Getting a blissful night’s sleep is not always such an easy feat. Falling into a restful slumber is one of those incredible natural functions of the human body that we often take for granted. That is until we find it a challenge to relax into a deep and restorative night’s sleep. In our fast paced, modern lives we need sufficient rest perhaps more than ever, and when we don’t we suffer mentally, physically and emotionally
Here are some natural remedies to make reaching dreamland in extra quick time a reality.
Make Time to Unwind a Priority
A big issue for many people who find it hard to sleep is an inability to relax and wind down before their head hits the pillow. There are a number of things to consider as a type of ‘pre-bedtime checklist’ which you may find helpful.
- Allow time for sufficient digestion of your evening meal
- Switch off technology at least 1 hour before bedtime
- Create space within your day for at least 30 minutes of moderate exercise
- Follow the rhythms of nature - as it becomes darker outside, this is your cue to dim the lights inside to allow for the release of melatonin. Melatonin is naturally triggered by the body’s response to reduced light exposure.
- Create a relaxing routine to calm your body, mind and spirit before bedtime. You may like to practise some gentle yin or restorative yoga or create space for a short meditation for gratitude practise. A soothing soak in the tub accompanied by candlelight is always a great way to induce a restful night's sleep.
Experiment with Aromatherapy
Fostering a holistic approach to exploring natural sleep aids opens up a whole new world to explore. Often people are a little wary when it comes to experimenting with essential oils as often it's advised to leave it to a licensed aromatherapist. Certainly if you are blending a variety of different oils there are guidelines to be mindful of, but don’t be put off the process of being your own empowerment when it comes to wellness. Take time to breathe in calming aromas specific to lowering stress levels and promoting deep relaxation. Lavender is perhaps the most famous and researched essential oil famous for its sedative and soothing properties. A number of studies show that lavender is extremely effective in reducing insomnia, promoting a deeper, more nourishing sleep and also treating sleep apnea. You may like to use an essential oil diffuser to circulate this deeply serene scent or perhaps add a couple of drops to your bath. Other ideas include creating your own lavender pillow mist or creating dried lavender bags to keep near your bed. An ancient ritual for cleansing the aura and also for preparing for a restful sleep is to add a few drops of lavender oil to a carrier oil such as sweet almond, or coconut and massage into the feet
Empty Your Brain Before Bedtime
Often the root cause of a disrupted sleep is that there is too much on a person's mind to be able to drift off without any issues. It can be very helpful to create a ‘brain dump’ ritual before your head hits the pillow in the form of a nightly journaling exercise. Take out your notepad, grab and pen and start writing. Don’t overthink it, just go where you are guided. If you’re having difficulty getting started consider some aspects of your day which have caused stress, tension, frustration - or any other negative emotion to arise. Perhaps you’ve had nobody to vent these issues to and they’ve been difficult to let go of. Bringing awareness to aspects of our day which have triggered a difficult emotion within us is a very powerful practise. Releasing negativity onto your journal page allows you to acknowledge and release its charge. Conclude by writing down a list of all the things during your day which you are grateful for. Ending the exercise on a positive note is an extremely effective way to close down the day and prepare for an optimum sleep.
Eating for a Blissful Sleep
For a quality sleep aim to eat a balanced diet rich in fresh fruits, vegetables, whole grains, and low-fat proteins rich in vitamin B such as organic eggs and unmodified dairy which has been ethically sourced. A generous intake of vitamin B assists in regulating the sleep hormone melatonin. Research also links the essential mineral potassium to achieving a deeper sleep, so try eating a banana before bed and see how that works for you. Other foods linked to enhancing sleep quality include nuts, warm milk, honey, and kiwi fruit. As with all at home remedies it’s a case of trial and error, so going with what feels most resonant for your unique needs is vital.
We hope this blog post has been helpful and we wish you a very peaceful and restorative sleep.
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