This is for anyone experiencing sleep problems. I provide suggestions about what you can do to try to do improve your sleep, sleep issues can be also connected to mental health so always worth getting checked out by a health professional aswell.

*always check with your doctor before taking complementary therapy or complementary supplements

We all have times where we suffer some problems sleeping , either we struggle to fall asleep or find ourselves waking up in the night or have, this is normal. And often resolve themselves after a while However, if your sleeping issues last longer than a few months it can start to have an impact on your day-to-day life. Sleep deprivation can cause brain fog, fatigue, affect your energy levels, moods and even concentration.
Causes:
• poor sleep routine – going to bed too early or too late, or not relaxing properly before bed
• poor sleep environment – sleeping somewhere uncomfortable, or with too much light or noise and clutter.
• physical illness – being uncomfortable or in pain, having a physical sleep condition
• Stimulants alcohol, drugs, caffeine, sugar and poor diet

What can I do to help myself?

The causes for sleep problems often depend on the individual, and will vary according to your personal circumstances. This means that different techniques work for different people. You may need to try several different things in order to find what works for you.

Here are some suggestions

Your body should then adjust to the new pattern quickly.

 

If you carry out stimulating activities in your bedroom, you may start to associate your bedroom with being active. This could mean you find it hard to relax and go to sleep. Avoid doing stressful activities in your bedroom, such as studying, working or doing exercise. Even doing supposedly relaxing activities like watching TV or using a laptop in bed can stimulate your mind and make it hard to fall asleep. (see above)
•Don’t try to force sleep – this will only make you feel more anxious. If you’re finding it difficult to sleep, get up, go to another room and try to relax there. Or read something light or do something soothing, such as listening to music, until you feel sleepy again.
If you’re lying in bed and are unable to sleep, try keeping your eyes open. As they start to close, tell yourself to resist. Often the more you try to stay awake, the sleepier you become.
If you can’t fall asleep because of unwanted thoughts, you may find it useful to use a distraction technique. For example, you may find that visualizing a pleasant place or occasion, or repeatedly saying a few words or a phrase, can help. Doing breathing exercises or focusing on your breathing can also distract you from unwanted thoughts that are keeping you awake. If you wake up during the night, go through your relaxation routine again before trying to go back to sleep.
•Catch up on missed sleep
If you have missed out on a lot of sleep, or you are not sleeping at all, you may find you need to catch up. For example, you may want to sleep an hour or two more at weekends, or have short naps during the day. However, it’s important to try not to sleep too much during the day as this may change your sleep routine and affect how well you sleep at night. Try to nap only when it’s essential – for example, if you are very sleep deprived and it would be impossible or dangerous to carry on with your usual daily tasks. Try not to sleep for too long, and nap at a regular time each day. Generally, 30–40 minutes in the early afternoon works well for most people.
•Light exposure Generally, you will sleep better at night if you have spent time in natural daylight during the day. If you spend most of the day inside, try and build in short breaks where you can go outside.
•Try to resolve stresses and worries
Try to identify anything in your life that is causing you stress or worry that might be affecting your sleep. For example, you may be worried about relationship problems or your financial situation. Or, you may be sleeping badly because you have a stressful job or take on too many responsibilities.
Once you have identified what is causing your sleep problem, there may be practical measures you can take to address the problem, such as visiting a financial advisor or if self employed delegating and reducing your workload or if work for someone else then try talking to your employer about reducing your workload.
Some people also find it useful to write a list of what is worrying them early in the evening, to help get rid of anxieties before sleep.

Melatonin is one of the most important nutrients to help you optimize your sleep, as it plays a crucial role in your circadian rhythm or internal clock

HERBAL REMEDY /HOLISTIC OPTIONS

  1. Healing crystals, especially amethyst is ideal for sleeping issues, place on your crown chakra (forhead) and lay flat and relax (contact me for choice of crystals if need additional options)
  2. Lavender on your bedding, and in bath and massage with lavender oils
  3. There is also some evidence to suggest that valerian, passion flower and lemon balm help but always check with your doctor or naturopath before taking a herbal remedy to make sure it is safe,
    particularly if you are taking any other medication. ALWAYS CHECK WITH YOUR DOCTOR *But I personally had an amazing experience with Valerian it helped me sleep.
  4. Organic Ashwagandha Vegan Capsules | Certified Organic by Soil Association | Ashwanghanda KSM-66 100% Natural Supplement | these are suppose to be extremely effective but do your research and always remember to check with doctor before taking.
  5. Himalayan salt lamp, switch on 1 hour before you go to bed
  6. Meditation ( see above, use headspace)
  7. Crystal Therapy (book in for consultation and session with me)
  8. Yoga, do yoga, a natural medicine, join a class or do some by your self, there are so many youtube videos to make all types of yoga assessable to everyone
  9. Sage your bedroom (even house) cleanse and remove any negativity that may be lingering and unwanted energies
  10. Bath with Himalayan salts.- I make an incredible sleep well soak
  11. Say gratitude before sleep or write it.

Hope this helps, any questions then drop me a message, always check with your doctor before taking complementary therapy or complementary supplements.

Love & Crystals

Laila xoxox