Do You Struggle to Fall Asleep?
Do you struggle to fall asleep at night? If you have a busy mind that won’t switch off it can make falling asleep really difficult. Try these tips and herbal remedies to help you drift into a natural sleep more easily.
Pay Attention to Your Sleep Hygiene
Your sleep hygiene is the bedtime routine that can help you fall asleep.
- Have a regular bedtime to help establish a routine
- Try to get up at the same time every day
- Avoid caffeine after midday
- Ensure you have a wind down routine each evening. This might be a relaxing bath, some light yoga or reading a book.
- Avoid using smart phones and computers 1 hour before bedtime
- Write down anything on your to do list before you go to bed
Address the Cause
If you struggle to get to sleep then it is helpful to try and understand why. Not being able to get to sleep is called initial insomnia. When you’re mind won’t switch off this is usually because there is underlying stress or anxiety.
Where anxiety is a problem then you will help with your anxiety. Severe anxiety needs professional treatment so speak to a medical professional for advice.
If you are feeling stressed then try incorporating some self-help techniques to help you relax. See My Absolute Top 5 Easy Ways to Empower You to Beat Stress Naturally. For herbs that can help you relax please read My Top 9 Herbal Remedies to Beat Stress Naturally.
Herbs That Can Help You Fall Asleep Naturally
Valerian (Valeriana officinalis)
Valerian is a great herb for relaxing you and helping you to get to sleep. It is probably the most useful herb for helping an over busy mind switch off. This herb is quite fast acting and can be taken on its own to help you get to sleep more easily. Useful for all types of sleep disturbance and insomnia but especially important in initial insomnia. Very rarely some people may find valerian stimulating and they should avoid using this herb.
Skullcap (Scutellaria lateriflora)
Skullcap is a relaxing herb and a nerve tonic, helping to strengthen and nourish the nervous system. This herb is useful for all types of insomnia. It is particularly helpful when you are feeling stressed, or you have been working too much. Skullcap is not strong enough to take on it’s own but it blends very well with valerian and other herbs.
Wild lettuce (Lactuca virosa)
Wild lettuce is quite a sedating herb and is used for anxiety and sleep problems. If you have long term sleep problems then this herb can be useful. It can be taken with valerian or valerian and skullcap.
Californian poppy (Escholzia californica)
Californian poppy is a lovely little flower than is commonly found in gardens. It is mildly sedating and a little gentler than wild lettuce. Take on its own if valerian does not suit you, or you just need a very gently remedy.
Lavander (Lavandula angustifolia)
The beautifully scented lavender is relaxing and can be helpful when you are feeling ‘edgy’ from stress or a little anxious. Lavender will usually need to be taken in combination with other herbs.
Lime blossom (Tilia spp.)
Lime blossom is a very gently relaxing herb and makes a very pleasant tea. You can try it on it’s own or blend it with other herbs, such as lavender and wild lettuce. Drink earlier in the evening to help you relax and unwind after a long day.
How to Take Your Herbs
You can blend two or three herbs together to mix and match and find a remedy that works best for you. Try using the herbs in a tea earlier in the evening to help relax as a part of your evening routine. I do not recommend drinking herbal teas close to bedtime in case it makes you wake up to use the loo. The herbs can also be taken as a capsule, a tablet or a tincture about half an hour before bedtime. Have fun using these herbs to help you fall asleep naturally.
Cautions
Consult a medical professional before using herbal remedies if you:
- Take any medication
- Have a medical condition
- Are pregnant or breastfeeding
If you need more help with sleeping problems, you can book your free discovery call with me here.
Disclaimer
This article does not substitute for professional medical advice or treatment.
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