Sleep Tips

In a course I was facilitating, the discussion came around to mental health and wellbeing. The one constant that was a block for most people in the room, was lack of quality sleep. All were parents, and like most people, were riding the rollercoaster of life's challenges. The excuses for not being able to sleep included, trauma, the loss of a loved one, financial worries, depression and a busy mind. In other words, stress was a major factor in most of them being unable to sleep at night and for most, they had been struggling with this for a long time. Through trial and error, I have come up with some techniques that I have found helped me.

  1. Most nights I try to wind down for at least an hour before turning in and avoid stimulants.
  2. A warm bath, not too hot or cold, with a relaxing scent can help my body unwind.
  3. I find that a cup of warm milk with a sprinkling of nutmeg seems to help me sleep.
  4. A drop of Marjoram Essential Oil on each corner of my pillow case has helped me sleep, particularly in times of distress or trauma.
  5. Alternately, a sleep cushion, filled with relaxing herbs can help.
  6. Watching my breathing and consciously relaxing my body, starting with my feet and finishing with my head has given me better results than counting sheep.
  7. I mentally think of all the people and things in my life I appreciate – this prepares me, from a vibration standpoint, for a positive attitude upon waking.
  8. Darkness triggers chemicals which induce sleep (although I have a vivid imagination and am afraid of the dark so I leave a very low night light plugged in).
  9. I try to ensure that the room temperature is comfortable and the duvet warm enough but not too warm!
  10. I make sure that the bedroom is uncluttered and I do not have a television or computer in my bedroom.
  11. If I still can not sleep, I get up and make a list of things which are on my mind, write something in my journal – anything that helps me to get stuff out of my head and down on paper before returning to bed.
  12. I find it best if I do not nap during the day or sleep in when I've had a disturbed night, it makes it harder to get into a sleep routine and my body clock gets out of whack.

Generally a combination of the above actions have helped me in the past, but if you find that nothing is working, then I would encourage you to check with your GP just in case there is an underlying condition which is making it difficult for you to sleep .

Source by Martine Murphy

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