Insomnia - Suggestions for Sound Sleep
In any one year, up to a third of us will suffer from insomnia. It might be triggered by a whole variety of things such as anxiety, depression, shift work, eating and drinking the wrong foods, or taking certain medications.Before trying herbs, check the following:
- Do you drink tea, coffee or other caffeinated drinks in the evening? If so, try cutting them out after 6pm at night. And watch out for too much alcohol. It might make you feel drowsy initially, but it can cause you to wake in the night.
- Do you sleep with a light on? This could be affecting your production of melatonin - your body's natural sleep hormone. Try sleeping in total darkness.
- Do you watch TV last thing at night, or work on a computer? Try winding down before bedtime by having a warm bath, a milky drink or camomile tea, and don't use a screen or watch TV for a few hours before bedtime.
- Do you exercise regularly? If not, incorporate exercise into your daily routine, as research shows that those people who exercise regularly sleep better. But don't exercise just before bedtime.
Herbs that can Help
There are many herbs with a safe track record of naturally aiding sleep, that won't make you drowsy in the morning. They can be used alone or in combination.
- VALERIAN - Recent research on valerian has shown that it is more effective at improving sleep quality over time when taken as a regular daily dose. It combines well with any of the other herbs listed below.
- PASSIONFLOWER - this herb, taken with valerian, may be helpful where one gets off to sleep easily, but wakes in the early hours unable to get back to sleep.
- LEMON BALM
- CALIFORNIAN POPPY
- HOPS
- SKULLCAP
- ST JOHN'S WORT can also aid sleep patterns and is ideal for people who suffer anxiety and depression.
Do not combine herbal medicines for sleep problems with sleeping tablets or tranquillisers.
Seek advice from your GP or pharmacist before taking St.John's wort.
If self-help does not help your sleep problems consider seeing a qualified Medical Herbalist. Go to http://www.nimh.org.uk for a list of qualified herbalists in your area.
AROMATHERAPY TECHNIQUES FOR RELAXATION AND SOUND SLEEP
Gentle massage helps relax the body and puts it in a receptive mood for sleep. You can self-massage in small, circular movements - start around the temples, move on to behind the back of the ears, down towards the base of the scull and around the neck. Continue across the shoulders out towards the tops of the arms. It looks a little like you are hugging yourself, but this should help to relax you.Many essential oils aid restful sleep and here are some blends you can mix to help yourself.
Night Time blend:
Put a few drops onto a tissue and place the tissue under your pillow.
- Clary Sage (5 drops), Mandarin Red (4 drops), Vetivert (1 drop).Sleep Easy Vapour blend:
Put a few drops of this mix into a vapouriser or burner in your bedroom before retiring.
- Ho Leaf (3 drops), Tangerine (3 drops), Petitgrain (1 drop).Bath Time blend:
Put a few drops of this mix into a bath. Before drying yourself, try a massage with the 'Sleep Time Massage' blend. Remember to dab yourself dry afterward with a dark coloured towel (aromatherapy oils can stain light coloured fabrics).
- Chamomile (4 drops), Lavender (5 drops), Marjoram (3 drops).Sleep Time Massage blend:
After bathing, massage your skin gently by applying a light covering of the blend to your neck, legs, arms and abdomen avoiding the face.
- Sandalwood (6 drops), Ylang Ylang (3 drops) in 25ml of carrier oil.Foot Rub:
Massage this mix into the soles of your feet. This is a good "quick fix" if time or circumstance mean you can't use the other suggestions.
- Eucalyptus Radiata (5 drops), Lavender (4 drops), Marjoram (3 drops) in 25ml of carrier oil.Restless Sleep Time:
If despite all, you really can't get to sleep, gently massage this blend into your temples in a circular direction.
- Clary Sage (1 drop), Lavender (4 drops), Ylang Ylang (2 drops) in 25ml of carrier oil.The essential oils used in these recipes can be found on the website in the essential oil list. Choose the essential oil list at: http://www.artemisherbs.co.uk You will also find carrier oils in the list and here are a few:
Almond
Grape Seed
Calendula
Before using any essential oil, do check the product notes and label that come with the product. Note any contra-indications.
Essential oils are highly concentrated and should be used in small quantities. Do a patch test before using any new topical application.
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Related topics:
- anxiety
- calendula
- californian poppy
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- camomile tea
- chamomile
- clary sage
- depres
- depression
- dry
- essential oil
- eucalyptus
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- insomnia
- insomnia - suggestions for sound sleep
- lavender
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- marjoram
- naturally
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- passionflower
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- ylang ylang