Restful Sleep
All Healthy Divas need their beauty sleep, however many of us don’t get enough sleep. A 2002 poll conducted by the National Sleep Foundation found that approximately 74% of people surveyed has had trouble sleeping at some of their lives.
Lifestyle can play a big role and some people have a noticeable improvement in their sleep with some easy fixes, such as not watching tv in bed, not going to sleep until they are tired, making sure your bedroom is a comfortable temperature, and limiting caffeinated drinks and alcohol before bed.
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.
Eating a Carbohydrate snacks such whole grain crackers, or porridge before bedtime may help to promote sleep. Just be sure to stay away from sweets.
Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you’ve never tried yoga before, not to worry, look out for a local yoga class, many are happy to give you tasters.
One of my personal tricks is to keep a pad and pencil in my bedside drawer. Sometimes when we are trying to sleep we start thinking/worrying about silly things such as tomorrow’s shopping list, and things that we need to sort, stop thinking start writing! This helps you forget about the stuff, and get on with sleeping.
Keeping and end of day journal is a great way to let go of the day’s events!
But sometimes, lifestyle changes aren’t enough. Natural remedies can then be considered and for many people, they are a way to avoid taking sleep medication.
Although it’s common to have the occasional sleepless night, insomnia is the lack of sleep on a regular basis.
Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it’s important to see a doctor if you are having trouble sleeping.
5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. Several clinical studies have shown 5-HTP to produce good results in promoting and maintaining sleep in normal subjects as well as those experiencing insomnia. One of the key benefits with 5-HTP in the treatment of insomnia is its ability to increase sleep quality.
Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy. Exactly how valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA. Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn’t work for everyone, although studies in labs have been encouraging.
Chamomile, hops, passionflower, lemon balm, and ashwagandha are other herbs that are often used for insomnia. Some people may find benefit from simply having a cup of chamomile tea one to two hours before going to bed. Chamomile can reduce anxiety, calm the digestive system, and relieve muscle tension.
Minerals are useful too, Calcium and Magnesium are natural sedatives. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains.
Aromatherapy oils, especially the scent of English lavender has long been used as a folk remedy to help people fall asleep.
Research is starting to confirm lavender’s sedative qualities. It’s been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed. It appears to work better for women, possibly because women tend to have a more acute sense of smell.
The good thing about lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath — the drop in body temperature after a warm bath also helps with sleep.
Other aromatherapy oils believed to help with sleep are chamomile and ylang ylang.
Badgers Sleep Balm is a combination of essential oils simply rub a little balm under nose, on lips, on temples or other pulse points. Sleep Balm doesn’t make you sleepy! It helps quiet your thoughts, then you fall asleep naturally.
Hope these little tips help your sleep more soundly.
Night Night, Sleep tight x
