Listen to MNers talking about sleep, stress and energy on the Boots Feel Good Forum and tell us what you think - voucher to be won

(132 Posts)
TheOtherHelenMumsnet (MNHQ) Fri 12-Apr-13 10:39:39

We hope lots of you tuned in to the Boots Feel Good Forum about sleep, stress and energy, but if you missed it, please listen to the podcast. The show discusses ways to improve sleep, cope with stress and feel more energised. MNers have been posting about this - please see their comments below.

The show features Sleep Expert Professor Colin Espie, Behavioural Psychologist Emma Kenny and Registered Nutritionist Sarah Bernard. Professor Espie and Sarah have also answered some MNers' Qs that they didn't have time to cover on the show on this thread so please have a read of those below.

Please do listen to the podcast and then come back to this thread and tell us what you think.

As a thank you for taking part, Boots will be giving a £50 voucher to a poster picked at random from this thread.

Thanks
MNHQ

Please note that your comments may be used by the Feel Good Forum in advertising but your MN nickname won't appear.
The views/content expressed within this forum are those of the participants and not those of Boots UK Limited or its agents.

ProfessorColinEspie Sun 28-Apr-13 21:20:05

DinoSnores

I've got an 8 week old baby. Everyone tells me that I should nap when the baby naps, but I've never been able to sleep much during the day. Any tips?

It’s natural for new parents to worry about getting things wrong but really there is no wrong or right! Just experiment and find what works best for you and your baby.

It is important however that you get enough sleep over a 24-hour period – whether that’s made up of multiple naps throughout the day or fewer, longer periods of sleep.

ProfessorColinEspie Sun 28-Apr-13 21:20:54

Doogle2

I am often very tired early evening but when its time to go to bed I have 'woken up'. Any tips on how to change this pattern?

Everyone has a natural rhythm, also known as the 'body clock', which regulates many physiological processes including sleep timing. It may just be that you are something of a 'night owl'.

It is important to differentiate sleepiness from tiredness though. It is normal to feel tired after a long day but still remain relatively alert. On the other hand, when we are sleepy, it is a conscious struggle to remain awake. You should only head to bed each night if you feel sleepy enough to fall asleep immediately.

You may also find it helpful to make time each evening to relax and unwind before you head to bed - finishing off work in good time and preparing yourself for a restful night with relaxing music or a jigsaw puzzle perhaps?

ProfessorColinEspie Sun 28-Apr-13 21:21:31

LittleLaroo

I'm often really hungry about an hour before I go to bed and often have a late night snack (usually bread or cereal) but I still wake up loads during the night. Does what and when I eat affect my ability to sleep?

During the night our digestive system continues to work, just like other bodily systems that are on a form of automatic pilot. It is important therefore, not starve the system, or overload it.

Eating close to bedtime means that the body has to work extra hard, digesting food as you sleep. You might try eating a snack earlier in the evening, before you become very hungry. This way you keep hunger at bay without overwhelming your digestive system late at night.

ProfessorColinEspie Sun 28-Apr-13 21:22:11

nearlyreadytopop

I have been having a lot of emotional stress lately. I have started sitting up and talking/screaming in my sleep. As I child I used to sleep talk and walk. Is there anything I can do to prevent it getting to the sleep walking stage?

Sleepwalking and sleep talking belong to a group of sleep disorders known as 'Parasomnias' and occur when we are deeply asleep, rather than when we are dreaming.

Parasomnias are relatively common in the general population, occurring in around 4 percent of the adult population and in almost 20 percent of all children and adolescents. Often however, people have no memory of these episodes.

You're more likely to experience episodes when you’re under pressure or overtired - so it is important to find effective ways of managing your stress and to get enough sleep.

SarahBernard Sun 28-Apr-13 21:30:26

Mzyellow

Most days I often get the mid afternoon energy slump.

I dread that feeling of so little energy and often wonder how im going to get through the rest of my day. I obviously do but it's not pleasant!

I sleep well and always feel well rested so I'm pretty sure it's diet/fluid related.

I would love advice on how to combat this and the possible causes as I have a toddler and am expecting my second child in June.

Most of us experience that 2-3pm dip in energy to some extent - although some people feel the effects of it more than others. It's called 'post prandial somnolence' - which literally means the sleepy feeling we experience after eating. It's a natural cumulation of the activities going on within our bodies at that time - normalizing blood sugar levels after eating and shifts in amounts of circulating hormones like serotonin and melatonin. But the fact that everyone experiences it doesn't make it any easier if you're running round after a not so sleepy toddler, and you may find it is exacerbated by the tiredness associated with pregnancy.

Try to ensure you have a well-balanced and varied diet, with plenty of fruit, vegetables, lean protein, wholegrain carbohydrates, nuts and seeds, and aim for 3 meals and 2 healthy snacks a day. Drink plenty of water throughout the day, as even mild dehydration can lead to feelings of fatigue. Try having a lighter lunch of lean protein and veg - like chicken with salad and chickpeas - as opposed to a heavy carbohydrate lunch like pasta, as this may help keep blood sugar levels steadier and prevent peaks and troughs in energy. If all else fails, pop the toddler in the pushchair and take a brisk walk after lunch - just 10 or 15 minutes can really make the difference over the next few hours. Try to head off before the tiredness sets in or you may have difficulty motivating yourself!

If you feel your symptoms are not relieved by simple lifestyle changes, do speak with your doctor, particularly when pregnant.

SarahBernard Sun 28-Apr-13 21:35:11

AmandaPayneAteTooMuchChocolate

I have heard people say great things about magnesium and zinc for energy levels. Is there any evidence to back this up and, if so, do they need to be taken at different times of day (one at night, one in the morning, can't remember which way round) or is a multivitamin just as good?

There is evidence to show that supplementation with magnesium can reduce feelings of tiredness and fatigue. We also know zinc is involved in numerous energy-related functions within the body; including as a key part of enzymes that break down carbohydrates in our food. However, supplementing with individual vitamins and minerals can be complicated. For example, zinc interferes with normal copper absorption, while magnesium and calcium need to be taken in balance to ensure maximizing bone health.

Following a healthy balanced diet should be able to provide all the vitamins and minerals you need, but you can bump up your magnesium and zinc intake by eating plenty of whole grains, nuts, legumes, dark green leafy vegetables, shellfish, cheese, meat and eggs. If you feel your diet would benefit from a supplement, consider taking an 'A-Z' type multivitamin and mineral formulation - this will have done the thinking for you as it should have all the nutrients in balance. Taking the multivitamin with food can help as you may find a vitamin tablet on an empty stomach makes you feel nauseous. Avoid taking with caffeine-containing drinks and cereals which also affect absorption. If you are unsure, or have any questions, speak to your local pharmacist who can help find a supplement suitable for you.

SarahBernard Sun 28-Apr-13 21:36:46

linkainka

I always feel weak and tired during the early weeks of spring. It's the time when I want to feel energised and active because the weather improves.
Is there anything I can do/ take supplements to overcome this?

Many people expect to feel vibrant and full of energy as the days get longer, but for some, the opposite is true and you may find yours is related to the clocks changing. When we put the clocks forward to British Summer Time we are effectively giving our bodies a small experience of jet lag, and for some this is tougher to adapt to, particularly if you are a regular waker.

Following a healthy balanced diet with plenty of fruit, vegetables, lean protein, wholegrain carbohydrates, nuts and seeds will help keep you as energised as possible through this difficult period. Try to avoid reaching for caffeine as too much can further upset your sleeping patterns and could make matters worse. You might like to think ahead to the next time the clocks change and try one of the 'sunrise' alarm lights, which gradually create an artificial dawn.

Move bedtime and waking times forward/backwards 10 minutes a night rather than having the full impact of the one hour change.

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