Elephants can sleep standing up,
Otters sleep floating on the surface of the water,
Cats even spend two-thirds of their lives asleep.
Humans, however, are the only mammals to willingly deprive themselves of sleep!
Professionals recommend adults to get at least 7 hours of sleep each night, however, this is far from what most of us are getting regularly. In finding a balance between work, family, exercise and hobbies, sleep is usually what is sacrificed first. While you may feel like you can still function fine on fewer hours of sleep, especially with an extra shot of coffee in the morning, you’re really depriving your body of the rest and recovery it needs to function, and your health will suffer because of it.
When you lose sleep, your start feeling hungrier and eating more to fill the energy you’re not getting from a good rest. On top of that, the food you're fuelling yourself on tends to change to those full of sugar and caffeine. Poor sleeping routines also cause a sway in your hormone levels. This plays a big part not only in influencing your appetite but also in the way your body processes the energy it receives. Cortisol is a stress hormone that impacts how our bodies process fat. Ideally, you want it to be low, but it will often become off-balance and increase when we are not getting enough sleep. This can result in weight gain even if you are eating well or hitting the gym which undoes all your hard work.
Thankfully, there are a few easy, natural ways that help regulate and encourage healthy sleeping patterns. It is important to consider what you are putting in your body when regulating your sleep. Many prescribed sleep medications can be addictive. Not only that, but they often diminish REM sleep which is when your body does most of its rest and recovery. Natural methods help you get to sleep, stay asleep and develop healthy sleeping habits so you won’t grow dependent on them. One product that’s suitable for the whole family is M&R Essentials Sleep Tight Tonic. It is designed to calm both mind and body. This helps you get to sleep and provides a quality and restful sleep so you feel refreshed in the morning. Below are some of its active ingredients.
M&R Essentials Sleep Tight Tonic:
Valeriana Officinalis (Valerian) is a relaxing nerve tonic that helps combat restlessness.
Passiflora Incarnata (Passion Flower) helps to relieve sleeplessness that results from being overworked and worried.
Coffea Cruda (Unroasted Coffee) is a tonic that aids insomnia that is caused by over-excitement.
Kalium Bromatum (Bromide of Potash) soothes restlessness that is a result of worry or grief.
These all work well to create a nourishing and effective sleep tonic. Passiflora Incarnata, more commonly known as Passion Flower, is a particularly interesting ingredient of this tonic. It boasts a number of benefits from lowering blood pressure to reducing anxiety, it even addresses ADHD symptoms. Most notably, studies have shown that it vastly improves sleeping habits for those who are struggling to get enough sleep. This could be down to its help in reducing anxiety, but either way, it makes a powerful remedy worth investigating. Another interesting element to this particular tonic is its infusion of Bach Flowers. These help ease underlying causes of stress which help you to rest deeply. The Sleep Tight Tonic includes the essences of the following Bach Flowers.
Bach Flowers used:
White Chestnut works to slow persistent and circling thoughts.
Vervain is useful to switch off from thoughts that stem from overwork and stress.
Aspen eases the mind when it is preoccupied with anxiety and unknown fears.
The natural nature of the Sleep Tight Tonic means that it is safe for use by the entire family, even during pregnancy. The recommended dosage is 10 drops half an hour three times before bed. This can be repeated if required and taken again during the night if wakeful. The same applies for children and babies except to take 5 drops instead of 10.
If you’re struggling with sleep, another thing to consider is your magnesium intake. Magnesium is another mineral that flaunts quite a list of health benefits, but it is most renowned for being the ultimate mineral for relaxation. The recommended daily intake for magnesium is 400mg.
This is wildly neglected by most adults. More than that, increasing benefits can be seen from people who have 400mg to 1000mg of magnesium each day. By increasing your intake you will find it easier to get to sleep, feel more rested and refreshed the next day and develop healthier sleeping patterns. It is not commonly understood that magnesium is the chaperone to melatonin and helps melatonin from dropping in the middle of the night thus leading to a longer more restful sleep.
Things to look out for that might indicate you’re lacking in magnesium include chronic fatigue, muscle cramps and twitches, anxiety and headaches, among other things. Including magnesium-rich food, such as fish, nuts and bananas, into your diet is one of the most common ways to increase your magnesium intake.
When putting in all this effort to increase your magnesium intake, it is crucial to think about what you may be eating that could diminish it. You should limit your consumption of alcohol, coffee, fizzy drinks and sugar. You should also consult your GP to see if any medications you are on are interfering with your magnesium intake.
Our M&R Essentials Pure Magnesium is absorbed well and has high bioavailability. Like all our supplements our magnesium is excipient free meaning the formula has nothing added, be it natural or synthetic substances. It is also vegan & vegetarian-friendly as our magnesium is supplied in vegetable capsules and unlike gelatin capsules, there are no negative risks to your health, meaning they’re completely safe for consumption.
Leopards can sleep standing in trees,
Bats sleep almost twenty hours each day,
Dolphins sleep resting only half of their brain at a time,
But we are not dolphins, nor bats, nor leopards.
We need sleep to function properly, be healthy and feel good! We have all experienced the unpleasantness that comes with sleep deprivation, perhaps a good night’s sleep really can fix everything. Take care and sleep well!