As hibernation begins in the northern hemisphere and the evenings get darker we can maximise our rest potential. However not everybody finds it easy to sleep. If you realise you are tired & haven't had a good nights sleep in quite a while you might find these options helpful. These are natural tips & tricks I have discovered whilst working with clients (both adults & children) as a reflexologist & aromatherapist to aid sleep & relax the nervous system. I have also used them for myself & my children and found them to work effectively. One of the reasons parents have broken sleep is because children wake during the night, so there are a few suggestion for children also. I remember the public health nurse's statement after I had my second child.."Sleep is a great leveller" she said kindly. It really resonated with me as I longed for a decent night sleep through blurry tired eyes and finding my head on the locker each morning as the children piled into the bed between myself & my husband who never failed to sleep right through! With a good night sleep, anything is possible! I hope you enjoy the suggestions.
When our nervous system is on overdrive from the day's activities it can have an impact on sleep. When I think of the nervous system I visualise a wound up spring that when released can rest & be at ease. Here are a few ideas on how to help the nervous system to unwind in preparation for a good nights sleep at the end of the day.
A bath - water is so soothing to the nervous system whether it is in your own bath, the sea or even a shower - the body loves water! A 10 minute bath in warm water with some essential oils can do wonders!
What essential oils to use? Lavender is an essential oil that resonates with the nervous system, it will help to balance an overwrought nervous system or stimulate a nervous system that needs a bit of motivation, so no matter what the requirement lavender will put your nervous system on the right track. An added plus is that it really is one of the safest essential oils for all ages.
The bath recipe (or a foot bath if you don't have a bath!)
*An eggcup of sunflower oil or other carrier oil (from the chemist or health food shop not the oil in the grocery shop!)
or full fat milk will do the trick (you need the full fat milk as the oils need fat to absorb into the skin).
*For adults add up to 6 drops of essential oils into the sunflower oil or milk- I like to use 3 drops of lavender and add a drop or two of any of the following to make up a total of 6 drops - geranium, basil, marjoram, orange, petitgrain or vetiver. This combination helps to settle the mind, the nervous system, uplift the spirit and also settle the emotions.
Relax in the bath for 10 minutes & notice the quality of sleep and how you feel the next morning.
Children (over 3 yrs) need a little less so if you are using essential oils for children keep it simple - just add a drop or two of lavender & sweet orange into the eggcup of full fat milk. A splash around in the water for 10 mins will be just the ticket to a good night sleep!
The wiser generation, pregnancy or just short on time: Many people who are in the wise age group, who are recovering from illness may not find it easy to get into a bath. I find in this situation a foot bath can be a fantastic alternative. The feet are an often forgotten part of our bodies and as we age or being pregnant it is harder to reach the feet! A foot bath with the same balance of oils as above is a wonderful way to lift the spirit & relax the nervous system along with leaving the the body cared for. If you are short of time you can take a foot bath whilst watching tv or chilling in the evening.
How it works: The aromatherapy oils will work in two ways, absorbing into the body through the skin plus as you relax in the bath you are also inhaling the oils through the little capillaries in the nose which is another entry point. Once absorbed they work with the body to achieve certain effects depending on the oil.
Caring for your oils & using them safely: Make sure you are using & storing your essential oils safely to prevent deterioration.
Store in a cool dark place with lid tightly on and keep citrus oils for no longer than 9 months once opened to prevent deterioration. Never use oils neat and seek advice of a professional aromatherapist. If uncertain remember less is more.... treat the oils with respect & they will bring you wonderful benefits.
There are a few other helpful tools to sleep at night apart from the obvious one like avoiding use of mobile phones at bedtime & avoiding alcohol at night. Although alcohol can have a relaxing effect it reduces our REM deep sleep pattern giving us a lower quality of sleep. The old wives tale of reading or listening to music before bed also rings true & can be an effective way to unwind the nervous system after a busy day. If you discover you are lying in bed awake for more than 20 minutes and your mind has started going into overdrive, break the cycle by putting on a relaxing meditation of your choice or a mindfulness exercise such as the body scan. There are some helpful mindfulness & meditation resources to use which are free to use. Check out "Insight Timer" where there are free options to suit every need once you download the app. You will find a link to my short bodyscan on insight timer linked at the top of this website. I will share a mindful bedtime audio for members of the community where you can take a listen at your leisure!
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