More than 25 per cent of the UK suffers from some form of sleep disorder which prevents them from getting the recommended six to eight hours of uninterrupted sleep that your body needs to function properly. And while lack of sleep can have a negative effect on your appearance and energy levels it can lead to long term physical and mental health problems. This is because sleep looks after many processes that affect your personality, your memory, your thoughts and your feelings.

Studies on sleep deprivation show physical and mental health rapidly deteriorates when you take sleep away. Research also shows that lack of sleep can put the body into a high state of alert, which increases stress hormones and can lead to weight gain, high blood pressure and heart disease so it stands to reason that getting a good night’s sleep is essential for your health and wellbeing and your waist line. Here are a few reasons why you might not be sleeping properly:

Sleeping in the wrong position:
The position you sleep in can have an effect on your quality of sleep and according to research the key to a good night’s sleep is to keep your body in a midline position. So if you sleep on your side try putting a pillow between your knees to help support your hips; if you sleep on your back place a pillow under your knees to offload your lower back and always try to avoid sleeping on your front.

Alcohol:
Although alcohol can act as a mild sedative it is one of the causes of poor sleep if you drink too much. This is mainly because of the strong diuretic effect which will leave you with a full bladder and raging thirst half way through the night. Alcohol also quickens the heart rate which makes you wakeful and restless so instead of having a drink to wind down why not try a tea made from soothing herbs such as chamomile, valerian and hops. If you really want a drink try sticking to and savouring one small glass of organic wine.

Caffeine:
As a stimulant, caffeine speeds up the action of not only the nervous system, but of other major body systems, too. Within fifteen minutes of downing a cup of coffee, the level of adrenaline in your blood rises, which triggers an increase in heart rate, breathing rate, urinary output, and production of stomach acids. Basically, caffeine’s effects are the reverse of what you want to happen as you go to sleep.

Caffeine also prompts adrenal hormones to release sugar stored in the liver, which stimulates sugar cravings to replenish the stores. Caffeine heightens the roller coaster effect of blood sugar swings, producing a quick high after a morning cup of coffee, followed by a downturn in the afternoon. So if you want a good night’s sleep cut down the amount of coffee you drink during the day to no more than one or two cups, or ideally eliminate it completely and replace with herbal teas such as chamomile or peppermint.

Feeling pressured:
When you are under stress your body produces stress hormones such as cortisol and adrenaline which can prevent the production of sleep hormones such as serotonin and dopamine. Try some of the stress management techniques in the Spring Clean Your Mind article, such as simple breathing or visualisation. Hypnotherapy also has excellent results for stress and sleep related problems.

Being a woman:
A recent study from the British Association for Counselling and Psychotherapy found that women were significantly worse at getting a good night’s sleep than men. This is due to various sleep stealers such as snoring partners, restless children and an inability to switch off from juggling the demands of family life and career. The homeopathic remedies coffea and arsenicum can help when you feel sleepy during the day and anxious at night or consult a qualified homeopath.

What you eat affects how you sleep
One of the keys to a restful night’s sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods and drinks, like alcohol and caffeine, keep you awake. Foods that help you sleep better are tryptophan-containing foods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn’t so busy. Foods that interfere with sleep are foods that stimulate neurochemicals that perk up the brain. The following are an example of foods that are high in the sleep-inducing amino acid tryptophan:

• Soya products: organic soy milk, tofu
• Fish
• Whole grains like brown rice, oats
• Beans in general like chickpea containing hummous
• Almonds
• Peanuts
• Eggs
• Bananas
• Dates
• Organic dairy but add in moderation because of the saturated fat content

Lighter meals are more likely to give you a restful night’s sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake.

Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. Going to bed with a full stomach does not, for most people, promote a restful night’s sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early and heed the sleep wisdom: “Don’t dine after nine.”

A certain amount of stress is good – as it keeps you motivated and on your toes – but pushing yourself too hard can damage your health. Scientists agree that stress can have a negative impact on your overall health. Studies have shown that stress is or may be a contributing factor in everything from backaches and insomnia to cancer and chronic fatigue syndrome.

Heart disease is the number one killer of women. High blood pressure, heart attacks, heart palpitations, and stroke may be stress-related cardiovascular conditions. Some women experience changes in their sexuality and encounter various sexual dysfunctions such as loss of sex drive and vaginal dryness as a result of stress.

Often people feel the effects of stress as fatigue, various aches and pains, headaches, or as emotional disorders such as anxiety, depression, and sleep disturbances. Stress affects others by causing gastrointestinal disorders such as ulcers, lower abdominal cramps, colitis, and irritable bowel syndrome. Frequently people under the effects of over-stress will have more colds and infections due to lowered immune system responses and suffer from dermatological conditions such as itchy skin and rashes. Stress is also a key factor when women experience either absence of menstruation or abnormal bleeding. Hormonal imbalances caused by stress may trigger the symptoms of fibroid tumours and endometriosis, as well as make pregnancy difficult to achieve for couples with fertility problems.

And if all that isn’t enough stress can also make you fat! When you are stressed your adrenal glands pump out stress hormones such as cortisol which can trigger blood sugar imbalances that can trigger weight gain especially around the middle. Abdominal fat is a predictor of diabetes, cancer and heart disease and studies show that women with belly fat whether overweight or not produce more of the stress hormone cortisol than women without belly fat. Women with high levels of cortisol are also more likely to overeat than women without these high levels.

So any woman watching her health and her weight, especially those worried about midlife waist gain, needs to keep a very, very careful eye on her stress levels. Eliminating stress completely from your life is impossible. However, implementing some stress management techniques can reduce most of its harmful effects. Stress management includes following a healthy diet, getting regular exercise and plenty of relaxation. Use the stress management techniques below to beat your stress triggers and spring clean your body and mind so you feel happier, healthier and lighter.

Stress management
Certain nutrients such as the B vitamins – especially B5 and B6 – vitamin C and the essential fatty acids can be extremely helpful if stress is a problem as they will help boost the functioning of your adrenal glands. You should be getting these nutrients from your healthy menopause diet but if you are under stress you might want to add in more B vitamins, found in nuts and whole grains, essential fats found in oily fish, nuts and seeds and plenty of vitamin C found in citrus fruits, as when you are stressed you lose more vitamin C than at any other time and vitamin C is vital for keeping your immune system strong. (Check out the list of anti-anxiety foods at the end of this article).

• Concentrate on your breathing and slow it down to a 10-second cycle, six breaths a minute. Inhale for five seconds and then exhale for five seconds. Do this for about 2 to 5 minutes. If this doesn’t work jog on the spot, punch something like a cushion or count to ten.
• Talk to friends, family or partners. If you don’t feel you can talk to anyone a trained counsellor may help you get in touch with your feelings and give you tips on how to deal with stress.
• Try the herbal remedy Valerian for stress-related anxiety and insomnia. This sedative has been shown to help people fall asleep faster, sleep better and longer without causing loss of concentration.
• Take time out. For five minutes every hour, try to ‘shut down’ and think of nothing but your perfect situation. This could be a dream holiday, ideal partner or simply thinking about doing nothing at all. You will be surprised at how effectively this can lower stress levels. Daydreaming is a natural stress busting technique. Allow your mind to wander for five minutes if you feel tense; maybe using your favourite picture or happy memory to help you drift off.
• Try this Indian massage technique for soothing the brain; for as long as possible gently massage the point above your nose in the middle of the forehead in a very light circular movement. Pressing the loose skin between your thumb and forefinger is also good for reducing stress and convenient to reach when you are on the phone.
• Walking meditation: Simply go for a walk to clear your mind of stress. Focus on your body and its every movement and breathe in deeply to let go of tension. If your mind wanders focus on the feeling of your feet moving heel to toe as you walk.
• Release the tension: Do you hunch your shoulders when you are stressed? Do you tighten your fists? Do you cross your arms? Do you wrap your legs around each other?
• Chamomile: One of the best herbs for relieving tension is chamomile as it has a gentle sedative effect. Drink a cup anytime you feel tense to help you relax. If you drink a cup before you go to bed this can help you sleep.
• Get a good night’s sleep: Women, especially when they are approaching the menopause often get disrupted sleep caused by hormonal fluctuations and when you are tired it is harder to deal with stress. Lack of sleep can also be a trigger for weight gain. For advice and tips on getting a good night’s sleep see the feature above.
• Beat your stress triggers: If you are losing sleep over a never-ending to do list or sick of losing your temper at the slightest little thing then you are probably suffering from brain overload. Use the techniques in the spring clean your mind article to help you deal with habitual stress triggers for good and you will feel much happier, healthier and lighter.

Anti-anxiety foods

Bananas:
Women who are depressed or anxious tend to have lower levels of vitamin B6, which is needed for the production of serotonin, the brain chemical that lifts mood. Low levels of vitamin B12 and folic acid can also cause anxiety. To boost your B vitamins, eat plenty of fish, eggs, nuts, seeds, beans like chickpeas and soya, bananas, and leafy green vegetables.

Nuts and seeds:
Foods rich in complex carbohydrates, such as wholegrains and beans, increase brain levels of tryptophan and, in turn, serotonin. A small amount of dietary carbohydrates, such as a handful of nuts and seeds eaten 30 minutes before a stressful situation, can help lower anxiety levels.

Whole grains:
Women who are deficient in the antioxidant mineral selenium also experience feelings of depression and anxiety. Selenium is found in fish and shellfish, whole grains, avocados.

Eggs:
Zinc is essential for the body to convert tryptophan into serotonin, the feel good chemical that can induce feelings of calm. Zinc is found in eggs and also in nuts, seeds, peanuts and sunflower seeds.

Oily fish:
Not only does eating oily fish reduce your risk for Alzheimer’s disease, but according to studies reported in 2003 by the US National Institute of Health, it reduces anxiety and depression as well.

• Stress trigger: I’ve got so much to do I end up feeling hopeless and doing nothing
  Solution: Make a list of the things you need to do. This will help you prioritise and when your thoughts are down on paper there is more room in your head. Once you’ve written your list, tear it up and write it again. This time for every item you want to put down ask yourself if you really need to do that and make sure your final list is not longer than 10 points.
• Stress trigger: Can’t stop worrying
  Worrying achieves nothing but we all do it. Ask yourself if you can change anything by worrying about it – if you can take positive action, then do it. If you can’t do anything take a deep breath and counteract your worry habit with a more positive habit. For example, instead of worrying you could take a walk in the park, or chat to a friend or read an inspiring book.
• Stress trigger: I can’t say no when people ask me to do things
  Solution: Contrary to popular opinion ‘no’ doesn’t have to be a negative – if your habit is to say yes to everything then drown in stress, spring cleaning your mind is all about learning to take on less and saying no is crucial. Start by saying no at least once a day but don’t just blurt out no in an angry voice, explain why or even say, ‘I can’t do it now but I could do it later,’ and see what happens. Soon you’ll be confident enough to say no whenever you need to and you’ll start to see that it has an instant calming effect.
• Stress trigger: Flying off the handle
  Solution: Break the habit of flying off the handle when people upset or criticise you by taking a few deep breaths. The best revenge if someone is driving you mad is to stay cool and in control so they look like a stressed out child and you look like the adult. If you are still feeling wound up some stress busting Siberian ginseng tea, with 2-6 gram of the dried root per day boiled in water and drunk three times a day may help.
• Stress trigger: Information overload
  If there is too much going on in your head take a break for a day from the TV and newspapers. Instead of taking in more information it gives you time to deal with your own mental clutter. Next detox your home – a tidy environment means a tidy mind. Start by having a bin bag day where you chuck all your junk and see how much more in control of your life you feel. Finally, lighten up your thoughts with humour and fun. Yes life is difficult and the world can be a scary and stressful place. But in your own mind you are in charge. You decide what to think about. You decide when to laugh, you decide what to read, what to listen to, what to think about. So lighten your load with some laughter, fun and relaxation every day.