You can also buy pillows stuffed with dried lavender. Food, drink and sleep *Don't try to sleep if you feel hungry. Lying in bed late at the weekends disrupts your routine and can cause sleep problems the following night. If it's beyond your control, for example, if you live near a busy road or airport, wear earplugs to block out the sound. *Dairy products contain a chemical called tryptophan, which is believed to induce sleep.
You'll find it harder to switch off and relax if your computer, files or notebooks are still in view. If you're worried about getting cold in the night, leave extra blankets within reach. If you're tossing and turning on an old, saggy mattress, it's time to invest in a new one for the sake of your Scented sachets health.Most of us experience the occasional difficulty falling asleep. Your sleep routine *Try to go to bed and get up at the same time scented soy candles every day to get your body into a regular sleep routine. This is why a glass of warm milk is traditionally recommended before bedtime. If you get hungry in the evening, have a light snack. *Make sure your bed is large enough for you and your partner, and that the mattress is firm and comfortable. *Keeping a sleep diary can help you to track your progress and to assess the effectiveness of each technique. *Avoid drinking alcohol before going to bed.
There are many books available, or you could join a class in your area. *If possible, don't work or study in your bedroom. Regular sleep deprivation, however, can have a serious impact on your health and quality of life. *Herbal remedies such as valerian are often used to treat insomnia.
Regular exercise is essential for a healthy lifestyle and being physically tired can help you to sleep. Indulge in a hot bath and listen to some soothing music. *Noise from outside frequently interferes with sleep and can be extremely frustrating. However don't eat a heavy meal too close to bedtime. Some people find that reading a book before bed helps them to relax, but if you have a vivid imagination avoid anything disturbing. *Get into the habit of relaxing before bedtime. It's best to avoid watching TV in bed too, as the bright images can over-stimulate your mind. Talking your problems through with a friend or counsellor can also help. Stress at work, aches and pains, or a neighbour's noisy party can all contribute to a restless night. Finally, if you've tried everything and your insomnia persists, make an appointment with your doctor to discuss the problem. If you find it hard to get off to sleep, wake frequently during the night, or if you've counted endless sheep and nothing has worked, here are some ideas to try. Get up and do something else, such as reading or a crossword. Take whatever action you can to resolve your noise problem. Sprinkle a few drops of lavender oil on your pillow or in your bath, or use an oil burner to release the vapour into your room. *People vary as to what works best for them, so you may need to experiment with these methods until you find the combination that guarantees a peaceful night for you. Keep the conversation light; this is not the time for a heavy discussion or argument with your partner. Sleep and your bedroom
It's important that your bedroom's environment is conducive to sleep. Other sleep tips *If you suffer from anxiety and stress, it's worth trying relaxation techniques such as yoga or meditation. Keep your room cool and well ventilated, as overheated rooms are a common cause of sleep problems, especially for children. *Herbal teas such as chamomile can also aid relaxation. Block out light from outside with dark curtains or wear a sleeping mask and don't place an illuminated alarm clock near your bed. Always check the label carefully as they can have an effect on other medicines you may be taking. If you have a lot on your mind, it may help to write about your problems or feelings in a journal..
Insomnia can be a symptom of an underlying medical condition. *Too much light in your room can also affect the quality of your sleep. However, strenuous exercise should be avoided for at least four hours before going to bed as it causes your body to produce adrenaline, which can keep you awake. *Essential oils such as lavender or chamomile are known for their calming and relaxing properties. *Coffee and other drinks containing caffeine should be avoided from mid-afternoon onwards if you have trouble sleeping. Alcohol causes drowsiness, but in fact makes you sleep more lightly, meaning you'll wake up less refreshed. *If after 20 minutes you still can't sleep, don't lie awake worrying.