Bonne Nuit Mes Amis

Have you given up on counting sheep to fall asleep? Do you toss, turn or wake up in the middle of the night with your head buzzing? Do you rise before the alarm? If you answered yes to any of these questions, give these easy, natural methods a try.

Write it Down
What might be keeping you up is your buzzing thoughts. So, designate a pad of paper or journal to keep by your bed to list your thoughts, to do’s before you settle in or if you rise during the night.

If it’s been forever since you’ve taken a bath, set time aside in the next week to do that for yourself. Making your own bath gel with calming and relaxing essential oils like Lavender and Roman Chamomile are sure to start you snoozin.

what you will need:

  • Dr. Bronner’s Castile Soap (Baby Mild)
  • suggested Essential Oils: Lavender, Roman Chamomile, Tangerine

how to make it:

  1. In a 4 oz glass pump container, add just under 4 oz of Dr. Bronner’s Castile Soap
  2. Then add 15 drops total of essential oils
  3. Replace the pump
  4. Shake well
  5. Add 2 – 4 pumps of your bath gel to a tub of warm water
  6. Light a candle
  7. Gently enter the tub, soak, relax

Sleeping and Love
Your bedroom is a bedroom, not an office or living room. I dare you: remove the TV, iPod’s, laptops, BlackBerries, etc. While you’re at it, move the alarm clock to across the room away from your head; your brain will thank you.

Chamomile tea has been used forever to calm the digestive system; it has the same affect on the nervous system. Purchase some organic Chamomile tea from your local health food store, brew a cup and sip slowly after your dinner meal.

Nothing complicated: for 10 minutes, lie down on your back, on top of a warm blanket, focus on just your breath, inhaling for 3 counts and exhaling for 3 counts.

During the day, replace caffeinated beverages with lots of purified water; reduce or avoid white sugar, too. Just say no to medications, foods, household cleaners, and personal care products with dyes.

If you are taking prescription medication, take the time out to read the complete package insert to your meds. It is quite possible that “insomnia” is listed as a side effect. This goes for over-the-counter medications, too.

Yoga takes your mind off everything, improves circulation and immunity, helps you lose weight and makes you feel good. I always sleep better after yoga class; try a gentle or restorative yoga class once.

Essential Oil Spray
Create a spray that you can spritz over the top of your head (crown) and over your pillow before bedtime.

what you will need:

  • 2 oz glass spray bottle
  • Distilled water
  • suggested Essential Oils: Lavender, Roman Chamomile, Tangerine

how to make it:

  • In a 2 oz glass spray bottle, add just under 2 oz distilled water
  • Then add 10 drops total of essential oils
  • Replace the top
  • Shake well
  • Close eyes and spray over top of head and on pillows

If you have any natural tricks for good night’s sleep, please share with us. Thank you,

Bonne nuit,

3 Responses

  1. I love your site. Easy to get great suggestions and general information. I really like using chamomile tea for those sleepless nights. Have used it for years. The tv in the bedroom was always a difficult conversation with my boy friend but I’ve won that one. Cheers, Jordan Anne McGee

  2. Hi Amy,

    Your blog is amazingly synchronisitc with the research i am doing for an article on sleep! The chamomile tea and oils fall in with Ayurvedic practices as does meditation and yoga for sleep enhancement.

    Thanks – i will post this as a resource as well.

    Well done Amy – thank you
    Carrie Gaynor

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