Sleep Support by Holothink

Author: P B Smith

Having no sleep is not at all funny - you get grumpy, forgetful, make mistakes and feel downright depressed. Sleep and good quality sleep that is, is essential for our wellbeing. So I hope I can shed some light on some help.

I have found 7 remedies for sleep which you may find will help you solve your sleep problem and give the rest you so deserve.

1· If you are lying in bed and trying to get to sleep and all of a sudden your legs have a mind of their own and start to jerk and fidget about you could have what is known as restless leg syndrome. This movement can happen on and off throughout the night and keep you awake for hours. The simple answer to this problem could be taking a vitamin tablet. Researchers have found that restless leg syndrome responds to folic acid. To be effective you will need to take between 400 to 800mg of folic acid a day together with 50 mg of Vitamin B-complex as this will keep the balance of vitamin B in your body. Hopefully you will feel the benefit soon!

2· It is always better not to use prescription sleeping aids so try going herbal. There are many types of natural sleeping aids which contain the magic ingredient valerian. Health food shops and online stock them. Don’t expect immediate results as it takes time to build up. It has a relaxing effect and thus helping you to establish a sleep pattern.

3· A warm bath (not a hot one) with some essential oils such as lavender is a helpful aid to relaxing you and preparing your mind for sleep. Another tip is to put lavender oil on your pillow .

4· Have a banana - bananas contain a chemical called tryptophan - this chemical compound induces sleepiness. Tryptophan is also found in chicken and turkey so try a sandwich made of these as a late snack.

5· Herbal tea such as chamomile has been used for many hundreds for years to help calm the nerves and to bring on a restful slumber. It has been found that the humble lettuce hides a secret for getting you to sleep. The secret substance is called lectucarium and this has an affect on the brain which is similar to that of opium!! To get this little bit of magic you will need to make lettuce tea.

Method You will need 3 to 4 iceberg lettuce leaves in about 200mls of water and simmer for about 15 mins. After this, add some sprigs of mint and then leave to infuse for a couple of mins. Pour the liquid through a strainer and then sip and enjoy as you get ready for bed.

6· Exercise is an important factor to helping you get a good sleep. It is best to only exercise at least 4-6 hours prior to you going to bed as it can take that long for your body to settle back down. You do not have to jog for 10 miles to achieve the desired effect - even 30 mins of mild exercise will do! A good way to do this is to take the dog for an early evening walk.

7· Have a routine - keep your bedroom cool and not stuffy - keep a window left open to encourage plenty of oxygen.

Keep your bedroom as dark as possible - use blackout blinds if need be. Light stimulates your brain to be awake.

Try not to have large meals and drinks with caffeine too close to your bedtime

Very important not to lie in if you have had a bad night and if you need a nap make sure it is only for 30 mins as this will encourage your body and mind to develop a routine.

I hope you get some results from trying these sleep remedies for a good nights sleep. Remember these are only the tip of the iceberg for answers so if you are not successful there is more advice available.

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