbs have a much more powerful effect if taken together rather than if taken on their own.

“Because it’s Not a Rehearsal”
Live Better

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