Tag Archives: chamomile

30 Ways To Sleep Better Tonight

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I know I have written on this subject many times but have not come up with 30 ideas to get a good nights sleep. Even if just one of them works then I have done my job.

I will tell you which ones I have used that do or do not work. As we have been told lack of sleep can contribute to obesity, diabetes, and a chronic bad attitude, and losing a job because of it.

These ideas come from a website call the ‘Greatest‘ it has some really good articles.

27 Ways to Get A Good Nights sleep.

  1. Have a bedtime routine – This one does work if you stick to it. Try to get to bed at around the same time every night when you can.
  2. Journal  – Write out stressful thoughts that are not allowing you to have a restful sleep before you go to bed. Then when in bed spend 5 minutes writing 5 things that have made you feel good that day. Now this works. It allows you to put your mind in better place before the head hits the pillow
  3. Tapping – Otherwise known as Emotional Freedom Technique (EFT).  Now this is my idea. I do it often when I am particularly bothered with something. This only takes a few minutes.EFT-Tapping-Points-c000d4a64

This is a diagram of the points to tap and if you click on the picture you can go to the website that will tell you more about it. This is worth it.

4. Chew some magnesium – I take a magnesium tablet but pumpkin seeds are good. Consume either 30 minutes before you go to bed.

5. Chamomile tea – Try it if you like it. I don’t.

6. Exercise – If you do this regularly it can reduce anxiety and improve sleep for those who suffer from insomnia. It has been proven another benefit from physical activity is that exercise is a form of meditation and can relax the mind while you are doing exercise and  you are not concentrating on the things that stress you out. Especially if you are exercising to music which I believe you cannot be stressed and listen to your favorite songs.

7. Work out early in the day – Yep I do this 5 days a week. I believe that it is better not to do too much exercise late in the after noon. Maybe a small walk but for me if I do rigorous exercise late in the afternoon gives me an adrenaline boost  and  peps me up for hours and I find it hard to go to sleep.

8. Power nap during the day – Works for me.

9. Bedroom for bedroom activities – Sleeping and sex nothing else. No TV, no computers, no phones, no business talk.

10. Snuggly environment – Spend a little extra on 800 thread sheets for summer, fluffy warm sheets for winter. Get that perfect mattress. Find the perfect pillows. Works for me.

11. Keep the bedroom cool – They say the best temperature is about 60 to 75 degrees. Not too cold. If it’s too cold I need a woolly hat on as my head gets cold. Not a sexy look I might add.

12. Try to get at least 7 hours sleep a night – 8 is better – Research shows that not sleeping enough can be linked to insulin resistance and of course diabetes.

13. Take a hot shower or bath – This helps the mind and body to relax. The rise and fall of  body temperature induces sleepiness.

14. Try to have a wake up time – This for me depends on what time I go to the gym. I always wake up early even in the weekends when I have no reason to get up. Always wake up with the sun.

15. Make up for lost sleep – This I have heard makes no difference but in my case if I have had a late night the night before I find I am in bed a little earlier the next night or I have a nanny nap during the day

16. Keep the caffeine drinks to the morning – Not a good idea before bed.

17. Dont Toss and Turn – They say get up for 10 minutes, go to the loo or go have a cup of warm milk or glass of water and go back to bed. Another idea is pick up your favorite magazine and look at some nice homes or fashion something to take you mind off what is making you toss and turn.

18. Medication check – Check you medication it may be making you sleepless. If so go see the doctor and get it changed. I don’t take medication so that is not my problem.

19. Pets on the floor – Don’t have your pet on the bed sleeping with you as the chances it is what could  be disturbing you. Make sure your pet has a nice comfortable bed on the floor and make sure he or she understands they are not welcome on the bed. I know its hard to do but once they are in the habit you will both be happy and you will not get grouchy with it.

20. Sleeping tracker – If you do have to have your smartphone in the bedroom or you could get one of those fitbit watches you are able to track your sleeping patterns. This can show you what may be disturbing your snooze time. I believe they are very good.

21. Listen to soothing music – You are able to get sound tracks of things like rivers, oceans, wind any thing that may make you feel peaceful and nod off to sleep. You can get that sort of gadget on Amazon

22. Sniff of Lavender – works well. I put a few drops on my pillow of pure lavender oil or spray what ever I have at the time,  every night.

23. Muscle relaxation – Now this works but takes a bit of concentration – You need to start with the feet and work your way up your body. Often by then you fall asleep. The idea is to tighten your muscle then relax. Like tighten your muscles in the feet for a few seconds then relax. Tighten the muscles in the calf of your leg then relax etc etc till you get to the head. By that time the chances are you are snoring.

24. Breath – Now this does work – well most of the time – I find by the time I focus on 4 deep slow breaths if am ready for sleep. I do this often with success. Actually if there is any for of anxiety you are facing even if you are not in bed a deep breath really helps to calm the nerves

25. Dim the lights – Any bright lights will disturb your sleep. If you have any electronics in the room turn them off at the wall. Especially if they are a ‘blue light’ they will cause disturbance in your sleep.

26. Sunlight your best friend – Make sure you get some sunlight during the day.  sunlight  keeps daytime fatigue at bay, leading to more sleepiness at bedtime. That good old Vitamin D the natural way is a must and good for you in moderation.

27. Shut that Computer down –  Artificial lights from computers, TVs, and cell phones might make it more difficult for the body to understand when it’s time to wind down. Try reading.

28. Drink something warm – Before you go to bed have some warm milk or milk and chocolate. Or just dark chocolate that sometimes helps.

29. Dream a little – This also works for me – I have a place that I go to when I am having trouble going to sleep. I visualize the sand and the track and the bushes on the way to my favorite beach. I visualize the waves the fish in the waves etc etc and off to La La land I go.

30. Wine – Glass of red before bed works for me

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The Power Of Essential Oils – It Makes Pure Scents

 The Power Of Essential Oils

For centuries, people around the world have enjoyed the aromatic pleasures and skin health benefits of the wonderful oils that come from Nature’s many plants.

The power of essential oils is more than just a pretty fragrance, the therapeutic effect of an essential oil can be up to 70 times stronger than the source plant – to give you an idea of their intensity, one kilo of rose petals yields around one drop of essential oil.

They have great benefits for health, well being, sensual perfume, creating an ambiance in the home with aromatic oil burners. I use them all the time. I light up the candles first thing in the morning, its a great way to start the day with a pleasing uplifting aroma other than that great smell of coffee.

 

Unknown-1Rose

At around $5,000.00 a kilo, true rose essential oil doesn’t come cheap! The good news is, that you need very little to create a dramatic effect in skincare. Rose is associated with love, the heart, the feminie, and the colour red; it is often used for female hormonal imbalance, for supporting healing during bereavement or loss, and for any signs of redness and ageing in the skin, like broken capillaries and wrinkles. An interesting finding from a German research study is that rose oil is lipophilic, or fat-loving, explaining why it works well in creams and lotions because it is drawn to work on the skin’s cellular structure, enhancing the absorption of other nutrients in the product.

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Rosemary

Vibrant, invigorating, and strengthening, rosemary activates the brain cortex and helps to stimulate memory and concentration, overcome sluggishness, and revive clarity, It has a powerful cleansing effect, and is often included in cold and flu massage or inhalation blends to rid the body of mucus and toxins. It has a tonic effect on the skin, and I often recommend it as a compress for clients with acne breakouts: simply add a couple of drops to warm water, swish well, soak a clean facecloth in the mixture and wring out before placing on the affected area for 20 seconds. Studies also show that antioxidants in rosemary prevent UV-induced skin pigmentation and have a lightening effect on existing age spots or discolouration.

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Lavender

It’s no coincidence that lavender oil appears in pretty much every natural skincare product, from baby balms to night creams. Soothing, calming, reassuring, non-irritating, and non-sensitising, it is safe for all skin types, and has remarkable healing, antiseptic, antibacterial, and anti-inflammatory properties: countless studies attest to lavender’s therapeutic benefits in treating burns, skin ulcers, acne, eczema, swelling, sprains, the effects of radiation therapy, and more. It also encourages deep relaxation, calms emotional anxiety and eases insomnia, making it a must for massage and bath blends.

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Immortelle

Immortelle oil brings a feeling of deep peace and spiritual connection, opening the heart to love and healing emotional wounds. Also known as ‘Everlasting’, this highly scented herb hails from the Mediterranean, where it has a long tradition of therapeutic use, especially for skin problems, including bruises, stretch marks, wound healing, eczema, and scarring, as well as emotional problems like anger. Its potent skin-healing effects are due to its high content of phenolic antioxidants, which stimulate skin cell turnover and renewal. For me, it is a stand-out oil for repairing, nourishing skin and preventing signs of ageing.

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Neroli

Neroli

Gentle, nurturing, and comforting, this sweet-scented oil is derived from the flowers of the bitter orange tree. It is deeply sedative, so should be used sparingly; it is excellent in aromatherapy blends for insomnia, to soothe shock, and ease digestive upsets. Research has shown it to have particular benefits for patients post-heart surgery, significantly improving their relaxation and sleep patterns. In skincare, it is an excellent anti-ageing ingredient, helping to reduce broken capillaries and restore and strengthen at a cellular level, as well as being astringent and hydrating, so boosting skin tone and texture.

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German-Chamomile

German chamomile

One of the most important oils for treating skin problems, German chamomile contains azulene, an anti-inflammatory that gives the oil a deep blue colour. When inhaled, the scent has a powerful soothing and strengthening effect, and is excellent for easing emotional and mental stress and nervous tension. Used topically, it soothes itching, redness, eczema, psoriasis and burns, as well as inflammation caused by sprains or pulled muscles.

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Source: Starwest Botanicals – The source of oils is very high quality. If you using for skin care I suggest you use these oils.

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ZZZZZZZZZZ – Yes Please

This is an article I read, about herbs that will assist you in having a good night sleep. If you suffer from insomnia like I do at times, you are grateful for any information that will help you with this condition. The first herb she writes about (Zizyphus) sounds interesting so will be off to Whole-foods tomorrow to see if I can find it. The reason I like it is that it is nourishing your body at the same time. I don’t have all those symptoms but I do find it hard to quieten the mind and fall asleep. Another thing that I am always afraid of is becoming to reliant on a sleeping aid. As usual I like to be in control.

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The sleepytime herbs
by Toni Green, ND 02 Jun 2014

Insomnia can be a real nightmare as the clock ticks on and you’re awake to notice. Thankfully, herbs can help.

Zizyphus (Zizyphus spinosa)

Long used in traditional Chinese medicine (TCM) for its mild sedative action; from a TCM perspective, zizyphus nourishes the heart and calms the spirit, thus assisting with palpitations, irritability, dream-disturbed sleep, night sweats, or shallow, wakeful sleep. An International Journal of Clinical Pharmacology, Therapy, and Toxicology study showed that it improved mood and decreased nervous symptoms, while one in Clinical Therapeutics showed a significant improvement in sleep quality.

Valerian (Valeriana officinalis)

Traditionally used for treating nervous unrest, stress and anxiety, as well as insomnia, this herb contains several therapeutic constituents which may account for its sedative activity. According to a double-blind study in the European Journal of Medical Research, a group receiving 600mg of valerian extract showed comparable results to a group receiving 10mg of Serax, a pharmaceutical insomnia drug. Even better, those taking valerian had far fewer side effects.

Passionflower (Passiflora incarnata)

An important herb for insomnia caused by overwork, mental worry, or nervous exhaustion, it is wonderful for people who tend to wake frequently, and is excellent for children. Passionflower has also been traditionally used as an antispasmodic for treating neuralgia, seizures, hysteria, nervous tachycardia, and asthma. According to a Natura Medica study, a passionflower and valerian combination resulted in significant improvement in insomnia in 82 percent of patients, after just three weeks of treatment.

Lavender (Lavandula officinalis)

This is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bed time is recommended for all types of sleep disorders. The oil may also be used in a compress, or simply inhaled. A Lancet study found that people suffering from insomnia and depression had beneficial results with lavender. Lavender is also available as a tincture for internal use.

Lemon balm (Melissa officinalis)

According to a Journal of Medical Research study, this herb effectively reduced both anxiety and insomnia by creating a marked increase in alpha brainwave activity, which is associated with relaxation. It also increased the brainwave activity associated with attention, suggesting that it helped subjects cope with psychological and emotional stress. In another clinical trial, participants were given lemon balm for 15 days; at the end of the trial period, they reported a 72 percent reduction in anxiety, and a 39 percent decrease in insomnia.

D-I-Y with Toni: Nighty-night balm

40ml olive oil
10g beeswax
1 vitamin E capsule
20 drops lavender oil
10 drops lemon balm oil
10 drops chamomile oil
10 drops marjoram oil
Melt oil and wax together over low heat. Remove from heat and cool slightly. Add contents of capsule and oils. Stir thoroughly. Pour into glass jars. Label and cap when cold. To use: Rub a small amount into temples before bed.

SOURCE; Toni Green is a Newcastle-based naturopath, herbalist, and iridologist. www.naturalhealthsolutions.net.au

The Night-night balm would make a great gift to any friend you know that has a problem with sleeping. Mind you some of those oils are not cheap to buy but if they work its worth it.

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