By Sharon Truelove

Sleepless night? You aren’t alone. Forty million people in the US have sleep problems that keep them from getting a restful night’s sleep. There can be many different reasons for sleep deficiency. If they are persistent, you should be checked out by you doctor to make sure they aren’t related to more serious conditions (such as sleep apnea).

Good sleep habits can help improve restful sleep whether it’s a minor or major sleep complaint.

Going to bed at the same time every night, even weekends, is at the top of the list of good sleep hygiene. Establishing a consistent routine  helps the body and mind to
unwind from the day’s activities. This can help improve sleep quality and also decrease daytime sleepiness.

Relaxing activities (habits) in the evening before bedtime
can help improve sleep quality, too.


•             Listen to soft, relaxing music

•             Read a light book (don’t read heavy stuff and don’t read in bed)

•             A short session of light exercise, like yoga

•             Meditate

•             Let “Calgon take you away”. A nice, warm bath before bed can be very refreshing

•             Finish up any work you need to do about an hour before bedtime

•             Make a list of tomorrow’s “to-do’s”

•             Visualize a favorite place

•             Dance

•             Drink something refreshing

•             Massage your temples, frontalis, occipitals for a few minutes before going to bed

•             Massage your hands, looking for any tender points. Massage them out before you go to bed


•             Avoid pre-bedtime arguments

•             Watch TV in bed

•             Work up to the last minute

•             Avoid caffiene

•             A little wine can be relaxing, too much alcohol disturbs the sleep pattern

Try one (or all) of the below suggestions and let me know what you think about it (them)

Put a little lavender (or other relaxing) essential oil in your bath:

Try this recipe to induce sleep:

2 drops Chamomile

2 drops Lavender

2 drops Neroli

Put a few drops of  lavender or other relaxing essential oil on cloth or tissue under your pillow

Try this recipe to help with insomnia:

10 drops Roman Chamomile

5 drops Clary Sage

5 drops Bergamot

Good sleep is essential to perform the next day with the most efficiency.

Of course, we have all had to deal with crisis in our life at one time or another. Finances, family problems, loss of a job, work/school difficulties, ect.  If you are experiencing short-term stress, just winding down and relaxing in the evenings can help tremendously.

What are some of things you do that help you wind down for bed?

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