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On a scale of 1-10 make a note of how you are feeling this week compared to last week, or report it on the group page.

Hopefully any extra “tiredness” from the first week will have passed and more energy returning.  Make sure you are hydrated if feeling sluggish.

 

There are many lifestyle tools we can apply to make sure our body´s function at their best. Perhaps the most important of all linked with Nutrition is SLEEP and this is Sleep Awareness month!

Sleep is our underrated superpower and the single most important thing we can do to prevent disease or reduce risk so over the next few days I´ll explain a little of the links between poor sleep/hormones/foods/weight and you can take what´s good for you.

 

Studies have shown a clear link between sleep quality and nutrition – the worse one gets, the worse the other becomes. You can´t fix one without fixing the other. This means that by improving your nutrition during this cleanse you should also improve sleep quality. Not necessarily duration, but the quality of deep sleep whilst in your bed.

 

Eating close to bedtime can interrupt your sleep quality all night as the body will switch to digestion “mode” rather than focusing on repair, so give yourself a minimum 2 hour gap from eating before sleeping if possible.

 

Sleep disturbances between 1-3am are often linked to the liver but why? How does this organ affect your sleep? Certain hormones are secreted while you sleep and are governed by your body’s circadian rhythm. For example, cortisol, melatonin, prolactin, ghrelin and the human growth hormone (HGH) are regulated by your circadium rhythm.

While stress often appears to be a culprit, affecting sleeping habits, it is possible that your body could be trying to tell you something else.  Getting into sunlight/daylight first thing for 5-10 minutes and dimming lights early evening all help with resetting sleep/wake hormones.

 

Waking up at a time when the liver is active (1-3am) is supposed to indicate that your liver could be becoming overwhelmed by the detoxifying process, stimulating symptoms such as back pain, PMS type symptoms such as increased irritability. In this case you may need to increase water consumption during the day (not late on or you will be up peeing all night) and increase your intake of leafy veggies.

 

Here are my top ”botanicals” for helping sleep along with Magnesium glycinate and Taurine.

 

Calming botanicals for aiding sleep and relaxation.

 

  • Lemon Balm Leaf (Melissa officinalis) Lemon balm is a traditional herbal medicine known for its use as a mild sedative to induce calmness and relaxation. It has a long history of safe use and no adverse side effects have been reported.
  • Passion Flower (Passiflora incarnata) Alkaloids, flavone glycosides, and sterols found in this plant appear to provide a broad range of activities that promote a tranquilizing effect on the central nervous system.
  • Valerian Root (Valeriana officinalis) Valerian is one of the most relaxing herbs available, and is recognized for its ability to calm the entire body.

 

 

Do you have rituals in place to help you sleep?

Hopefully with less food before bedtime and no caffeine or alcohol to affect sleep patterns, many of you are sleeping more soundly?

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