How to get a good night's sleep

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How to get a good night's sleep...


Photo by bruce mars on Unsplash

How's your sleep? 

Is work keeping you awake at night ? Have you got worries on your mind? Menopausal hormones waking you at 3am or nocturnal kids joining you in bed? 

I can help with that...

Mercifully, there are steps you can take to remedy those restless nights and take the reins in this vital area of your health.
Why Sleep?
A good night's sleep is one of the greatest gifts you can give to yourself. It's vital for your physical and mental well  being and leaves you stronger to cope with the demands of life. 
Lack of sleep throws your cortisol and melatonin levels off balance and robs your body of the chance to work optimally. 


Quality sleep allows your body to regenerate, heal and recover whilst 
poor sleep does the opposite and the very outward symptoms of dark circles and dull skin start to show. Under the surface, adrenal fatigue, brain fog, poor concentration, low mood and irritability can kick in. 

Sleep deprivation can lead to weight gain as ghrelin, the hunger hormone, spikes which has you reaching for instant fuel - often a high carb biscuit or quick fix to keep your eyes open. According to The Academy of Sleep, a good night’s rest improves attentiveness, cognitive function and memory. 


Not enough sleep accelerates the aging process; During deep sleep, growth hormones rise and allow damaged cells to repair. Without the deeper phases of sleep, this won't occur - yes, there's a reason it's called "Beauty Sleep".

3 steps to a good night's sleep...

CLICK TO GET SLEEP
1. Nature's Helpers 
 
Pillow Mist 
A good quality, natural pillow mist can help. Here's where I can help. I formulated Woodford's "Sleep pillow mist" using my expertise as a qualified Aromatherapist - an elixir of sedating, comforting hormone balancing 100% natural essential oils. The scent is unique and customers simply say " this works".

Epsom Salts : Take one cup of Epsom salts add 20 drops of Lavender essential oil and disperse into a warm bath before bedtime. The salts contain magnesium - a mineral to calm and relax muscles.  
Lavender derives its name from the Latin 'lavare' meaning 'to wash”. The Romans used Lavender to scent their baths, beds, clothes and hair and the great Greco-Roman physician Claudius Galen recommended this aromatic plant be used on the centurions. Paradoxically, this delicate purple flower is strong bedtime armour when battling insomnia.  
Chamomile Tea:  The ancient Egyptians drank chamomile for the  sweet, soothing effect. Once consumed, the apigenin, starts to work - a phenolic flavonoid that has sleep and tranquillity enhancing effects. This herb also reduces stress and anxiety making it the perfect nightcap drink.

2. Sleep Habits: Your brain is like a pet, you can't tell it to sleep, you train it.  
According to sleep experts, training yourself into good habits is the key. Did you know that five consecutive nights of unbroken sleep can establish a healthy sleep pattern. What are the habits? 
1) Good practice and 2)  The right environment. People who enjoy quality sleep start to unwind earlier in the evening with a relaxing bath, a change into nightwear lowered noise and lighting, and a warm herbal or milky drink (leave the coffee to morning time - caffeine taken after 6pm circulates in your system until early morning). Switch off from work - burning the midnight oil is not a sustainable habit. Don't fall into the nightcap trap - alcohol may help you nod off but it doesn’t make for quality sleep - and it negates all the restorative benefits of sleep as your body works on the toxins. 
Your brain is like a pet - you must train it to sleep

3. Environment : Your Bedroom is Your Sanctuary.
  • Make your bed in the morning so you always have a welcoming space to retire to. 
  • Have your PJ's waiting for you on your pillow. 
  • Ditch the gadgets and technology, we all know blue light tricks your brain into thinking "wake up, its daytime!". Opt for paper books instead. If you can't resist screen gazing then dim the setting or 
  • Purchase blue light blocking glasses. 
  • Air the room, freshen the sheets, keep your bedroom welcoming and tidy. 
  • Lower the lights.
  • Diffuse your oils - Clary Sage or Lavender are good choices.
  • Mist your pillow with a 100% natural sleep spray. 
  • Set a comfortably cool temperature. 
  • Keep a little notepad and pen at your bedside (your brain can't rest when its clinging on to thoughts and ideas that would be better off loaded onto paper) . 
  • Keep a bottle of water to hand and a
  • Wear a soft eye mask 
  • As for snoring partners or housemates, that's for you to manage...maybe invest in some earplugs or or impose social distancing!
" I hope you sleep well tonight "
Paula

www.woodfordsaromatherapy.com

Comments

  1. FoxtrotFairy1 June 2020 at 11:56

    Thank you for all the interesting information and great advice 😊

    ReplyDelete
  2. Nattyuk1 June 2020 at 12:54

    I shall be putting to effect the excellent advice to try and aid my sleep, thank you ��

    ReplyDelete
  3. The Other One31 July 2020 at 03:45

    Thanks for the very practical, actionable advice. The effects on the brain is a great motivator to get a healthier sleep pattern. I'm going to call my brain 'Rover' from now on!

    ReplyDelete

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