The Natural Way to Achieve Restful Sleep

Some three quarters of the UK population wakes up every morning feeling exhausted with 46 per cent managing six hours sleep a night or less. The reasons for this are many-fold, not least tensions and worries, and an inability to “switch” off.
We all need good quality undisturbed periods of sleep in order to function at our best. When we do sleep well we awake refreshed, energised and feeling more than capable of dealing with anything life throws at us. Conversely when we are sleep deprived even the most basic of problems can seem insurmountable and our work and our relationships suffer. For our children, the right amount of sleep is vital if they are to do well at school. Those that are allowed to stay up late at night, every night, are usually the least able to learn and the most likely to be disruptive, disengaged and unable to achieve their potential.
So how can we ensure that we and our children get the amount of sleep we need?
The first thing is to ensure that the rooms we use as bedrooms are just that. Calming and relaxing environments free of distractions like televisions, computers, radios, busy patterns on bedclothes, over-bright furnishings and lighting. It is important too that bedrooms are kept clean and clear of clutter and dust, that everything that can be put away is put away so that even if a bedroom must double up as a play room or study when it time to sleep there are no distractions evident. This can be achieved by having everything able to be closed away out of sight in a large cupboard or in a screened off area. In these days of round the clock central heating many bedrooms are kept stiflingly hot and this is both unhealthy and uncomfortable. Many people find that turning off radiators in bedrooms is hugely beneficial and it is certainly worth a try.
It is also vital that bedrooms are regularly aired, that bedding and nightwear is made from natural fibres rather than synthetics. Bed linen should always be clean and fresh, adding a few drops of a calming essential oil to the water in your steam iron when ironing sheets and pillow cases provides a subtle therapeutic effect – both while you are ironing and in your bedroom. Beds are not a lifetime purchase and most people tend to buy purely on price rather than on quality. Instead choose the very best bed you can afford as your comfort is an absolute priority. Invest in a mattress cover or topper to protect it, and be sure to air and to turn your mattress regularly to keep it in good order. Pillows should be replaced annually and should ideally be non-allergenic. Some of the best are made from latex and these have the advantage of not being “dust mite” friendly. Still on the topic of dust and mites, be sure to keep all areas in the bedroom free of dust to avoid irritation and breathing difficulties. External light should be kept at bay by heavy curtains or blinds and, wherever possible, other members of the household attuned to making as little noise as possible when others are in bed. This is of enormous importance in a household where there are children with great variance in age and bedtimes, as younger siblings will inevitably feel left out and do their utmost to stay awake in case they miss anything. If you are having difficulties getting your children to bed at a sensible time then make it fun for them. Make up or read stories, snuggle up with them, provide warm milky drinks, and get them used to a relaxing winding down routine in the evening. Don’t allow them fizzy drinks, sweets and other snacks close to bedtime and never use an early bedtime as a punishment as it will inevitably backfire.
For adults finding it hard to sleep, tossing and turning is not productive. Instead get up and do something else for a while. The solution could be as simple as tip toeing downstairs to get a drink or to read quietly. Or you may find that taking a warm bath before you go to bed will more likely see you drop off more easily. If you are a worrier and it is concerns that are keeping you awake, keep a notepad next to your bed and scribble down your problems. Many people find that, once problems are committed to paper, they find it much easier to let go and drift off to sleep. If it is your partner keeping you awake either by snoring or flinging themselves about while asleep then seriously consider sleeping in a separate bed.
If, even after making adjustments to your bedroom and its furnishings you still have problems getting off to sleep, try eating your last meal earlier and avoiding any stimulants like caffeine after 2.00pm in the afternoon. Take more exercise or undertake more physical activity as, if you are physically tired, you will have a far better chance of dropping off to sleep quickly. Try some basic yoga, breathing and stretching exercises to slow your pace and restore your equilibrium. Drink calming herbal teas containing chamomile or valerian instead of coffee, ordinary tea or alcohol, and perhaps test one of the safe herbal sleep or relaxation remedies that are stocked in most health stores.
You might also try a few drops of a calming essential oil blend on a handkerchief under your pillow will restore a sense of calm. Sleep tight!