©Alva Carpenter
Sleep problems are different for everyone, whether you have difficulty getting off to sleep, or waking in the early hours and thinking. There are many reasons for sleep problems but the fact is that if you wake feeling tired you are likely to desire sweet foods and caffeine laden drinks to drive your depleted energy store. Lack of sleep over long periods can leave you edgy and grumpy. Also lack of sleep can affect your mood. If you tend to wake regularly in the early hours you could be suffering adrenal exhaustion due to long term stress. A sluggish liver could also be to blame, overburdened from alcohol, prescription medicines or fatty meals. Not only does a lack of sleep affect energy and general wellbeing, it can have further reaching consequences. Many people when absolutely desperate resort to prescription sleeping pills. These can become highly addictive and if taken in the long term can affect memory and brain chemistry. Luckily, there are a host of natural remedies that can help and are well worth trying before using prescription drugs.
Sleep Solutions
- Try to get into a regular routine by going to sleep at the same time each night
- Try to have a winding down activity at the end of the evening such as listening to music or chilling out in front of the TV or reading light a book or magazine
- Regular exercise is an excellent sleep solution because when your body is physically tired it will sleep. Swimming is great for improving breathing and sleep patterns. However, evening exercise could keep you awake so make it before 8.00pm
- Never bring work of any kind into the bedroom
Family favourites like a hot bath before bed and a milky drink have now been proven to work.
If you find yourself wakeful and thinking in the night, try to think about the sea, the colours and the waves; that works for me. Chamomile tea instead of coffee after an evening meal reigns top for its relaxing and calming properties. Chamomile has been used for centuries as a sedative and there is even early reference to the Egyptians who used this.
Avoid:
Caffeine: especially after 1pm. Remember caffeine is found not just in tea and coffee, but also in cola, chocolate and some over-the counter cold remedies. If you are a regular tea or coffee drinker, gradually cut down. Switch over to herb teas, fruit teas or dandelion coffee. Don’t do this too quickly as you will suffer withdrawal headaches.
Alcohol: If you drink alcohol in the evenings it can make you feel sleepy. Because of the way it is metabolised you will sleep for a few hours, but then wake and find it difficult to get back to sleep.
Smoking: Nicotine is a stimulant and can cause insomnia. Smoking is so bad for your health and you need to stop.
Increase:
Complex Carbohydrates: Make the last meal of the day contain carbohydrates like pasta, potatoes or brown rice. These starchy foods have a relaxing effect.
Serotonin is a hormone that makes us feel good and reduces anxiety and helps sleep, so make sure you have a daily banana.
Key Nutrients Keep You Balanced
The B vitamins are very important to your mental well being and your energy levels, so if you are not getting enough sleep your vitamin B reserves may be used up rapidly. You will need to boost your levels of vitamin B in the morning with a good breakfast. Make sure that you have a power breakfast with brown bread containing yeast with a poached or boiled egg or cheddar cheese. Or else have whole grain breakfast cereal with skimmed milk or plain yoghurt. Having this breakfast will give you the energy you need for your day and stop you snacking on junk foods for energy.
Weight Watch
Cooking For One
You have several advantages in losing weight when you live alone. No one is around to sabotage your healthy eating plan, and the only foods you need to have on hand are all the good nutritious items you can eat. If you live alone and cook only for yourself, why not buy more than enough for one meal and make several servings to set aside and freeze for later use? Another good idea is to set aside a day and cook two or three meals at once for later use. But don’t be tempted to eat more than one at a time!
Recipe of the Week
Zucchini Salad with Tomatoes and Basil Vinaigrette
Serves 6
Ingredients
1 large zucchini, cut into half-circles about 1 cm thick
1 large yellow squash (or 2 small), cut into half-circles about 1 cm thick
2 tsp. Dijon mustard
2 tbsp. red wine vinegar
2 tbsp. fresh lemon juice
1 tbsp. finely chopped shallots
1 tbsp. extra virgin olive oil
2 tbsp. freshly chopped basil
salt to taste
1 large fresh tomato, diced (or 1 cup canned diced tomatoes, drained)
freshly ground black pepper
Method
Place about 5 cm of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the zucchini and squash in the basket for about 3 minutes, or until their colors turn bright. Remove the basket and run under cold water to stop the cooking process. Set aside. Meanwhile, in a small bowl, whisk the Dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the olive oil and basil. Season with salt and pepper to taste. (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.) Gently toss the zucchini and squash in the vinaigrette with the tomatoes and serve at room temperature or chilled.
Ask Alva
Q
My children only like eating white bread sandwiches - is this bad for them? Mabel
A
White bread is a good source of calcium and children generally don’t need as much dietary fibre as adults. But children do need to eat bread containing yeast so make sure they do not only eat Pita or Arabic bread. Alva