insideKENT Magazine Issue 33 - December 2014 | Page 117

For some, depression, stress, and anxiety, can be the reasons behind their
insomnia. If this is the case, then the best solution is to speak to your GP
and get professional advice and assistance. It can be a vicious circle, with
the bedroom becoming a place that causes even more anxiety because
the sufferer knows that another sleepless night is ahead. Everyone’s
depression is different, and it will take an expert to ensure that you are put
on the right path.
The secrets
Sleep experts may not all agree on
the reasons for insomnia, but when
it comes to some hints and tips on
how to banish it, they have come
to a consensus.
Setting yourself a regular schedule
is an excellent way to ensure you
sleep well. Go to bed at the same
time every night, and get up at the
same time every morning. Your
body will become used to your
routine, and soon enough you will
feel tired when it’s time for bed,
and wide awake when it’s time to
get up.
You should try to balance your
melatonin (the hormone that regulates your sleep cycle) production. Make
sure you get enough light during the day (keep curtains open, and go
outside during break times), and not too much at night (use dimmer switches,
lower light bulb wattages, and watch less TV). The more light you take in,
the less melatonin you produce, therefore when you want to sleep you need
it to be darker than when you want to be awake.

It’s a little known fact that what we
eat can affect how we sleep.
Obviously, eating a large meal just
before bedtime is a bad idea, as
not only will you feel uncomfortable
in bed, but your digestive process
will be disrupted too. However, what
about the food itself? Eating oily fish
or bananas (rich in vitamin B6, which
makes melatonin), drinking cherry
juice (which already has high levels
of melatonin), enjoying a yoghurt,

or some kale (calcium deficiency
has been linked to insomnia) for
example, can give you that restful
night’s sleep you’ve been craving.
The things that are bad for your
body such as alcohol, caffeine, and
nicotine, are bad for your sleeping
pattern as well. Try to avoid them
in the hours before bed if possible,
and you’ll be amazed at the
difference it makes.

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