Natural Sleep Solutions
8 Tips to Help You Achieve A Good Night's Sleep
If you have difficulty falling asleep or staying asleep then try these natural remedies before reaching for the sleeping pills.
1. Burn some relaxing oils -Sometimes under-rated, essential oils do much more then just smell good. Research has shown that relaxants such as chamomile, lavender, frankincense and neroli have a significant effect on both mind and body - calming and relaxing , promoting sleep. Choose whichever you like best and put a couple of drops in an oil burner, 3-4 drops in a relaxing warm bath before bed or 2 drops on a tissue laid on your pillow.
2. Get up if you can't sleep - If you find yourself awake for more than 30 minutes, get out of bed and leave the bedroom. Staying in bed trying to sleep often has the opposite effect and can make you feel even more stressed. Have a cup of herbal tea or try some meditation or visualisation before going back to bed.
3. Mediation and visualisation - People often think that meditation is about emptying your mind completely, but it is more about controlling your thoughts and then being able to let them go. Ensure you are comfortable and warm, then close your eyes and breathe deeply. Be aware of your breathing, feel your body begin to soften and relax. Bring your mind to a beautiful place where you feel content and calm. Be aware of the sounds, smells and feel of this peaceful spot. If you become distracted and other thoughts come into your mind, simply put them to one side and come back to your restful place. You will find yourself relaxing and drifting off to sleep.
4. Talk things through - If you are aware of particular issues in your life that are keeping you awake, it is important to find a way to let these feelings out. Talking things through with family and friends may help, or you could consider seeing a counsellor. When you allow worries, emotions and stresses to be released, you'll find that your body and mind will feel freer to relax into sleep.
5. Write things down - If something or someone has niggled or upset you during the day and it is playing on your mind, before bed write down these issues and anything you may have to face tomorrow so that you are going to bed with a clear mind.
6. Try a herbal infusion - About 30 minutes before going to bed, stop whatever you are doing and sit down and relax with a cup of chamomile tea. Other herbs which help the body relax for sleep include valerian, lemon balm and hops. You can try making a tea with a mixture of these herbs to see which ones are best suited to you.
7. Eating meals and drinking caffeine/alcohol too close to bedtime - If your body is busy digesting a recent meal, your sleep will be disturbed. Eat your evening meal at least 3 hours before going to bed. Excessive or late caffeine / alcohol intake or cigarette smoking raises cortisol levels which will keep you awake.
8. The serotonin sleep link - The body chemical serotonin is linked to the ability to sleep well. Serotonin is a neurotransmitter made in the body from the amino acid tryptophan. If you like to have a light snack before bed, eating foods rich in tryptophan, such as bananas, chicken, milk, turkey and sunflower seeds can help induce sleepiness.
Reference - The Kitchen Shrink, Natalie Savona - ISBN 1904292224
