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I only appreciated the full value of sleep after my son was born and we experienced regular interrupted nights. After a few weeks my mind started playing tricks and my wife would often find items in our food cupboards which were obviously not supposed to be there!
It took us several months to resolve my son’s regular wake up calls - we mixed bananas with his formula which sustained nutrition beyond 2 hours. By that time, I felt I was functioning at 30% of my usual capacity. However, I then found it difficult to restore my sleep pattern back to the pre-parenthood 7-8 hours. My body and its sleep hormones had adapted to the new regime.
Sleep research demonstrates how long term sleep problems impact health. The health impact data for sleep problems is a wake up call in itself! Long term effects include a decline in cognitive function, increase in mental health problems, chronic fatigue, and lack of concentration / irritability.
Every person is unique. However, the National Sleep Foundation guidelines advise that healthy adults should sleep, on average, between seven and nine hours a night.
How to reset the sleep pattern with natural solutions.
Sleep disturbances can be caused mainly by lifestyle, environmental and health factors.
Understanding and treating the primary cause, should usually resolve the issue and improve the quality of sleep.
I concluded from this experience, that I should never underestimate the power of food or drink to affect my health including sleep. To reset my system, I cut out all products containing caffeine and sugar for 2 weeks and then reintroduced them carefully avoiding caffeine in the afternoon or evenings. I love a glass of red wine in the evenings but I noticed even one glass affected the quality of my sleep making me wake up during the night so I reduced my week day alcohol intake too.
I’m not a smoker but the data shows that nicotine is a brain stimulant so, while it is advisable to quit smoking altogether, it is important to avoid smoking just before bedtime.
Daily exercise is fundamental for physical and psychological health; however, exercising just before bedtime will increase the body’s adrenaline production and raise body temperature, making it more difficult to switch off. So, exercise earlier in the day and try to avoid more intense exercise 2 hours before bedtime if possible.
The influence of daylight on the body’s sleep hormone melatonin is well documented. Exercising in daylight helps to restore melatonin levels in the evening. However, a glance at a mobile phone or laptop screen at night will quickly reduce the levels of this sleep hormone. Even opening a fridge door at night can have a negative effect.
Problems such as headaches, migraines or chronic pain will stop you from getting a good night sleep. Speak to your GP or Pharmacist about the appropriate medication or natural remedy to treat the relevant symptoms in order to resolve the issue.
Stress and mental health problems like anxiety and depression contribute to a high percentage of sleep difficulties. In this case, a combined approach of psychological support, lifestyle changes and use of medication/natural remedies, tailored to the severity of symptoms, is often very helpful and can restore emotional balance and promote restful sleep. Also, relaxation techniques such as meditation, yoga, mindfulness can help you to relax and unwind.
Furthermore, sleep difficulties can be related to hormone imbalances; fluctuations in the levels of testosterone, thyroxin, cortisol, progesterone and melatonin (sleep hormone) can all disturb your sleep pattern.
The production of melatonin naturally increases especially with evening darkness and it is a central part of the body’s sleep-wake cycle. The levels of melatonin are very important to induce and maintain sleep. Synthetic melatonin can be taken for the relief from short term sleep disturbances and can help adjust the body's internal clock. Consult your GP before starting melatonin therapy which is available on NHS prescription.
The bedroom should be somewhere that we associate with sleep. It is better to remove distractions from your bedroom and watch TV, play computer games and eat in another room. This will allow you to relax and unwind.
Also the ‘blue light’ generated by computers, phones and tablets displays suppresses the production of melatonin, hence causing sleep disruption. It is recommended not using these devices at least two hours before you go to sleep in order to reduce the impact on the quality of your night rest.
Other common factors that can affect sleep are light, temperature and noise. You should be able to control the intensity of light and noise in the room by using blackout curtains/ eye mask and ear plugs respectively. The temperature of the room is also very important; feeling too cold or hot can disrupt your sleep so always make sure you work out the best sleep environment for you. Keeping a sleep diary can be useful to record the conditions that helped you get a good night sleep.
How can Nature help?
At the Naked Pharmacy we believe in a holistic approach to health.
While addressing the root cause of sleep difficulties should be the first point of action, the use of natural remedies can support the process leading to a better quality and quantity of sleep.
How will Saffrosun help me?
At The Naked Pharmacy, we ensure that all of our supplements are made with effective strength bioactives and are scientifically supported by clinical trials. You can read more about our research here.
Pure Marine Magnesium is a natural remedy which helps to support optimum nerve and muscle function, while promoting relaxation. It is sourced from sea algae and is one of the seven essential minerals we need for our bodies to function healthily. Magnesium helps relax muscles and induce sleep.
You can read more about clinical trials on the effect of magnesium supplementation on primary insomnia here.
It is recommended to consult your Pharmacist or GP before taking any new supplement to make sure it is suitable for you, do call us on 01483 685 630.
After the birth of my son I realised why sleep is a vital component of overall health and well-being to help my body repair and re-set, ready for a new day. Taking a step by step approach to treat my sleep disturbance eventually resolved the issue. Eventually, I realised that my pre-bed routines and environment had a significant influence on the quality of my sleep. Small, incremental changes made a big difference.
Natural remedies proved effective for me and still form part of my approach, whenever I am troubled with poor sleep. At The Naked Pharmacy, we are always very happy when we help solve customer sleep problems because we know how much this will improve overall health and happiness.
Looking after your body’s natural defences has never been more important. With flu season right around the corner, now is the time to supercharge your immune system and protect you and your family against those dreaded seasonal bugs!
Vitamin C and Zinc are essential minerals, which our bodies do not store or make and so we rely on adequate intake from our food and supplements.
A natural source of vitamin C
Vitamin C plays a vital role in the synthesis of collagen, a protein that is essential for the health of your skin, hair, and nails.
Immune Hero will help to promote healthy and radiant skin and reducing signs of ageing.
HOLY BASIL, OYSTER & SHIITAKE MUSHROOMS
Natural sources of Zinc
Zinc plays a pivotal role in maintaining a robust immune system. It helps regulate the production and activity of immune cells, ensuring they function optimally.
Zinc is also crucial for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function, and it is even responsible for our ability to taste and smell!
When taken together, Vitamin C and Zinc can have a synergistic effect on your health. They work together to support the immune system, enhance wound healing, and promote overall health.
Formulated with nutrient-rich Amla fruit extract, Holy Basil, Oyster and Shiitake mushrooms, Immune Hero is packed with Vitamin C, Zinc, and an abundance of bioactive compounds to help support your health.
Like all of our supplements, this remedy is sourced from naturally strengthened botanicals with absolutely no artificial ingredients and free from chemicals, colours, additives and bulking agents!
HOW NAKED ARE YOUR SUPPLEMENTS?
We all know about junk food, but what about junk supplements? Have you ever considered the quality and transparency of the supplements you choose?
In a world where health and well-being have taken centre stage, many of us are turning to supplements to support our overall vitality. With an abundance of choice available, it's essential to navigate the world of dietary supplements wisely.
We aren’t what we eat... We are what we digest, absorb and utilise!
Naturally sourced supplements harness the complex synergy of bioactive compounds found in whole foods and botanical sources. These supplements provide a holistic approach to nourishing the body, delivering a comprehensive blend of vitamins, minerals, antioxidants, and phytochemicals.
Supplements sourced from nature are easily recognised by the body leading to high nutrient absorption and utilisation whilst minimising any side effects or potential medication interactions.
CAN SYNTHETIC SUPPLEMENTS MIMIC NATURE'S DESIGN?
The truth is, synthetic supplements attempt to replicate the benefits of their natural counterparts through laboratory processes. However, they often fall short in capturing the full spectrum of compounds present in nature.
Synthetic supplements also behave differently to naturally occurring nutrients and therefore, they are not recognised by our bodies in the same way. This inevitably leads to reduced absorption rates and bioavailability, potentially making them ineffective.
WHAT ABOUT SAFETY?
The potential for long-term risks to health far outweighs any health benefits or cost savings associated with consuming synthetic vitamins.
Synthetic supplements are often made using industrial petrochemicals and solvents, which can increase the toxic load on the body. Worse yet, the body may not recognise the isolated nutrient, consider it a foreign body, and target it for removal!
These supplements often contain very high amounts of nutrients to make up for the body's inability to absorb them; these high dosages could lead to health issues due to overdosing.