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Have a good sleep routine so that your body knows you are winding down at the end of the day. 1 in 3 people are affected by insomnia which can include finding it hard to get to sleep and waking up during the night and not being able to get back to sleep. Nowadays is almost seen as a luxury because it means you can pack more into the day if you sleep less. What Symptoms Could You Experience? When you don’t get enough or good quality sleep you can feel irritable, with poor concentration and, of course, feeling tired. Research has now shown how important it is not only to how well you feel the next day in terms of mood and energy but we now know that not having enough increases your risk of Alzheimer’s, type 2 diabetes, cancer and obesity. Can Nutrition Help Your Sleep? Anything that has a stimulant effect can keep you awake including caffeine and chocolate (especially dark chocolate) and of course the closer to bedtime, the worse the effect.

For some of you, it may be better not to have any caffeine after midday as some people are very sensitive to it causing problems. Alcohol can also change your sleep pattern as you don’t get such deep sleep and can wake easily and also it acts as a diuretic so you will need to get up to pass urine. There are some very good traditional herbs that have been used for centuries to help. These include valerian, chamomile, hops, lemon balm and passionflower. Valerian has been shown to reduce the time it takes to fall asleep by 15-20 minutes and improve quality. Chamomile has calming effects which decrease anxiety and help initiate sleep. Lemon balm has been used with volunteers who are stressed, have anxiety disorders and sleep disturbances. It not only helped them sleep better but also reduced anxiety. Passionflower is helpful and when combined with valerian and hops was as effective as a mediation for insomnia at improving quality.

The amino acid l-theanine is really helpful if you feel ‘tired but wired’ where you are exhausted but as soon as your head hits the pillow your brain is very active and doesn’t allow you to fall asleep. There has also been good research on tart cherries which has shown that these have helped people with insomnia increase sleep time by up to 84 minutes. The Adrenal Stress Test is the Best Pillow for Neck Pain test to see why you may not be sleeping well. This test checks your levels of cortisol using saliva. Cortisol fluctuates during the day, ideally being highest in the morning, as you start the day and lowest at night when you are ready to wind down and go to bed. The Melatonin Test can also be added to the Adrenal Stress test to give a more comprehensive picture of the daily circadian rhythm. Make sure you are eating well to support your symptoms. If you would like personalised advice on what to do next then request a consultation with one of our qualified nutritionists.

Hey crochet buddies!! Today I have another Crochet Pillow Case Cover for you! Disclaimer: This blog post may contain affiliate links. I may earn a small commission to fund my coffee drinking habit. If you use these links to make a purchase. You will not be charged extra, and you’ll keep me supplied in caffeine. It’s a win for everyone, really. 3.5 mm hook, Stitch markers, Scissors, Measuring tape. Pillow Insert Or Follow this tutorial and make it yourself! Mini Bobble Stitch (mini bo): Yarn over, insert your hook into the next stitch. Pull yarn through two loops as if you are doing the first part of a double crochet (DC) (2 loops on the hook). Repeat one more time. So that you have 2 HDC on your hook and 1 initial loop (total 3 loops on the hook); yarn over and pull through all 3 loops. The pattern is written in US terms.