First, leave your worries outside your bedroom. Don't bring your work into your bedroom. Work in your study or at the office. When you come home, leave your work related worries behind. You can't solve the problem by worrying about it. You'd be better off getting a good night's rest and tackling it with a fresh mind the next morning.
Start off with a cup of freshly brewed chamomile tea which you can get from the grocery shop or the supermarket or even the health foor store on your way home. Chamomile is a delightfully soothing herb that would help you relax. Get a bottle of pure lavender oil and pure geranium oil as well. When used together, they have a deliciously relaxing effect that would help you sleep.
Do you have a bath tub?
Nothing beats a nice warm bath at the end of the day to ease away the tension. Fill the tub with water and add a few drops of lavender oil and 1 drop of geranium oil to it. Agitate the water with your hand before getting in. Take your time to scrub yourself from head to toe. Totally pamper yourself. You deserve it
If you don't have a bath tub, take a shower with your favourite shower gel. When you're done, towel dry then bathe your feet. Fill a basin with warm water, add a few drops of lavender oil to the water and one drop of geranium oil. Then sit on a comfortable chair and soak your feet in that water. A foot bath is just as relaxing as a full body bath.
All done?
Put on your favorite moisturizer. Then clean and dry your hands and give yourself a foot massage.
Massage under each toe with your thumb. Then pinch and massage the webbing between your toes.Close your right hand into a fist and run your knuckles down the sole of your each foot repeatedly for 1 minute... or longer if you'd like.
Finally, it is time to get to bed. Your mattress should be a comfortable one. By the way, when was the last time you changed it. Not the sheets, but the itself. Make it a point to change your bed sheets weekly and mattress every few years.
You wouldn't want to be awakened in the middle of the night by the cold, so snuggle up under a comfy warm , let go of everything and let your mind drift off to sleep.
- Working long hours - Stress or worry - Irritating noises from traffic, neighbors or stereo's - Feeling too hot or cold. - Eating too much food before going to bed
What are the different types of sleep disorders?
- Insomnia - Feeling sleepy during the day - Snoring - Sleep apnea (blockage to airway)
Insomnia includes:
- Having trouble falling asleep or getting back to sleep - Waking up before your sleep cycle has completed Interestingly, insomnia is more common in females, people with depression, and in people older than 60.
Most people will have trouble falling asleep from time to time. It is usually nothing to worry about. Stress, like the loss of a job or a death in the family could cause problems falling asleep. Certain medicines can make it hard to fall asleep. Drinking alcohol or eating too close to bedtime can also keep you awake, too.
Insomnia is called chronic (long-term) when it lasts most nights for a few weeks or more. You should definitely see your doctor if this happens.
Feeling Sleepy During the Day Feeling tired every now and then is normal. It is not normal for sleepiness to interfere with your daily life. Watch for signs like:
Snoring is noisy breathing during sleep. It is caused by vibrating in the throat. Some people can make changes that will stop snoring. These include:
- losing weight, - cutting down on smoking and alcohol, and - sleeping on your side instead of on your back
Sleep Apnea
Snoring loud and often, together with too much daytime sleepiness, may be signs of sleep apnea. Sleep apnea is a very common sleep disorder. It is also very dangerous. The most common type of sleep apnea happens when your breathing stops during sleep. It can stop for about 10 seconds to as long as a minute. You wake up trying to breathe. This stop-and-start cycle of waking to breathe can repeat hundreds of times a night.
You are likely to feel sleepy during the day if you have this problem. People with sleep apnea also tend to be overweight. It is more common among men than women.
9 Simple Ways to Get a Good Nights Sleep
1. Go to bed and get up at the same times each day
2. Avoid caffeine, nicotine, beer, wine and alcohol 4-6 hours before bedtime
3. Don't exercise within two hours of bedtime
4. Don't eat large meals within two hours of bedtime
5. Don't take a nap later than 3pm
6. Sleep in a dark, quiet room that isn't too hot or cold for you.
7. If you can't fall asleep within 20 minutes, get up and do something quiet or read a dull book while laying down
8. Wind down in the 30 minutes before bedtime by doing something relaxing such as having a warm bath with lavender oil in it
9. Try a simple open eye meditation like gazing at a candle flame with your eyes open for a few minutes. This is guaranteed to slow your mind down
To give yourself the best shot at changing your sleep patterns, start with a firm resolve to make it a priority. Your body wants to sleep, that's what it's designed to do. It's not natural to stay awake longer than is required to perform your daily functions.
Sleep will come when your body returns to its naturally balanced state. Find out what's causing the disturbance and then do whatever it takes to change or remove it. Then sleep will descend upon you like leaves falling out of a tree in autumn.
Both Janice Wee & Michael Atma are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Janice Wee has sinced written about articles on various topics from Birthday Gifts, Women and Makeup. If you have a problem with insomnia, check out