Are you taking a sleep supplement, cutting out blue light, practicing meditation - doing all the ‘good’ things … and still not seeing results?
Two of the biggest flaws I see in my clients is pinpointed here - and specifically, what I advise.
Factor 1: Coffee - even in the morning.
Due to high stress, you may have a dysfunction in your HPA axis - the region to control stress.
Subsequently, coffee can cause excessive and prolonged (stress hormone) cortisol release,
meaning you can’t ‘switch off’.
For you, this may mean you can’t fall asleep, even though you may have had your coffee in the morning.
This is relevant to you if you’re feel anxiety, wired, or jumpy after coffee.
As an alternative, opt for tea - even black tea, although it has caffeine, studies show it also has
theanine — a compound to cause the production of GABA, a calming hormone.
Ideally though, opt for a non-caffeinated version, such as peppermint or liquorice.
Factor 2: Hidden Sugar
Sugar, particularly refined sugar, causes a huge rush in energy, speeds up your thoughts and feelings of restlessness - thus feeding into your inability to sleep.
Rather than just cut it out in the evening, remove it completely: Frontiers in Psychology reports sugar is addictive, triggering the reward pathway in the brain - so after one sugar hit,
you want more and more - making it harder to say no.
And before you think you have no sugar; think again. It’s in EVERYTHING - see below.
Sugar Sources
white sugar, honey, maple syrup, brown, raw or white sugar - all are still sugar!
Breakfast
Turkish bread, pastries or muffins
dried fruit
flavoured yoghurt, especially low fat or fat free
Lunch / dinner
salad dressings
teriyaki, sweet chilli or tomato sauce
Balsamic glaze
Snacks
muesli bars
bliss balls
anything with dates or dried fruit
vegan or gluten free cakes, brownies or biscuits
Desserts
ice cream
sorbet
cakes, chocolates, puddings
Drinks
pre-mixed juices
alcohol, especially beer and cider
tonic water or soft drinks - diet or regular
A note on sweeteners:
Stevia is a sweetener safe to use - like salt, it is a natural product, made from the stevia leaf, and does not spike your insulin levels; contain any energy, or cause the surge in physical or mental activity as sugar does
Examinations of over 200 studies demonstrates stevia is safe for lifetime use, as noted in research journal Nutrition Today
Search for the following brands: Nirvana (AU), Sweet Leaf (US), Sweet Max (Mexico)
Anything with aspartame, sucralose saccharine is NOT ok: this causes the same addictive pattern as sugar and contributes to neurotoxicity, damaging brain cells
Academic journal Physiology & Behaviour pinpoints saccharine, an artificially produced low sugar alternative, elicits cravings, withdrawals and dependancy similar to normal sugar, and also, cocaine
Brands to avoid include Equal, Splenda, Nutrasweet, Sweet n Low, anything ‘diet’
