7 Tips to Help Eliminate Insomnia

woman covering eyes white mask hugs white pillow sleeping
by Dee Trethewey
We all lead such busy lives, we have careers, families, hobbies and so much more. Sometimes 24 hours in the day feels like it isn’t enough time to get everything done, let alone get a good nights sleep, right?
We all need to enjoy a decent nights sleep. Our bodies simply won’t survive long term if we are sleep deprived. Going without sleep can affect our health in terrible ways. Getting the standard 8 hours of sleep might seem like a pipe dream but let me share with you my best tips for getting a great nights sleep:

1. Try Calming Oil 

Essential oils such as Lavender, Valerian, Patchouli, Sweet Marjoram, Ylang Ylang and Frankincense will all help to promote relaxation and sleep. But how do I use them I hear you ask? Try putting 5 – 6 drops in an oil burner or diffuser in your bedroom. Mix 3 drops of your favourite oil with 15ml of carrier oil and massage into the souls of your feet. Or place 3 drops of one of the oils onto a tissue and tuck it under your pillow. Experiment with each of these oils to find the blend most relaxing for you.

2. Try Calming Herbs 

Fresh herbs are also a wonderful, organic way in which to promote a restful nights sleep. Chamomile is excellent as an infused tea before bedtime. Fresh Lavender can also be drunk as an infused tea, inhaled as an essential oil, or added to a warm bath. Passion Flower is wonderful as a relaxant and effective for insomnia caused by mental worries or nervous exhaustion. Drink a cup of tea before bedtime.

3. Keep a Journal

Many sleep problems are caused by mental worries. Switching off at the end of a busy, stressful day tends to be a major problem with so many of us. If you’re anything like me, your brain takes longer to switch off than the rest of your body. Keeping a journal by your bed can be super effective. Performing a “brain dump” at the end of the night will help you mentally. All of those important thoughts are now on paper, so you won’t forget them. Sleep well, knowing everything you consider important will be there when you wake up!

4. Create a Night Time Routine 

Creating a nighttime routine lets your body and mind know that you are ready for sleep. Switch off your TV, take the time to stretch and relax for at least 20 minutes before climbing into bed. By sticking with this routine each and every night, your body and mind will become adapted and will also learn to relax.

5. Create a Sleep Sanctuary 

Ensuring that your bedroom is, in fact, your sleep sanctuary will help your body and mind relax when you finally crawl into bed. Switch off all bright lights, switch off all electronics. Dim the lights, place a hot water bottle in your bed (if it’s cold out), don your most comfortable pj’s and crawl between the sheets. Ahh, sleep 🙂

6. Disconnect 

Switch off all electronics at least 30 minutes before bedtime. If possible, switch off even earlier. Use of electronics of any kind (TV, iPad, laptop, iPhone etc) before bedtime will affect your brain making it more alert, therefore messing with your relaxation prior to bedtime. Top Tip – remove the TV from the bedroom!

7. Breathe 

I know, you’ve heard this before, but honestly, a few deep breaths when you’ve laid down and made yourself comfortable will make a huge difference. Crawl into bed, get into your most comfortable position, close your eyes, eliminate any thoughts of the day ahead and simply breathe.
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