5 natural sleep solutions

By Michelle Nightingale

Health

22 July 2011 12:42

 

Getting a good nights sleep is important for not only your mood, but also your general health. Research has even shown that getting adequate sleep can boost your immunity and help you live longer. If you’re plagued by restless nights then try a helping hand from nature, with our top five natural sleep remedies to ensure your snooze is a good one.

1 Calcium
A hot milky drink at bedtime, is actually much more than just an old wives tale. Milk, contains sleep inducing calcium and tryptophan which boost serotonin and melatonin, both of which can help regulate sleep.
 
2 Valerian
One of the most common natural sleep remedies after research has shown it to be beneficial for encouraging a good nights sleep, with few side effects. It can be taken as a tincture and is available from health food stores nationwide.  Try NiteHerb Valerian root extract (£6.15/30 tablets) available from Boots.

3 Lemon Balm
Soothing Lemon Balm is thought to have mood boosting benefits and can even help ease a tricky digestive system. It’s also thought to help reduce anxiety – a common culprit of disturbed sleep. Drink as a tea or use as a tincture, available from health food shops. It can cause drowsiness though, so always check with your GP before taking, particularly if you’re already take any prescribed medication.
 
4 Chamomile
Traditionally drunk as a herbal tea, chamomile is wonderful calming, so is perfect if you’re finding that stress is preventing you from getting a restful snooze. Try Clipper Chamomile Tea bags (£1.29/20bags) from Holland & Barrett.

5 Lavender
We all know that lavender has a calming and soothing effect, which makes it the perfect sleep aid. Add a few drops of lavender oil to your bedtime bath or alternatively add a drop to a handkerchief a pop it under your pillow. Alternatively, if you have lavender in your garden, then make your own lavender pillow to place under your own for a calming nights sleep.

Make your own lavender pillow!
Harvest your lavender by cutting around four inches below the flower head. Bunch your stalks and hand them upside down in a cool place to dry out. This can take a few weeks, or alternatively you can buy pre-dried lavender from florists or on Ebay.
To make the inner pillow, cut two six inch square pieces of a cotton or breathable material. Place them back to back and stitch around the edges of three of the sides. Stuff with your dried lavender and stitch the final side closed.
Cut two extra squares eight inch square, again with a breathable, but pretty material for your outer cover. Place the patterned sides together and stitch around three edges, before turning it the right way round. Stuff with your lavender pouch, leaving the end open so you can refresh your lavender.

 

For more health advice, see the latest issue of Yours Magazine - out now!