How to get a good night’s sleep – naturally

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how to get a good nights sleep naturallyMany of us have had the odd bad nights sleep.

But what if you’re awake more than asleep at night time and now sleep derivation has become a chronic issue?

Conventional sleeping aids are not recommended because they can become highly addictive.

Thankfully there are lots of things you can do to help yourself:

Avoid spikes!

if you wake in the night with palpitations, anxiety, in a sweat or even for no apparent reason, it can be due to a blood sugar drop. One of the best ways to avoid this is watch what you eat throughout the day. Steer clear of foods that make your blood sugar ‘spike’ such as white bread, pasta or refined sugar and switch to a wholefood diet.

Eat little and often throughout the day and before you go to bed eat a light snack such as one oatcake or a slice of rye bread.

Create a routine

Try to have good ‘sleep hygiene’. Children benefit from a bedtime routine and so do you! Keep away from screens for at least an hour before your head hits the pillow and put together a relaxing ‘ritual’ for yourself. It can be as simple as sipping a cup of chamomile tea, reading a lightweight book or enjoying a warm bath.


Maybe you’re waking up because your bedroom is at the wrong temperature. The ideal is 17-19 degrees. Pay attention to your bedding too. Is your mattress supporting your body? Is your duvet the right weight? And are you wearing pyjamas made from natural fibers, rather than manmade which can make you sweat?

Take a nap

While it might seem counter intuitive to nap if you’re not sleeping well at night, it could be time for a rethink. Taking a power nap for no longer than 20 minutes can help recharge your batteries to get you through your day and actually helps promote restful sleep at night time. Why not grab your alarm clock and give it a go?

Progressive relaxation

There are numerous relaxation cds to help you unwind before bedtime. The secret is to try several different programmes until you find something that works for you. You might find subliminal suggestion works well, you might prefer the sound of a hypnotherapist’s voice, perhaps you find music more relaxing or its time to learn a practise such as autogenic training which you can do without voice or sound.


The therapeutic use of essential oils can work wonders on your sleep deprived body and brain. Try one of these recipes. Put the essential oils into an oil burner and diffuse the oils in your room for an hour before you go to bed. Remember to blow out any candles or nightlights before getting into bed:

Sweet dreams blend 1

  • 2 drops lavender
  • 2 drops sweet orange
  • 2 drops ylang ylang

Sweet dreams blend 2

  • 2 drops sweet marjoram
  • 2 drops neroli
  • 1 drop roman chamomile

What about you. How do you ensure a good nights sleep?

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