Sleep Tips

Here are some sleep tips for you as sleep is our secret weapon against ageing.  While we are sleeping our body sets to work repairing, healing and rejuvenating it’s self.  Sufferers of insomnia are put on the back foot in all other areas of their life because sleep is so important to our health and wellbeing.

A good night’s sleep is vitally important and if it’s just not happening, here are a few helpful sleep tips. One of them might just be the cure for insomnia that you are looking for.

First of our sleep tips. 

Potions, teas, vitamins, drinks, massages and herbal baths are helpful in inducing a good night's sleep

A herbal bath can soothe your nerves and relieve insomnia.  Boil 2 ounces of Balm leaves in water for a few minutes, then let steep for 20 minutes.  Strain and add to your bath water.  Your bath water should be warm, but not hot, as the latter could stimulate rather than soothe.

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Make a tea out of one or several of the following herbs:

• Catnip

• Cowslip

• German Chamomile

• Hops

• Passion flower

• Valerian

• Balm

• Linden

• Melissa 

Drink several times a day if possible.

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Inositol, one of the B vitamins, as well as pantothenic acid, both help induce sleep.  Try one or even both together.  Inositol: 1 to 3 grams an hour before bedtime.  Pantothenic Acid: ½ to 2 grams an hour before bedtime.

Tryptophan is a natural amino acid that induces sleep.  Combined with calcium it can be even more effective.  Try the following programme:

(a)  3 trypthophan tablets half an hour before bedtime.

(b)  1 chelated calcium and magnesium tablet 3 times a day and 3 tablets half an hour before bedtime.

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This is my favourite sleep tip:

As turkey is an excellent source of tryptophan and milk is full of calcium; therefore a natural approach to insomnia is a turkey sandwich with a cup of warm milk at bedtime!  A cheese sandwich would also help, as cheese (as well as milk) contains both tryptophan and calcium.  There is a tale that cheese before sleep gives you night mares, but take a sleep tip from me, it is more likely to cure insomnia

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Make an effective sleeping potion:

Combine 1 tbsp. tincture of Valerian (from a pharmacy), 1½tsp. of apple cider vinegar, 3 tbsp. of honey and 2 tbsp. of gin or vodka in a cup.  Stir. Next add 2 tbsp. or more of hot milk and stir again.

Drink this mixture warm or hot half an hour before bedtime.  If you are not asleep within an hour, repeat the dose.  Warning: for this sleep tip Do Not drink more than 2 doses in an evening.

 You can cure insomnia without pills.  The following sleep tips will help you to have a better night's sleep

• Massage the soles of your feet with mustard oil at bedtime

• Try to relax before bedtime; take a walk or read a magazine.  Just do something that is not stressful.

• Do your paperwork or other work-related activities early in the evening.

• Make sure your bedroom is not noisy.  If your bedroom is noisy and you can't correct it, wear earplugs

• Check the medicines you are taking to see that they aren't nervous system stimulants.

• Make sure your bedroom is well ventilated but not too cold.

• Don't use too many or too few blankets.

• Don't tuck your sheets in too tight at the bottom of the bed. Your feet should feel free and unrestricted.

• Your mattress should not sag.

• Have a big enough bed for yourself; if you're 6'8", don't try sleeping in a single bed.

• Your pyjamas or nightgown should be comfortable, not too tight.

• Use a pillow that suits you, soft or firm, or not at all, if that's what you prefer.

• If you like a soft light on while you sleep, have one on.

• If you prefer to sleep in darkness make sure your blinds are thick.

• Do some sort of physical exercise each day that will tire you out.

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But Wait, here are some more sleep tips!

• Cut down on smoking and drinking alcohol for at least two hours before bedtime.

• Don't drink coffee or soft drinks containing caffeine after dinner.

• If you like to watch TV before going to bed, keep it light, watch a comedy instead of a drama.

• If you like to read before going to bed, keep it light.  Read to a logical stopping point, so you won't lie awake wondering what's going to happen.

• Don't socialize with friends with whom you are likely to argue in the evening.  Night-time arguments are like poison to an insomniac.

• Establish a regular bed-time.

• Avoid eating too much salt with your dinner and in any after-dinner snacks.

• Try eating snacks high in calcium and protein before retiring; small amounts of cheese and nuts contain Tryptophan, an amino acid that promotes sleep.

•  Take some form of calcium regularly after dinner. 

•  Try a teaspoon of brewer's yeast and a tablespoon of molasses in a glass of milk

• Herbal teas such as camomile and valerian induce sleep.

• A teaspoon of honey in a cup of hot water is said to induce sleep.

• Another old-fashioned remedy is to take two teaspoons of cider vinegar with two teaspoons honey in a glass of warm water.

• Don't go for 8 hours of sleep; you may only need 4 to 6 hours.

And even more sleep tips.

• Spend no more than 3 minutes thinking about the day's problems when you are in bed.

• The optimum temperature for sleep is 60 to 64 degrees F.

• Relax before bed in a warm bath.

• Add a tablespoon of dry mustard powder to your before-bed bath.

•  Add baking soda to the bath water.

• Foot baths before bed help.

• Before bed, listen to relaxing music.

• When you are in bed, recall the happiest experiences of your life.

• Lie on your back in bed and relax each muscle in your body.

• Visualize various parts of your body relaxing.

• Concentrate on doing some deep breathing as you lie in bed.

•  Don't forget about a glass of warm milk before bed; it does work.

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If all else fails, try counting sheep; it's an age-old sleep tip and has helped many sufferers cure insomnia and get a good night's sleep!!

Good Night

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