natural ways to help with sleep

Discussion in 'Midnight Owl' started by willgethere, Apr 21, 2007.

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  1. willgethere

    willgethere Well-Known Member

    Sedating aromas:
    Using an oil burner to disperse essential oils is a wonderfully fragrant way to calm an overactive mind and lull your tired body to sleep.

    Some essential oils have a gentle sedative effect.

    Essential oils need to be stored in a cool place in airtight containers. Dark glass bottles are best for long term storage.

    Oil burners:

    Oil burners come in many styles, but they all heat essential oil in water so that it vaporizes as a steam and can be inhaled.

    Most contain a candle or nightlight and they are a fire risk, so they should never be left unattended or around an unsupervised child, and should not be left burning overnight, when you are asleep and unaware of your surroundings.

    Bath oils:

    A few drops of essential oil mixed with skin softening almond oil can be added to the bath water, to help create a relaxing aromatic bath.

    Light bulb diffusers:

    For a quick aroma treatment, a couple of drops of oil can be dripped onto the top of a table lamp light bulb, so that when the light is turned on, the heat from the bulb evaporates the oil and scents the room.

    You can also purchase a special plastic “ring” (it sits like a liquid moat around the light bulb) that is placed around the top edge of the bulb - that holds water and oil to evaporate while the light is turned on.

    Steam inhalation:

    Add 1-2 drops of oil to 2 pints – 1 litre of hot water in a bowl.

    Place your head over the bowl, at least 18 inches away, as the steam is HOT and can burn your face, or create broken capillaries, so be sure you are comfortable distance from the steam.

    Drape a towel or tea cloth over your head and the bowl, to trap the steam around your head so that you can fully inhale the aromatic oils and steam.

    This will also give you an amazing facial. When you complete your steam 5 -10 minutes, splash cold water onto your face to close your skin pores and gently dab your face dry.

    Apply moisturizer while your face is still “moist” to allow it to fully be absorbed by your skin and trap the moisture below the skin to help plump out any wrinkles.

    Easing herbal sleep aid foot bath:

    Tired sore feet can be a cause of wakefulness at night, especially if you have been standing or walking all day.

    A foot bath made with herbs is a soothing antidote that will help ease you to sleep.

    Peppermint oil is particularly effective herb in foot baths. It has a cooling effect and helps to soothe aching muscles; rosemary oil is also useful for reducing pain.

    Immerse the feet and soak them for about 15 – 20 minutes, then dry them thoroughly with a warm towel.

    Blending oils:
    Relaxing, restorative oils to alleviate depression and nervous tension include:

    • Basil
    • Bergamot
    • Camphor
    • Chamomile
    • Clary sage
    • Jasmine
    • Lavender
    • Neroli
    • Rose
    • Sandalwood
    • Thyme and ylang-ylang.

    Sedative blend:

    Chamomile, juniper, lavender, marjoram, neroli, rose and sandalwood have a sedative effect.

    Uplifting blend:

    Cedarwood, juniper, Melissa, neroli, peppermint and rose are calming and uplifting.

    You can use the oils on their own or in a combination of two or three to create a serene atmosphere.

    Place 6-8 drops of oil in the water filled chamber of the burner.

    Add more water as it evaporates to stop ceramic or glass chambers overheating and cracking. Top up with more oil and water as and when it may be required.

    Dispelling anger and anxiety with aromatherapy oils:
    Negative feelings can leave you tossing and turning at night, instead of getting the rest you need. Aromatherapy oils can help dispel bad feelings before they cause you sleeplessness.

    The ill effect of angry and anxious feelings can range from irritability and confusion, to impatience and explosive outburst of rage. Coping with them is crucial for health.

    Essential oils help to combat negativity and allow you to see things in perspective.

    To help calm anger use relaxing essential oils:

    • Geranium
    • Lavender
    • Lemon

    To help overcome fear and anxiety, use oils that are analgesic.

    • Basil
    • Cedarwood
    • Juniper
    • Melissa

    Place a few drop in an oil burner or on a tissue and inhale the vapours.

    Calming restlessness and irritation:
    To quell feelings of restlessness or irritation at night, place one or two drops of rose, frankincense or chamomile oil onto your pillow, or tissue tucked into your pillow.

    Creating romance:
    Use rose essential oil to create an uplifting romantic atmosphere at bedtime

    Oils for insomnia cures:
    Not everyone needs an eight-hour quota of sleep, but if you find yourself awake night after night, perhaps due to a temporary problem or anxiety, aromatherapy oils may help.

    People have different sleep patterns, but if you do find yourself unable to sleep, whatever your natural pattern, the following essential oils can help, especially when added to a very warm bath at bedtime.

    Just add 4-6 droops to the water and swirl to disperse. To not use the same oils for more than two weeks at a time.

    • Basil: this oil calms the nervous system generally.
    • Chamomile: a very calming and relaxing oil, and a good choice when indigestion hinders sleep
    • Clary sage: this has a sedative and almost euphoric action. Do not use if you have had alcohol – it can give you nightmares or a hangover.
    • Lavender: not only very soothing, but also analgesic, so if you have any aches and pains that lead to insomnia, this oil is probably the best insomnia remedy
    • Rosalina (Melaleuca ericafolia) would be a mild and effective change for those not fond of Lavender...or just tired of it. Rosalina is sometimes called "Lavender Tea Tree."
    • Marjoram: in large amounts it is quite sedating – but it can leave you feeling groggy, so use it sparingly.

    Soothing massage oil:
    Aromatherapy essential oils can be combined with delicate carrier oils to help create a healing and comforting massage experience that can gently allow your body to wind down before bed.

    A pleasant blend of lavender, clary sage and chamomile oils is ideal when you want to soothe away stress and help relieve feelings of nervous tension.

    Ideally, enjoy this oil as part of a full body massage, but when this is not possible, try gently massaging in a couple of drops of the oil behind the ears, using a circular motion.

    Tension relieving massage oil blend:

    45ml / 3 tablespoons of Almond Oil
    1.5ml / ¼ teaspoon Wheatgerm Oil
    10 drops Lavender Oil
    5 drops Clary Sage Oil
    5 drops Chamomile Oil

    Pour the almond and wheatgerm oils into a 54ml / 2 fl oz glass bottle, add the essential oils and gently shake to mix. Store in a cool, dark place.

    Note: Although generally safe, clary sage and chamomile oils should be avoided during pregnancy. If in doubt about any essential oils, consult a medical practitioner
  2. Syd

    Syd Guest

    For those of you who are up to the challenge, I recommend running every morning. It will be hard on your lungs and body at first, but I promise you this... if you stick to this routine, it will get easier, you'll feel better within the first few weeks, and you'll sleep more soundly than ever before. Even 30 minutes a day is all you'll need to notice a big difference.
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