Apple Cider Vinegar (ACV)

Some people report this works instantly – for others it may take a week or two.

Must be ONLY organic ACV with the ‘mother’.

A simple remedy which has been tried and tested by many people who swear by it’s sleep inducing ability.

Place 1 tab ACV and 1 teasp of honey in a cup of water and drink ½ hour before bed.

Honey

Contains natural opiates and has been known to make you drowsy

Old folk medicine as a soporific.

Mix 2 teaspoons of honey to a cup of warm milk and drink ½ before retiring. There are some reports which claim that milk also has sleep inducing effects. But ensure the milk you are drinking is not heavily processed and comes from happy cows – or use almond milk.

L-tryptophan is an essential amino acid which has been converted from Tryptophan that is needed for the production of niacin, serotonin, and melatonin which may help to  naturally induce sleep.

Tryptophan containing foods (ensure to eat these throughout the day –

Banana, Yogurt, cottage cheese, cheese, oatmeal, nuts and seeds; legumes such as beans, split peas, peanuts, hummus, and lentils.

Lavender

Age old remedy calms and soothes the nerves. Helps to improve mood and relax muscles. Is often used for inducing a restful sleep, relieving depression and anxiety.

Sprinkle one or two drops on your pillow

Infuse in an oil burner

Put a few drops in a warm bath and soak for 20 minutes.

Rub a few drops on your neck, temples, wrists, and soles of your feet ½ hour before retiring.

Lemon Balm

Has been used to treat sleep disorders due to it’s mild sedative and mood-enhancing effects. May be effective for restlessness, stress and anxiety.

Infuse 1 to 2 teaspoons of fresh aerial parts of lemon balm in boiling water; drink 1 cup 2 to 3 times per day.

Due to this herbs mild sedative effects, may be best to take only in the evenings if you are suffering from fatigue.

Valerian and Passion Flower

Pharmacological studies confirm Valerian’s sedative effects on the nervous system. Some clinical trials also suggest positive effects on sleep if taken every night for two weeks or more. Many have reported calming effects on the nerves and muscles.

Infuse 3gm dried Valerian Rhizome or Passion Flower in boiling water and drink 1 cup an hour before bedtime.

Magnesium

A deficiency in this vital mineral has been linked to anxiety, depression and insomnia.

Take a hot bath for 20 to 30 minutes with Epsom Salts or Magnesium Chloride. Induces calm and relaxation. Do often for better results.

Limit radiation exposure

We live in a world of high exposure to radiation, causing stress to the body, and has been linked to sleep disturbances, anxiety and depression. If we can put the body to rest at night, we can better cope with the radiation which we are constantly exposed to.

Get into the habit of turning off all appliances, mobile phones, and computers at the wall before retiring. Pull bed away from the wall (from what is known as dirty electricity in the walls) if you suspect radiation may be a concern.  Many people are now having their homes assessed for radiation and taking steps to minimize the effects.

Sun gazing

Resets the body clock.

The act of sun gazing when the sun comes up and goes down has been found to help many people in overcoming insomnia. Google the correct length of time to do this and enjoy many other added benefits of this ancient practice.

Melatonin

Melatonin is a hormone which is naturally produced and helps regulate your sleep cycle.

Best environment for good quality sleep and release melatonin is to sleep in a cool dark room.  However what you do prior to sleep time can impact on the release of Melatonin. To ensure the secretion of Melatonin at night, spend as much time as you can in the light during the day while taking off your sunglasses and minimize hours spent in front of the TV or computer screen at night.

Exercise

Walking, yoga, or your favourite exercise can help release stress and worry which is one of the biggest causes of sleep disorders.

Sleep on your side

Helps to breathe easier and reduce snoring