Helpful Tips for Getting a Good Night’s Sleep

You know the feeling. You go to bed, ready for a good night's sleep. However, rather than drifting off into a restful slumber, you toss and turn until the wee hours of the morning. The next day, your work and relationships suffer as you fight sleep deprivation.

Everyone suffers an occasional sleepless night. However, for some, sleeplessness has become the norm, putting their health and well being seriously at risk. With all of the warnings associated with prescription medications, they suffer the symptoms with no resolution.

There are a number of natural alternatives that are effective in the treatment of insomnia. With some changes in the bedtime routine, and the help of aromatherapy and select herbal remedies, most people can get a good night's sleep.

Aromatherapy

A number of essential oils are effective in treating insomnia. Oils can be applied to the skin, using a carrier oil such as olive, canola or sunflower oil. Use seven to ten drops of essential oil to five teaspoons of carrier oil for adults. You can also add the essential oil to your bath, or put a drop or two on a cloth and put it under your pillow. The following essential oils are recommended for sleeplessness.

• Benzoin (Styrax benzoin)
• German and Roman chamomile (Matricaria chamomilla and
• Chamaemele nobile)
• Jasmine (Jasminum officinalis)
• Lavender (Lavendula officinalis)
• Melissa (Lemon balm, Melissa officinalis)
• Neroli (Citrus aurantium amara)
• Rose (Rosa damascena)
• Sandalwood (santalum album)
• Sweet marjoram (Origanum marjarana)
• Ylang ylang (Cananga odorata genuine)

Herbal remedies

Herbal remedies can be taken as teas, tinctures or infusions. You can buy them at health food store, your local pharmacy or online. Look for these remedies to treat insomnia.

• Chamomile tea
• Hops tea
• Kava
• Lemon Balm
• Passionflower
• Rooibos tea
• St. John's Wort
• Skullcap
• Valerian
• Oat Straw

Bedtime Routine

You may need to retrain your body to fall asleep. The best way to do this is to establish a bedtime routine. Go to bed at the same time, in the same room every night. Rise at the same time every day. Follow this check list of do's and don'ts to help you get a good night's sleep.

• Don't drink caffeine or alcohol before going to bed.
• Don't eat spicy or fatty food.
• Don't read or watch TV in your bed.
• Do keep your bedroom at a comfortable temperature.
• Do wear non restricting bedclothes.
• Do keep your bedroom dark and quiet.
• Do sleep from seven to nine hours each night.

The benefits of a good night's sleep are myriad. A well rested person has better concentration, is less likely to overeat, has more energy, and is less likely to suffer from depression, mood swings or anxiety.

photo by Filip Schneider