Are you tossing and turning at night? Finding it hard to switch off. Or switching off for a short while and bam, wide awake!
I’ve been doing a little research, and you know what, you’re not alone. In fact, its the most common complaint I’m hearing right now. And I’ve some lovely, easy solutions.
Get a Great Night’s Sleep Routine
First off, it’s a really great idea to get off the screens. Not as easy as it sounds, but there’s studies out there proving that screen is keeping you from getting quality sleep. The recommended time is to turn off 2 hours before bed. However, I’ve found an hour works.
What to do instead? Simple, you could take a warm shower or a toasty bath. Often helps us change gears into relaxation. But at least, wash your face (and moisturize, my darling), floss and brush your teeth.
Then go pop the kettle on.
I love to climb into bed with a nice hot, herbal tea. I take a book. (A real one, not a screen one.) Snuggle up. Sip and read.
But no PG Tips or Tetley’s before bed. The caffeine is one of the things guaranteed to wake me up in the middle of the night.
So, here’s my TOP THREE better sleep herbal teas:
Lemon balm (Melissa officianalis)
Deliciously lemony, this is my fave. Lemon balm is calming, uplifting (happy dream making) and restores the nervous system. A trophorestorative brew in a cup. You can add a little honey or agave if you wish. Steep for 5 minutes or more. Fresh or dried.
No know contraindications, except it you’ve an allergy. This herb grows prolifically, in a pot on the windowsill or in the garden.
(And yes, it’s a member of the same family as mint…if you thought I’d maybe used the wrong picture!)
Passion Flower (Passiflora incarnata)
Warm and earthy tasting, this herb is one of nature’s sedatives. And my go-to when I’m not sleeping well due to stress or worry. Just pick a few fresh flowers and leaves. Give ’em a wash under running water. Then pop into your teapot and add boiling water.
In about 8 minutes you can drink it. If you’re not a herb tea drinker, go for some honey or agave to sweeten it up a bit, as it’s a bit earthy. Or you can use the dried flowers and leaves.
I’ve never known anyone have problems with this tea, but the FDA warns not to drink 2 weeks before surgery just in case it impacts anesthesia.
Chamomile (Matricaria chamomila)
Couldn’t have a top three without good, ol’ chamomile. Not a favorite of mine, as I find it kinda sweet. Again, fresh or dried flowers, steeped for around 8 minutes. And you’re good to start sipping.
Chamomile contains ‘apigenin’. Which works like the anti-anxiety meds benzodiazepines. Cool eh? Good for anxiety at any time of the day. But especially lovely before bed. (And studies have shown you can drink about 5 cups a day without any ill-effects.)
However, if you’ve a ragweed allergy, you might want to pass on this delightful little herb. Some allergy sufferers have had symptoms.
And of course, if you aren’t into getting into herbs this way, just get a night time tea blend. Personally, I do enjoy the organic Bedtime by Yogi Tea
To wrap up: get a nice bedtime routine going for a great night’s sleep:
Don’t take your work to bed. Ever.
Keep the bedroom for sleeping and other lovely activities that make you feel rested and refreshed.
Make sure you are comfy, including temperature.
Grab a cuppa and a book, or listen to some peaceful music, or meditate, maybe say a prayer.
Then lights out and welcome refreshing, relaxing, deep great night’s sleep.
Sleep tight, and don’t let the bugs bite!