The Sleep Report: I have trouble falling asleep
Hard to just let go, even whilst cuddled up in a cosy bed in the evening.? Despite the fatigue, the brain, bathed in adrenaline just as it is in the middle of the day, keeps the body in a state of constant vigilance.
Solutions “It is impossible to sleep without letting go of the conscious mind, that is to say, reaching a place of emotional peace,” says Dr Yann Rougier, founder of the Institute of Medical Neuroscience and Applied Neuro-nutrition in France. We must create a space of distress – stay calm for 30 to 40 minutes before bedtime, in the dark if possible, to enable the production of melatonin, the hormone that regulates our biological clock. Reading is welcome, but neither on your tablet or computer as their light rays keep the brain in “awake” mode.
Along the same lines, cut out the stimulants – coffee, colas, isotonic drinks or dynamic sports (eg: tennis and jogging) – after 5pm. A bath can help relax but beware – the temperature must not exceed 36 °C, because the body needs to cool down before falling asleep. Chronic night owls who are still busy pottering about at 1am when their alarms go off just six hours after can readjust their body clocks by exposing themselves to morning at dawn. For 3 weeks, get up a little earlier than usual – including weekends – and have your breakfast outdoors or next to an open window. This natural therapy synchronises your flow of melatonin with the demands of your schedule.
One extra trick So as not to miss the “sleep train”, be aware of the warning signs – yawning, heavy head, itchy eyes… Better not to resist, even if it is only 10pm – the next cycle might not come until half past one!
The right menu “Conditions conducive to sleep are obtained with good management of the intake of carbohydrates (sugars starches, fruits…) and tryptophan, an amino acid essential for the synthesis of the serotonin acid neurotransmitter that unlocks the door of sleep,” says Dr Rougier. These are present in wheat and dairy products, so opt for two wholemeal biscuits and yogurt (or a small portion of cheese) to nibble. Avoid dinners that are too full of fat, as these are slower to digest. An ideal evening meal would consist of poultry or lean fish, with brown rice and roots such as carrots and potatoes. For dessert, opt for fruit based ones, like tarts or parfaits.
Read more from our ‘Sleep Report’:
I sleep but I wake up feeling tired
Sylvia Vaisman
