Natural Sleep Solutions

Natural Sleep Solutions

Sleep is so important...it rests, renews and nourishes our bodies; it gives us the strength to face another day. Missing out on sleep can become a downward spiral to stress, anxiety and a dysfunctional mind and body. Here are some solutions for you to try in a bid to get that perfect night's sleep.

Leave your stresses at the door

Leave your stresses at the door


Your home is your sanctuary, your place to close the door, kick your shoes off and unwind. Your day may have been stress filled, manic and sheer hard work but you are home now and should allow yourself to unwind. If you are worrying about something that needs to be done tomorrow then write it all down. The physical act of doing this removes it from your mind; you are now safe in the knowledge that you need not remember what to do because it is there for you in black and white. Another way of releasing this tension is to open the door and step inside, turn around and face the outside, take a deep breath in through your nose and slowly release it through your mouth. As you feel your breath leaving your body, imagine that all of the worries and stress of your day are blowing out into the world. Say goodbye to them and hello home.
Let water relax you... take a bath

Let water relax you... take a bath


Our bodies can not help but relax when surrounded by warm water, probably a feeling that remains with us from the womb. It is safe, secure and welcoming... the perfect way to unwind and let the worries of the day while away into nothing. A warm, not hot, bath will ease joints, muscles and take away any negative ions that we have accumulated throughout the day. Be careful not to spend too long in the bath though as this can lead to a dreariness which can interrupt our falling to sleep patterns.
As we are falling to sleep our body temperature drops and this releases hormones that help us to fall to sleep. Having a warm bath highers our temperature and so when we come out, our temperature drops - we are emulating the drop in temperature that helps us fall to sleep and this can help us to produce these hormones.
Excessive tipple can lead to poor sleep

Excessive tipple can lead to poor sleep


Alcohol... helps us to relax, frees inhibitions, help relieve any pressures... it sounds the ideal way to relax and yet too much can has the opposite affect. It may help us to fall to sleep but the sleep that we have will be disrupted and of poor quality. De-hydration can cause us to wake in order to consume water which in turn leads to a need to relieve oneself. The odd tipple with your meal will indeed help to relax you but if you are looking for answers to sleep problems then you really should leave it to the odd glass.
Meditate... open yourself up

Meditate... open yourself up


The word meditate can conjure up many images of strange happenings, of new age thinking and yet it is far from this... it is a simple act of removing ourselves from the world and opening ourselves up. It is the perfect way to empty our minds at the end of the day, reflect on the day and let all thoughts turn to harmony. Simply light a candle and sit in the darkened room, close your eyes and picture a place that makes you happy, whether it be walking in a wood, on the beach, lay by the pool or sauntering through a meadow. Take that journey on your own and listen to the birds, feel the grass tickling your knees, feel the hot sun on your exposed, free flesh, hear that waterfall in the distance. Slow your breathing and listen to yourself, be aware of your happiness, your heavenly solitude and stay in this place that you love so much. The more that you take the time to meditate, the better you will become at it and the more detailed journeys you will be able to take. Just remember... it is all about you, body, mind and soul.
Please note that meditation should not be done directly before sleep.
Leave the television for downstairs

Leave the television for downstairs


It is there to entertain, to educate, to inform... it is not there to help us fall to sleep! The television (along with the computer) has absolutely no place in the bedroom and should never be used to fall asleep to. The screen with its moving pictures and sounds cannot help but activate our minds, making us alert, making us listen and affecting the effectiveness of our sleep should we fall asleep and it is still on. If this is a habit that you have then it really ought to be broken, your bedroom is the room that you go to sleep and should remain so. By nature, we all need routine and entering your room of sleep will set off chemicals in your brain that will prepare you mind and body for slumber.
A warm cup of milk will do the trick

A warm cup of milk will do the trick


It is not just an old wives tale... milk does indeed help us to go to sleep. The physical warmth of the milk warms our insides, inducing chemicals to make us feel cosy and relaxed. Milk in itself has something inside it that works with our nerve endings, calming them and in turn calming us. If milk is not for you then there are many herbal teas on the market which can also help, look out for chamomile, St. John's wort, lime blossom and passion flower. The perfect beginning for the perfect night's sleep.
Diet awareness

Diet awareness


Watching what you eat before going to bed can help in your bid to get that perfect night's sleep. Ideally all food should be consumed before 6pm but in an ideal world this is hard to achieve. Make sure that you dinner is eaten 2-3 hours before you go to bed, a full stomach can make you feel uncomfortable when lying down and will affect you getting to sleep. Likewise an empty stomach can do the same, if you need a snack before bedtime have some turkey or peanut butter which contain the essential amino acid, tryptophin, a known sleep inducer.
Give up smoking

Give up smoking


Smoking, smoking, smoking ...always the culprit and once again here I am afraid to tell you. Nicotine is a known stimulant and affects sleeping in exactly the same way as caffeine does. Not only can it affect you getting to sleep but it can also lead to disrupted sleep, not to mention the many other health implication which smoking causes, and again, can affect your sleep.
Keep your room dark

Keep your room dark


A dark room can work wonders in helping you to relax and set your mind for sleep. Try and choose heavy curtains or black out blinds which will stop much light coming through, especially if you have street lamps outside your house. The light from illuminated alarm clocks can also affect us and hinder us drifting into sleep, especially some of today's modern designs which look great but are not necessarily practical. Alarm clocks with a red numerical display are much less intrusive than the green/blue ones available. An eye mask may feel strange when you first wear it but after a few nights it will become like a second skin. There are many available but we prefer the luxury ones which often have a silk or velvet backing and are filled with lavender to help relax and calm you. These luxury eyemasks are available to buy now at Elysha Charles.

 

 

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