Natural home remedies for insomnia to help you get a good nights sleep
When your pooped but just can’t go to peeps
Getting a good amount and a good quality of sleep every night is definitely important for your health and wellbeing. Good sleep helps your brain and body to function properly. It give you time to heal and rejuvenate, so you can feel your best the next day. Its part of selfcare to look after your health and well-being.
Try sticking to a good routine – go to bed at around about the same time every night. Get up around the same time every morning ( don’t lay in at the weekends) eat meals roughly the same time every day and exercise about the same time each day ( not late evening ) Do something relaxing every evening before bedtime. Sticking to your routine will help your body and mind get into a natural rhythm, which will make it easier to fall asleep.
Melatonin is a hormone that the body produces naturally, which sends a signal to to the brain when its time for sleep. The levels naturally rise in the evening and fall in the morning.
Magnesium is a mineral that’s naturally sedative and can aid with sleep, anxiety, irritability and helps calm the body and mind. Found in – dark leafy green veggies, seeds, almonds, wheat bran, brewers yeast and whole grains.
When the body metabolises Tryptophan, it turns into Serotonin and Melatonin, these are the two main hormones to regulate sleep. Found in – milk, oats, nuts, bananas.
Lavender essential oil is a very relaxing oil and great for insomnia, stress and anxiety. Camomile, ylang ylang and patchouli are also good.
Chamomile is a herb that is helpful for insomnia, muscle tension, anxiety, calms the nervous system and soothes digestion. Have a cup with honey before bedtime to feel more relaxed and calm.
Another great herb thats relaxing and calming for the body and mind.
Listen to some gentle soothing music or nature sounds before bedtime, there’s loads on Youtube and there are apps you can get on your phone.
Meditation – learn to meditate to calm your mind and body, you could try guided meditations, there are loads on Youtube.
Visulisation – visualise or imagine you are relaxed and calm, letting your stresses melt away.
Yoga – helps to relax and de-stress.
Regular exercise improves the quality of sleep ( not before bedtime though )
Relaxing past times:
Puzzles/games, coloring, drawing, painting, crafts, anything that you find relaxes and helps you unwind.
A nice warm soak in the bath an hour or so before bed. You can add lavender essential oil, camomile oil or salts ( himalayan, magnesium and epson ) These salts contain magnesium which can be absorbed through the skin, boosting your magnesium intake.
Cut down on:
Cut down on caffeine, sugar, nicotine and alcohol in the evening as these are stimulants and can cause or make insomnia worse.
Screens – close your screens down at least an hour or two before bed time, computers, laptops, ipads/tablets phones.
I hope this post has been helpful for you, let me know in the comments below.
Love Marie x