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We are launching a regular new series of articles where we look at one health issues and ask our experienced practitioners for their input. Sleeping problems seem to crop up on everyone’s agenda, so it’s a good one to start with.

Pregabalin buy from ukSleep is vitally important for our overall wellbeing. Interrupted sleep or lack of sleep can have a serious, long-term effect on our health, and may lead to issues such as irritability, depression, reduced mental alertness, headaches and physical fatigue.

Many factors may affect the amount and quality of sleep you achieve on a regular basis, for instance:

  • stress
  • depression, anxiety and / or worry
  • hot flushes and other menopausal symptoms
  • medication
  • diet – quality of food, timing of meals
  • outside factors eg noisy neighbours, uncomfortable bed, partner who snores, very young children waking in the night
  • variable shift work prevents the body from establishing a regular routine
  • certain illnesses and pain will hinder deep, restful sleep.

When looking to resolve your sleeping problems, it is important to establish the real cause – it could well be a combination of various factors. Take an holistic approach – in other words, look at your physical, mental, emotional and spiritual well-being rather than just one of these in isolation.
It t is always recommended that you consult a qualified practitioner before self-diagnosing!

At Vinings Natural Health Centre our experienced practitioners can help uncover the root cause and deal with it.

BAD FOODS, GOOD FOODS                            (from Yaso Shan, Herbalist at Vinings)

Biscuits, cakes, chocolates and other foods that are high in refined sugarsGreen vegetables except spinach
Coffee, tea, cola drinks, chocolate drinks and fizzy drinks (too much caffeine and / or sugar)Lettuce (a natural sedative)
Red meats, rich creamy dishes and cheese (high in protein and difficult to digest, especially late at night)Porridge (slow-release carbs will regulate sugar and energy levels)
Spicy dishes, curry or oriental foods (can cause heartburn, which will disturb sleep)Sunflower and pumpkin seeds (high in magnesium to relax muscles, relieve stress and promote sleep)
Alcohol and tobacco (disrupt body processes and are generally bad for health)Wholegrain foods and other low glycemic index (GI) foods (eg wholewheat foods, brown rice, oats). These regulate blood sugar levels, calm and soothe the gut and nervous system.
Bacon, ham, sausages, sauerkraut, spinach and tomatoes, all of which increase adrenaline which will keep the body alert at night, not conducive to getting to sleepIncreased complex carbs in wholefoods (eg pasta) boosts serotonin levels which promotes sleep. Serotonin is regarded as the body’s natural relaxant and anti-depressant.
 Cottage cheese, turkey, yoghurt, bananas and avocado are all high in tryptophan, a precursor to serotonin, promoting good sleep

Let’s look now at some ideas from our practitioners. First, Vinings’ herbalist, Yaso Shan:Take steps to lower your stress levels. Apart from yoga, meditation (or mindfulness), aerobic exercise, a hobby or just socialising with friends can help you relax.

Herbal remedies can help to calm, soothe and relax the mind and the body. Recommended herbs include chamomile tea, hops, valerian, passion flower, lemon balm, Californian poppy, lettuce and St John’s Wort. Natural remedies such as these avoid the unwanted side-effects of grogginess that some prescription drugs may cause.

Julia Biggs, Vinings’ Acupuncturist, emphasises the importance of quality sleep for good health. Acupuncture has a long history of treating all types of sleep disorder. Unlike conventional therapies, it addresses the underlying causes of disturbed sleep, providing safe and effective relief for many conditions including difficulty dropping off; night sweats; snoring; early waking; restless legs; and dream disturbed sleep. Treatment is customised to a client’s individual needs and restores balance on the physical level as well as helping to relax and quieten the mind.

Carole Thornton, Aromatherapist, Massage Therapist and Healer at Vinings, suggests creating a new bedtime regime. She advises leaving 2 – 3 hours after your last meal so that your digestive system can do its work before you go to bed – and, of course, ensure that you eat the right sort of foods especially late at night!

Modern gadgets stimulate the brain and are not good for encouraging sleep. Remove computers, tablets and mobile phones from the bedroom – not only are they highly distracting, the blue screens are very disruptive to the brain.

A warm, relaxing lavender bath will soothe, and massaging two drops of neat lavender oil into the soles of your feet will act as a natural sedative. Put a drop of lavender oil on a tissue under your pillow in the morning, then turn the pillow over when you go to bed and you will have the beautifully relaxing scent of lavender as you drift off to sleep. Sandalwood is a good alternative is lavender is not for you.

Read something uplifting before you sleep, and keep a gratitude diary, noting good things that you experienced during the day. And, of course – relax. Just sit quietly and say the word “relax” over and over. Ensure your whole body is relaxed – no clenched fists or teeth – and let thoughts drift out as easily as they drift in. In time, this will become much easier and will certainly help you to have a good night’s sleep.

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Midlife Mayhem brings together speakers covering a range of topics hugely relevant to women going through all sorts of changes, not just menopause.

This event is organised by Lisa Moore of FitforMoore, a good friend of Vinings Natural Health Centre, and we are delighted to support her timely initiative.

Entry to Midlife Mayhem, which is being held at Clair Hall, Perrymount Road in Haywards Heath, is £10, in aid of St Catherine’s Hospice. It all starts at 7pm.

The speakers are:

Vivienne Smith 

Having worked as an image consultant, manageress of a beauty salon, writer, presenter, author, artist and teacher, Vivienne finally realized that she wanted to combine her existing skills and life experience and qualify as a practitioner of NLP (Neuro-Linguistic Programming) and Ericksonian Hypnotherapy. It’s the perfect fit of teaching, creativity and empowering women to overcome their challenges, fulfill their potential and achieve their goals. Her book, THE SINGLE MUM’S SURVIVAL GUIDE, was published in 2014.

 “The power of Personal Image” Vivienne’s talk will inspire you to with her personal story of heartbreak and ask you ‘ what role would you play in a pantomime?

 She will explain the importance of discovering and celebrating the real you. Allowing you to you look and feel beautiful expressing your individuality and personality, irrespective of the age or stage of life you’re at now.

Jane Muddle

Jane started work in Human Resources which led her to a 20 year career in Pension Fund Management. After long period of ill health she left corporate life in 2001, and became self-employed working in business with the Virgin Group, and Richard Branson as her boss! Leaving ‘Richard’ in January 2010, she set up her own business, Madajazz, the retailer and importer of hand woven colourful raffia bags and hats from Madagascar, but her talk is not all about bags!

Jane’s talk  ‘If you don’t like the results, change the focus’, is her own story, which has inspired many.  Whether it’s your business or personal life that is being challenged, this will give you the courage to make changes ………… and see how you can move forward successfully.

Tanith Lee

Tanith started a very early menopause at 38 years old and has set her life’s ambition to help women understand exactly what the Menopause is and how to manage it in the best way possible.

“I want to help women shine in their mid-life years and beyond. I want to stop women writing themselves off when they hit their 40’s and 50’s. I am passionate about SELF-LOVE and SELF-CARE. As women we (generally) spend our time looking after others (family, friends, husbands, partners, kids, animals, parents). Nothing wrong with that HOWEVER we need to look after ourselves FIRST.” 


We look forward to seeing you there! 


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Last year we took part in the Mind, Body, Spirit event in Haywards Heath – and we enjoyed it so much we’re doing it all over again! Ali McNab, who organised last year’s event, is also behind this one, which will take place at the Martlets Hall in Burgess Hill on Saturday 27th February from 10am to 5pm.

Why not come along and say hello? Various members of the Vinings team will be there, so you can talk about natural health remedies, treatments and therapies, and overall wellbeing. Perhaps even enjoy a taster neck and shoulder massage too (it’s worth a visit just for that!).

The Martlets Hall is right in the town centre at Burgess Hill, and there is plenty of pay & display parking close by. There is also a good bus service around the town, and the train station is no more than 10 minutes away.

For full information, go to:  .

We look forward to seeing you there!


  • Vinings Natural Health Centre
    Clover Court, Church Road
    Haywards Heath
    West Sussex
    RH16 3UF