There are months when time seems to speed up and the 'to do list' becomes longer (if that's possible!) I was asked the other day to help a friend who is having issues getting enough sleep, or should I say 'enough rest'. Are you getting enough rest?
Good Sleeps are SO important!
Do you feel sleepy during the day ?
Do you awaken in the morning, and still feel weary?
Do you get to sleep but then awaken and have a problem falling back asleep?
If you answered YES, you may want to try some new habits to encourage more rest.
Here are some ideas for GOOD SLEEPS which may assist -- not in any particular order.
Get some fresh air! Sometimes cold days make us huddle inside and avoid walks outside. Invigorating is good!
Sip a calming herbal Infusion. I have a few favourites. See below for recipes
Create an "oasis" in your bedroom. Make it a place where you relax or have some fun with your significant other. Leave the 'work related' paperwork, computers, etc. in another room.
Buy the best sheets you can afford. Nothing like high thread count 100% cotton sheets. (check out organic cotton when possible) It's so comfy. I recently bought some sustainable bamboo sheets and love them! Wonderful! Add a cozy comforter.
Sleep in a darkened room. Get room-darkening shades and remove all LCD clock radios, TV, EMF-emitting devices. Our bodies produce the all-important hormone 'melatonin' when we sleep in darkened rooms.
Melatonin helps to regulate the sleep 'cycle'. I've used this brand from NOW.
NOW Melatonin 5 mg,180 Veg Capsules
Turn down the thermostat. Better for the environment, your electricity bill and you! Promotes good sleep.
Add gentle scent to your "oasis". Purchase lavender sachets or dried lavender and create your own sachet in a small cloth bag. Tuck it among your pillows. Lavender can evoke a gentle sedative effect. I have made sleep sachets containing Lavender, Hops and Mugwort, with good success for happy dreams.
Here's a post I wrote about making your own sleepy dream pillows. Its here.
Plan a relaxing acitivity in the last hour before bed. Warm bath? My favourite remains Epsom salts and a combination of Lavender essential oils and Basil essential oils. Here's a post about that.
Here are some soothing bath ideas from other posts.
Some folks read or watch a funny TV show. Key? Keep it light.
Avoid stimulants for 2-3 hours. Coffee, Alcohol, the NEWS !! (this terrible habit of folks watching the NEWS on TV and then expecting a quiet relaxed rest, is not life-enhancing !)
Attempt to go to bed early. When's the last time you went to bed at 10pm?
My friend Pat at HEAL THYSELF has the right idea. She has written an ebook about 'adrenal exhaustion and encourages folks to go to bed early with her "10 pm bedtime club"
Sometimes it's as easy as making a batch of herbal tea to have on hand with simple nourishing herbs and nervous system supporting, relaxing herbs. I usually make up a 'jar' of one of these recipes to have in the house for family or guests who need something yummy to 'step down into unwind' mode in the evenings.
Here are some DIY HERBAL ideas for good sleeps:
I use glass canning jars with plastic lids to create my herbal teas at home, or perhaps a Bodum French press. I like to use a container with a lid to capture all of that healing steam coming off the herbs.
Boil some water.
Pour the water over the herbs.
Cover and allow to sleep 5-10 minutes.
Strain into a cup or mug.
Sip the warm goodness.. Breathe...
Calming Tea 1 ~
1 -2 cups boiling water
1 teaspoon dried chamomile flowers
1 teaspoon dried passionflowers
1 teaspoon dried hops flowers
Calming Tea 2 ~
2 cups boiling water
1 teaspoon chamomile flowers, fresh or dried
1 teaspoon passionflowers, dried
1 teaspoon hops flowers, fresh or dried
1 teaspoon oats (milky oat tops)
1 teaspoon hibiscus flowers, dried
Calming Tea 3 ~
2 cups boiling water
1 teaspoon lemon balm leaves
1 teaspoon nettle leaves
1 teaspoon linden flowers
optional: Add a pinch of organic dried orange peel.
There are many more ideas -- Going to sleep at the same time every evening creates a pattern. Dumping the alarm clock and learning to get up at a specific time is also empowering...Practice on your weekend or day off! It works!
Here's a post featuring herbs to help you sleep and experience a better rest.
Sweet dreams, all. ox Carol
Please leave a comment! What do you do ??
Susannah
Great suggestions! I've found lemon balm pretty helpful, and I've tried adding in oats, nettle, passionflower, skullcap and sometime chamomile. It's definitely helped my sleep, but I find that some chronic pain problems (which I've figured out how to deal with when I'm awake but that flare while I'm sleeping) wake me up pretty regularly. I'm wondering what you might recommend to shut down the nerve pathways for the night so they disturb me less? Or something that might work as a muscle relaxant? Thanks!
Carol Little
Susannah. Sorry to hear re chronic pain. You may pm me if you wish or check back here.
What is nature of the pain. Do you take Magnesium supplement?
Melissa @Real Nutritious Living
Love lavender! Great tips Carol!
Shelby @Fitasamamabear
Oh my god good sheets make SUCH a difference. i love crawling into bed now!
Emily @ Recipes to Nourish
Isn't that the truth?! I'm not getting enough ... sometime I do better, but lately I've been up too late. I do sleep well though. Love these herbal teas!
Carol Little
Time to get to bed eariler Missy Emily!! xo
linda spiker
All good tips! And I happen to be an expert :(
Carol Little
I know. Sweet Dreams.
Lindsey Dietz
I couldn't agree more with making your bedroom a sleeping oasis! It makes all the difference!
Shelby @Fitasamamabear
Great tips! I'm a ritual person and love having a bit of calm down time before bed!
Megan Stevens
I haven't ordered linden flowers before. I need to! Thanks for these great recipes and suggestions, Carol!
Carol Little
You are most welcome. So lucky this year to harvest from a neighbour's tree and there's enough, I hope for my needs!
Love Linden!
Nadia | Body Unburdened
Thanks for these tips, Carol! I'm excited to try some of the tea recipes :)
Carol Little
Great Nadia. Hope you enjoy and find that they indeed help you find more restful sleeps!
Carolyn
I live in a rural area and don't have easy access to health food stores. Could I order the ingredients for these teas and if so could you point me in the right direction to a reputable source?
Dianna
I like your idea of sipping a soothing bedtime tea, but I hate chamomile. What else would you suggest for a calming, sleep inducing tea ?
Thanks for the great ideas !
carollittle
I enjoy Lemon Balm. Sometimes I mix it with Nettles, Milky Oat tops, Catnip + dried orange peels.
You can make the tea recipes in the post; just leave out the chamomile. Hope this helps.
It's a matter, I think, for each of us to find our own favourites; sometimes that takes a little experimenting.
Thanks for writing...and... you are most welcome.
mercedes
love it
carollittle
Glad to hear - thanks.