Sleep Solutions "Cheat Sheet"

Do you know that today, March 18th is WORLD SLEEP DAY?

How well we sleep is tangled up with so many aspects of our lives: 
what we are eating, 
the amount of stress we are under,
 the demands of balancing life and work
 and the physical atmosphere of our bedrooms are just some of these.

While the occasional sleepless night is understandable, 
even to be expected when occasional insomnia turns to chronic insomnia 
it’s important to take actions to remedy things.

There is now a wealth of information to show that chronic lack of sleep can lead to 
depression, premature ageing and weight gain.

If you are having trouble sleeping here’s our best ‘cheat sheet’ solutions to help you get back on track.

Lack of sleep can be sue to nutrient imbalances. 
If stress is keeping you awake at night consider if you are getting enough of the following:

Stress depletes B vitamins which are necessary to 
balance moods, improve energy levels and 
promote the production of serotonin and support restful REM sleep. 
You may be specifically low in B6 
which has a tranquilising effect and can helps balance moods swings related to PMT, 
which can also keep you awake.
But because B vitamins are a ‘family’ that works best together, 
try taking it as part of a B-complex.

Stress also robs the body of vitamin C 
which plays a role in our energy levels and the body’s ability to ward off and recover from illness.

A combination of calcium, magnesium and zinc 
may also be helpful since it will help with energy production, 
have a calming effect on an overexcited nervous system and help relax the muscles.

Herbs can be taken as soothing teas 
but they can also be infused into a warm bath to help induce restful sleep. 

Passionflower (Passiflora incarnate) 
Has a nervine and sedative action that can help relieve stress. 
Aids chronic insomnia and leaves you feeling refreshed the next day. 
Antispasmodic action relieves muscle tension, cramps, twitching and pain.

Limeflower (Tilia vulgaris) 
Also known as Linden, 
it relaxes nervous tension, excitability and helps insomnia. 
An antispasmodic action that can help relieve tension headaches.

Chamomile (Matricaria chamomila) 
Excellent, safe sedative herb, great for children where it may be used as herbal baths. 
Helps anxiety, stress and any conditions associated with it such as insomnia.

Lavender (Lavandula angustifolia) 
Tonic to the nervous system, helping ease exhaustion and promote natural sleep. 
Can help relive painful tension headaches.

Essential oils have a powerful effect on our mind and emotions. 
Use them in a variety of different ways, 
including massage, in bath oils, diffused in the air for instance with a diffuser or burner
or roll on your pulse points 
or simply a drop on a tissue or on your pillowcase.

Harmonises the nervous system and can have a sedative or stimulant action depending on body’s needs. Use for insomnia due to stress and anxiety.

Roman chamomile (Anthemis noblis) 
Soothing, calming and anti-depressant. 
Eases the stress and anxiety that can contribute to bouts of insomnia.

Frankincense (Boswellia carterii) 
Helps relieve anxiety and is rejuvenating to the nervous system. 
Good for stressed, tired or overwhelmed people and a useful aid to peaceful meditation.

Bergamot (Citrus aurantium bergamia) 
Uplifting, cooling and fruity, this eases anxiety and gives support in times of stress 
particularly if you feel irritable and over wrought. 
Used throughout the day it eases tension for a better night’s sleep.


There’s no escaping that we are what we eat.
To help encourage restful sleep think about rebalancing your diet.

Take these out:
Remove chocolate, stimulants, cigarettes and alcohol from your routine
as these ‘stimulate’ the body and disrupt sleep.
It’s worth noting that some prescription drugs affect sleep patterns too.

Add these instead:
Whole grains, pure water, rainbow fruit and vegetables, pulses, nuts and seeds.
These contain B vitamins, magnesium and other nutrients
vital to supporting the nervous system and overall health and vitality of the body,
helping you to eliminate stress!


Getting the work/life balance right is something many of us struggle with.
Here are some thoughts about how to get the best for your health throughout the day.

When you are at work:

Keep remedies on hand.
Use relaxation remedies throughout the day to use as needed.
Or diffuse in your office using de-stressing essential oils.

Get organised practice time management.
Communicate better try to think positively.

Give yourself a break it’s great to be focused and efficient but remember you are only human.
Worry less about mistakes and remember to have a little fun every day.

And when you are at home:

Turn the noise down.
Avoid TV and computers before bed
and try instead to incorporate deep breathing exercises, meditation or relaxation techniques before sleep.

Get out more.
Make time to exercise or walk in green spaces for 20 minutes a day.

Try a warm bath.
Warm baths before bed relax the body and muscles.

*Adapted from NYR Natural News 16.3.16


Popular posts from this blog