Huddersfield Daily Examiner - - FRONT PAGE -

OT get­ting enough sleep is one of life’s cru­el­ties. Whether you have trou­ble fall­ing asleep in the first place, or con­stantly wake up dur­ing the night, in­som­nia can be a lonely and frus­trat­ing con­di­tion – es­pe­cially if you con­se­quently spend all day ex­hausted.

An oc­ca­sional night with too lit­tle sleep can make you ir­ri­ta­ble and lack fo­cus the next day, but the im­pact of long-term sleep deprivation on our health can be quite dam­ag­ing, mak­ing you more prone to se­ri­ous med­i­cal con­di­tions.

Or­ganic, nat­u­ral health ex­perts Neal’s Yard Reme­dies cover a huge range of health is­sues and ail­ments in their new book Neal’s Yard Reme­dies Com­plete Well­ness, with 800 ideas to help over­come them with herbs, es­sen­tial oils, nat­u­ral foods and holis­tic ther­a­pies.

If it’s sleep you’re af­ter, they rec­om­mend keep­ing your bed­room dark and at around 18.5˚C and tak­ing reg­u­lar ex­er­cise, as well as these other reme­dies... is a seda­tive and aro­matic herb that helps ease ten­sion and feel­ings of rest­less­ness that ac­com­pany in­som­nia (avoid with de­pres­sion). In­fuse one tea­spoon of the dried flow­ers in 175ml of boil­ing wa­ter for a bed­time tea.

is deeply re­lax­ing for mind and body. Try us­ing with chamomile (may cause drowsi­ness). In­fuse one tea­spoon each of dried pas­sion flower and chamomile herbs

is an ex­tremely re­lax­ing seda­tive and an an­ti­spas­modic herb, which can help in­duce sleep. Add 1ml tinc­ture to a cup of pas­sion flower tea. SOME es­sen­tial oils, such as laven­der, have been proven to pro­mote a rest­ful night’s sleep.

has been shown in tri­als to be a safe, ef­fec­tive in­som­nia rem­edy. Add five drops of laven­der oil to 10ml vodka and 40ml wa­ter for a room spray (DON’T DRINK IT!).

is a calm­ing and seda­tive oil to aid sleep. Add two drops of this oil to 5ml al­mond oil for a pre-bed­time mas­sage.

is help­ful for reliev­ing stress and ten­sion when these block rest­ful sleep. Add two to three drops to a dif­fuser, or add five drops to a bath dis­per­sant for a pre-bed­time soak. mela­tonin, or eat foods with nat­u­rally high lev­els of mela­tonin.

Sour cher­ries, cher­ries, goji berries, toma­toes, chill­ies, fenu­greek, white or black mus­tard seeds, sprouted seeds, corn, rice, and lupin (of­ten avail­able in bean form or as a flour/ pro­tein) pro­vide mela­tonin.

A bed­time glass of sour cherry juice has been shown to aid sleep.

Yo­ghurt, poul­try, nuts, and seeds are all good sources of tryp­to­phan.

Avoid junk food, which stud­ies have shown can dis­rupt restora­tive sleep. WE NEED a broad spec­trum of nu­tri­ents to re­main healthy and there­fore sleep bet­ter.

There are also cer­tain nu­tri­ents that have been specif­i­cally linked to im­prove­ments in re­lax­ation and a re­duc­tion in in­som­nia.

has been shown to pro­mote rest­ful sleep in chil­dren. Take 500mg to 1g daily for adults and 300-500mg daily for chil­dren, from ma­rine or plant sources. is a trace min­eral that helps the body to re­lease ten­sion and in turn re­lax. Take 350-400mg daily. – low lev­els are as­so­ci­ated with day­time sleepi­ness and mus­cu­loskele­tal pain. Take 600-800iu vi­ta­min D3 daily.

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