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6 steps to a great night’s sleep

Trouble sleeping? You’re not alone! 36% of UK adults struggle to get to sleep on a weekly basis, and almost 1 in 5 have trouble falling asleep every single night.1

Sleep and mental wellbeing are linked; neuroscientists consider sleep as one of the pillars of health and wellbeing.2 A lack of quality snooze-time increases your chances of anxiety and depression, according to the mental health charity Mind.3

Lack of adequate sleep also impairs your ability to make healthy decisions about food.4 Every hour of restorative sleep you miss out on makes the risk of type 2 diabetes, obesity and cardiovascular disease go up.5, 6 Poor sleep also increases the risk of neurodegenerative conditions like Alzheimer’s and Parkinson’s.7

Get 30% OFF our ‘ Good Sleep Package’ here

Based on the scientific evidence available, here are 6 safe and natural steps to improve your nighttime sleep: 

1. Drink goat’s milk kefir. 

Why? Because peptides (small proteins) in goat’s milk kefir help improve sleep quality.8 The benefits reported in clinical research are down to 2 key molecules: 

  • Alpha-lactalbumin. Goat’s milk is rich in α-lactalbumin, protein known to help promote sleep quality and duration.9 Goat milk has double the amount as cow’s milk.10
  • Tryptophan. Your sleep is controlled by something called serotonin, 90% of which is made in the gut. Stress, environmental toxins, antibiotics, and sugar can wipe out the friendly bacteria that produce serotonin in your system, affecting your ability to get that much-needed sleep you crave.11 To create serotonin, your body also needs an essential amino acid – tryptophan.12 Chuckling Goat Kefir contains both tryptophan  which has been shown to increase morning alertness and attention,13 as well as live bacteria to re-populate your gut. 
  • Drinking kefir also promotes gut microbial diversity, which boosts both sleep quality and quality of life. Our kefir contains the following three strains of lactobacillus, which have been shown to aid sleep: 
  • Lactobacillus plantarum improves sleep quality in insomniacs and reduces depression symptoms.14
  • Lactobacillus helveticus helps over 60s sleep better.15
  • Lactobacillus paracasei improves reduces stress and anxiety and promotes restorative sleep.16

2. Take Ashwagandha

Ashwagandha has been used in the Ayurvedic traditional medicine system for centuries. Recent studies report that ashwagandha supplements work as an effective remedy for insomnia.17, 18 The polyphenols in ashwagandha feed your gut microbes, which then complete the interaction between your gut and your brain.19

3. Nourish your gut bugs with diet and exercise

Your gut bacteria influence your circadian rhythms, the patterns of biological activity during day and night. They affect sleep patterns, as well as cognitive function, brain development, memory formation, and mental health.20 A diverse gut microbiome supports good sleep.21 You can support diversity by eating different fruit, veg, nuts, seeds, pulses, and whole grains every day. Engaging in regular physical activity will help too. You can read more about this in our post https://www.chucklinggoat.co.uk/the-gut-fitness-connection/ 

4. Drink Sing Me To Sleep Tea

This is our very own completely 100% natural, loose-leaf herbal tea containing lavender, hops, valerian, and chamomile.

Cover 1 TBSP of the herbs with 3 cups of boiled water, lid, and steep for 15 minutes. Strain and drink 1 cup, 2 hours before bedtime, and another cup 1 hour before bedtime. Reserve the third cup to drink in case you wake at night.

5. Create a relaxing bedtime routine

Think of your time before bed as a way of unwinding and soothing the mind – much like a child’s bedtime! Switch your mobile to ‘Night Shift’, to minimise blue light, and avoid screens altogether 2 hours before bed. Run a bath, and use the Calm-Down Goats Milk Soap and Kefir Lotion. The Calm-Down skincare range contains lavender essential oil which works as a natural sedative, increasing relaxation and helping you drift off into a peaceful slumber.

6. Go to bed/wake up at the same time every day

Sleep is regulated by your internal body clock; the circadian rhythm. Your circadian rhythm is controlled by your gut bugs, and these guys LOVE regularity! A consistent bedtime and morning routine can help reinforce the circadian rhythm and keep mental, biological, and emotional health in check.22 This helps in keeping our system strong and energised.

Get 30% OFF our ‘ Good Sleep Package’ here

The Goats wish you sweet dreams! 

Questions? Talk to a Nutritional Therapist on live chat!

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