Perfect
pillowcase
Want to try
something different?
Slumberdown has
launched two new
scented pillowcases,
designed to help you
unwind. Try Berry Bliss or
Tropical Twist (£9.99,
amazon.co.uk)through your mouth, counting to five.
Keep going for three to five minutes.
Create a haven in
the bedroom
Bedroom full of clutter? It could be adding
unnecessary stress. ‘Make your bed a
place you enjoy spending time in, rather
than dread,’ says Neil. ‘A comfortable
healthy sleeping environment will promote
deep and restful sleep.’
Herbal helpers
Need to de-stress, fast? These natural
remedies can help provide relief...
A Vogel Dormeasan Sleep (£10.49,
Boots) is a blend of valerian root and
hops to help aid anxious thoughts.
Together Natural Night Time Marine
Magnesium Complex (£5.99, Holland
& Barrett) has five types of marine
magnesium to calm the nervous system.
Healthspan CBD Oil Capsules
(£15.95, healthspan.co.uk) contains
cannabidiol to help boost REM sleep.
Stop stressing
about the time
Do you look at the clock when you
wake in the night? It could be doing you
more harm than you realise. ‘One of the
worst things people can do when they
wake up during the night is to look at
the clock,’ says Dr Ramlakhan. This is
because over-measurement of sleep,
especially using tracking devices,
is causing a new disorder called
orthosomnia. ‘This is where you’re
unhealthily preoccupied with how much
sleep you are or aren’t getting,’ adds
Dr Ramlakhan. The solution? Distract
yourself. ‘It’s very easy to start counting
down the hours until you need to be up
in the morning and getting stressed as
a result,’ says Dr Jarvis. ‘Cover up the
clocks, get up and do something else in
another room, such as reading a book.
Once you start feeling more relaxed
you can try going back to bed –
sometimes a change of scene is
enough to help you nod off.’BREAKFAST
Porridge gives
you sustained
energy.MORNING SNACK
Sunflower seeds are
high in magnesium to help lower
levels of stress hormone cortisol. ‘It’s
known as “nature’s tranquilliser”
as it’s associated with
relaxation,’ says
Dr Beinart.EAT YOURSELF CALMER
A healthy diet is key when your body is under pressure. ‘This means eating well, staying
hydrated and avoiding too much refined sugar,’ says Dr Ramlakhan. Here’s our daily pick...LUNCH
Cold turkey in a salad or sandwich
is ideal as it contains
the calming amino
acid tryptophan.AFTERNOON DRINK
Swap your 4pm
cuppa for a green
tea, which reduces
tension-making
beta waves,
and haslower levels of caffeine, so won’t
leave you jittery.DINNER
Go for beef or white fish – these are
high in the B vitamins needed to make
feel-good serotonin. Make
sure you include lots
of magnesium – leafy
vegetables, pumpkin
seeds, buckwheat
pasta, pulses and rye
bread are good sources.