Sunday 17 July 2011

Self help sleep remedies

Some things you try try to aid sleep. Always follow the instructions on the product you buy. This blog is not medical advice.

1. Melatonin tablets- these provide the natural substance that the body produces for deep sleep. Best not to use every night, since it seems to build up a little and leaves you sleepy in the day. Different dosages available from Biovea online. NOT available in UK shops.

2. Mix a base oil (enough for one application) with 8 drops camomile, 8 lavender and 8 black pepper aromatherapy oil. mix, and gently rub in to the back of your neck, back of your upper legs and from the knee down all around on each leg. Allow to soak in.

3. Remember no caffiene after around 4 pm latest!! That includes cola!

4. Gentle exercise early evening, or a short walk last thing before bed often helps.

5. Avoid alcohol. It is a sedative, but it produces poor quality sleep. Often detox for a few days with none is a good idea and aids the sleep cycle.

6. Try to get up the same time each day. If you need to catch up sleep go to bed early, or have one massive lie in, returning to the normal get up time the next day.

7. Some foods keep people awake. We are all different with what we digest well, so learn which foods to avoid late at night. Some people find the "blood type diet" useful for this.

8. Unless you are lactose intolerent is is worth trying warm milk with a little cinamon in it before bed. Hot milk contains a natural substance that aids sleep.

9. Try to have some physical activity each day. Sleep problems can be caused or worsened by an imbalance between physical and mental activity levels.

10. Finally have a medical check up. Sleep problems can be caused by a range of other conditions, and your body may be trying to tell you something!


Some therapies can assist sleep as well -  counselling or psychotherapy can help to address emotional issues that may be causing stress and emotional distress. Hypnotherapy can be used to promote relaxation, and sleep recordings can be used that use hypnosis to invoke the natural in between state that is hypnotic trance, from which it is easier to fall asleep. Always consult a CNHC registered hyponotherapist -  the CNHC is the official voluntary regulator in the UK.

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