pattern, but there are some things we can do to that can help improve our chances of getting a good night’s rest. These include making changes in our Environment, Behaviour and Thinking.....
There's no one magic panacea unfortunately but a combination of factors can make a difference. Check out the following ideas and get tweeking!
Lavender of course is well known for it's calming and relaxing properties. It is a generally safe oil when used correctly for all ages.
Frankincense is a great all round oil and is calming and balancing
Roman Chamomile is perfect for restlessness and anxiety and promotes peace
Sweet Marjoram is soothing and relaxing to the nerves
You could use one or a combination of one or two of the above, in a diffuser as per manufacturers instructions (do not use the candle-style diffusers in your bedroom due to fire risk).
With a personal consultation Hathi Therapies can assess and advise specific blends ,including making personalised products for you.
Do not apply any pure essential oil directly to the skin as they are powerful concentrated plant oils
Provide warmth which is soothing and comforting. They are available with dried lavender and can be infused with oils to provide a combination of heat and aromatherapy. We do sometimes hold a very small stock of these.
Some foods that contain vitamins, minerals and anti-oxidants that appear to affect seratonin , tryptophan or melatonin levels can therefore be healthy for sleep are: sour cherry juice, kiwi fruit, almonds, goji berries, bananas, fish, jasmine rice, natural yoghurt, wholegrains and leafy greens.
A small bedtime snack (not meal) that has both carbohydrate and protein such as milk & cereal or cheese & oatcakes or banana & yoghurt may be best as this will provide a sustained availability of tryptophan which is an amino acid that makes us feel drowsy. However try to keep the amount of fats to a minimum by using semi-skimmed milk/low fat cheese and avoiding additional sugar.
.......So there's a lot to be said for the old fashioned warm milky drink it's soporific and comforting and makes for a good bedtime routine.
Alternatively drinking chamomile tea 30 minutes before bed can help to calm the nerves, settle the stomach and therefore relax you before bed. It is best to not add sugar and brew it for no longer than 3 minutes so it isn't too overpowering to taste.
Cognitive Behaviour Therapist, Integrative Psychotherapist, Nurse Specialist (Mental Health), Mum, Youth Worker, Trainer.......