Having trouble falling asleep seems to be a big issue for most of us at the moment. We are being stimulated all day with many stressors playing on our minds meaning that when it comes to wind down and get some sleep we can’t seem to shut off what’s going around in our minds and stop thinking about what’s happening the following day, or how we are going to pay the bills this month.
Here are some tips to try before you head to bed to help you clear your mind, unwind and fall asleep fast.
Epsom Salt Bath
Taking an Epsom Salt bath relaxes your muscles and your mind. Epsom Salts are high in Magnesium and Sulfate. Magnesium is crucial to the human body’s functioning and Sulfate assists with flushing out toxins and cleansing the liver. Epsom Salts reduces stress, removes heavy metals, reduces water retention and decreases inflammation of the joints. My favourite brand can be found here.
Meditate or Deep Breathing
When you get into bed, take a few deep breaths and focus on what you are grateful for in your life. Focusing on the positive aspects of your life can help calm your mind and reduce stress build up as well as moves you into a more relaxed state of being. Guided meditations and listening to beta waves can also help get you into a more relaxed state and will assist with falling asleep.
Relax With Your Legs up The Wall
This posture is restorative and helps to relax the body and the mind. My partner and I do this for 20 minutes every night before bed and we have noticed how much more relaxed we feel once we get into bed. Laying with your back flat on the floor, place your legs straight up against a wall so you are in a 90 degree angle. Keep your lower back pressing into the floor. Stay there for 5-20 minutes before you go to bed. Close your eyes and breathe, noticing how your body feels. Deep breathing in this pose will elevate the benefits and make you feel calm, content and relaxed.
Drink Chamomile Tea
We hear so much about how drinking chamomile tea can help you fall asleep, but why? Chamomile tea includes a flavonoid called 'apigenen', which binds to the receptors in our cells which help us relax. The Alternative Therapies in Health and Medicine and Pharmacognosy Review conducted a review which came to the conclusion that chamomile, whether in tea, tincture or essential oil form, is one of the best medicinal herbs for fighting stress and promoting relaxation.
Drinking a cup of chamomile tea can therefore relax your body and your mind so it can help you feel relaxed and assist with falling asleep.
Essential oils have been used for centuries for just about anything including helping with falling asleep. There was a study published in The Complementary Therapies in Clinical Practice which concluded that using aromatherapy and essential oils can assist with providing longer and deeper sleep. A combination of lavender oil, bergamot oil along with sandalwood, frankincense and mandarin, was created and used as a sleep-inducing blend.
Using essential oils into your routine before you go to bed is therefore a great and natural way to encourage your body to relax and calm your mind before you hit the hay!
Ways I like to use Essential Oils includes diluting the oil with coconut oil and using a spray to spritz your room and pillow before bed or using a diffuser to fill your room and energetically relax the entire space you are in.
Try some of these before you head to bed and see if you notice a difference in your sleep and how quickly you fall asleep.