As a rule of thumb, most adults should aim to get around 6-9 hours of sleep each night. Having good quality, uninterrupted sleep is essential to both our mental and physical health. If you find it hard to get over to sleep each night, or you have trouble sleeping through until morning, here are some tips to help:
– Essential oils: Lavender essential oil is commonly known to help with relaxation and sleep. It can help you to fall asleep faster while also improving your overall quality of rest. If you’re not a fan of lavender, try Bergamot essential oil. Known for its calming properties, bergamot not only helps promote a sense of relaxation before bed, it also reduces stress and anxiety. Try adding around 4 drops of these oils to a diffuser, or rub between your palms and take long, relaxing, deep breaths.
– Acupressure: Use point ‘Heart 7’. Located on the inner wrist, towards the side of your little finger. Feel for the hollow point beneath the pisiform bone (the bone you feel at the inner side of your wrist/heel of hand) Once you have located the point, hold it for 2-3 minutes to encourage calmness, and help to treat insomnia.
– Relaxing environment: Try to keep your bedroom a dark and quiet space suitable for sleeping. Limit electronics and screen time in your bedroom. Use supportive, yet comfortable pillows to encourage restful sleep. Try using a diffuser at night with the essential oils mentioned above.
– Holistic Therapy: Last but not certainly not least, the use of holistic therapy is vital for our health, and that includes our sleep. Both massage therapy and reflexology play an important role in ensuring quality sleep. By easing pain, reducing stress and anxiety and promoting relaxation, these therapies are valuable practices that should be regularly included in our self-care.
You can find out more about the benefits of holistic therapy, and the practices I offer here: www.sarahamilton.co.uk