The Essential Oil
Company : Sleep - Tips for Improving the Quality & Depth
The Essential Oil Company
Sleep is an
important part of our life, let's face it - some of you who are
lucky enough to fall asleep and stay asleep can spend up to 8 hours
of your day in bed! (or longer....)
sleep is required to help the body deal with stress, disease and
mental and emotional well-being. If we become sleep-deprived all
sorts of issues can begin to manifest most commonly and initially -
plain old grouchiness - which is not great for relationships.
Prolonged sleep issues can trigger chronic dis-ease within the body,
upset the body clock, hormonal system and a myriad of symptoms can
arise. The aches, pains and chronic fatigue felt by those with fibromyalgia for instance, can be induced by lack of sleep.
Just as there are many symptoms that can develop through poor sleep,
there are many causes both physiological and psychological (ever
noticed how you could sleep in on a Monday morning til Midday if you
didn't go to work but come Saturday with no work - you are up with
the larks?). Sometimes just small lifestyle changes can enhance
your sleep quality.
Breakthrough for Sleep
Problems? Leading nutritionists are hailing Asphalia as the
biggest breakthrough in sleep improvement for decades.
Asphalia Sleep Remedy
is an original high anti-oxidant
formula, originally developed by Coghill Research Laboratories as a completely
natural radioprotective against electromagnetic fields and
radiations (EMFs) such as those from cell phones, power lines and
masts, and five times as powerful as Vitamin C, they discovered lots of other
Asphalia is produced in a Welsh valley from entirely natural plant
materials chosen for their high antioxidant profile - and is
naturally high in melatonin, Asphalia is apparently more
easily absorbed than 5-htp and therefore more effective in enhancing
So here are some
other top tips to help you get a great night's sleep.
Busy Minds, Workaholics & Stress-heads (Evening Activities)
are finding that lots of people are getting a brilliant night's
sleep when combining Epsom salts (by bathing) with Asphalia - it
seems to be a fantastic combination, even for the worst insomniacs!
Stop doing any work, playing on computer, (even “facebooking”)
at least 3 hours before bedtime. computer lights can affect your
ability to nod off and not switching off from work can get your
mind racing - excess adrenaline from a busy day can also keep
you awake so try to wind down or do something completely
Have a notepad by your bed but a couple of hours
prior to bedtime, write down your to-do list for the next day.
If thoughts start cropping up as you try to sleep just put them
on the notepad - then you can sleep peacefully knowing you will
Have a long, hot soak with a fragrant bubble bath
or add a few drops of essential oil such as lavender to a spoon
of full fat milk (acts as an emulsifier) and disperse in the
bath just before you get in. Breathe in the lovely relaxing
aroma. Have a candle lit to create a calming ambience,
some chill-out music (listening to Mozart is suppose to be good
for the brain!) and turn
off your phone!
in Epsom salts is also a fantastic way to calm the mind and
soothe the body. Epsom salts are wonderfully
relaxing, the magnesium sulphate in Epsom salts has a soothing
effect on the nervous system and help to boost the body's level
of serotonin which gives a feeling of well-being and can help
you get a good night's sleep. Also soothes aches & pains.
An age-old remedy that still works brilliantly today!
Put an oil burner with lavender oil (4 drops) in
the room you are in 2 hours before bedtime. Just before bedtime
top up the burner with another 4 drops of pure essential oil of
lavender and put it in your bedroom. You can also add a few
drops to your pillow. If you really don't like the smell of
lavender, basil sweet is also a great oil for clearing busy
minds (the aroma is reminiscent of aniseed). Other oils that
can be used are chamomile roman (good for babies too), petitgrain or neroli (orange blossom), jasmine, valerian.
Follow any safety instructions given with your burner and keep
out of reach of children. Tisserand have brought out a new
100% pure essential oil blend for vaporising called Sleep Tight
and combines soothing lavender, petitgrain, orange blossom and
chamomile to promote a good night's sleep. It smells
Badger sleep balm is a great
sleep enhancer that
helps you to clear your mind and fall asleep - just rub the
organic beeswax essential oil blend around your temples &
forehead and you can also massage into the soles of your feet.
Keep your window open slightly - to ensure fresh
air all night (make sure you are not sleeping under a draught).
If the central heating is on then put a bowl of
steaming water (you can add oils to this if you don't have a
burner) in your room, this will help humidify your room, or
simply add the drops to your radiator humidifier if you have
Switch off mobiles phones (and don't have them
under your pillow!), computer equipment, tv's and wireless
routers - anything that emits energy especially the mobile
phones and routers. The waves and signals can interfere with
your own brain waves preventing you from nodding off (let alone
the long term effects of sleeping in “wave” pollution)
. Asphalia can help to protect you from EMFs as well as
giving you a better night's sleep.
If you suffer from hot flushes or
night sweats then the Chillow personal cooling pad can be a real blessing and
transform your sleep life. Requiring activation ONCE by filling
with water and you simply slip it under your pillow - the
patented technology of the chillow means that it keeps cool and
stops the need for "pillow turning"
Meditation. Sitting still and focusing on your breathing can
really help reduce stress levels. Just breathe in deeply
in and out through your nose - being conscious of slowing down
your breathing. Focus on the word “Shalom” meaning peace – this
simple exercise can have a profound affect on all levels of
well-being. If other thoughts pop up just observe and
gently focus back on your breath and peace. You can do this anytime of day when you are
feeling stressed or fatigued, it’s a great way to pep yourself
can adapt to your own belief’s - as a Christian, I often breathe in “Jesus” and
breathe out “Shalom”
stress is one of the reasons you can't sleep read a book!
Recent research by University of Sussex has shown that reading
for even just 6 minutes can reduce stress levels by two thirds,
by slowing heart rate and easing tension in the muscles.
sleep mask and it may be worth investing in black-out
blinds as some studies suggest that unless the room is pitch
black, your sleep may not be as refreshing as it could be.
cause is a snoring partner try the amazing cure sore.
One of the major
causes of snoring is loose tissue in the throat. The sagging
tissues narrow your airway
and cause the tissue to vibrate while you breathe. Cure Snore
helps this tissue to fill with blood and this stops the tissue
Day time activities
There are also
things you do during the day which will help re-set your body clock
so you feel awake during daylight and sleepy during night time.
Go outside for about 20 minutes a day preferably
mornings or lunchtime. If it’s sunny - expose as much of your
body as possible to the warming & vitamin D providing rays. Do
not use chemical sunscreens, these react with the heat and can
become carcinogenic which can cause skin cancer.
If you can't get into the sunshine invest in a
lightbox - the litebook elite is a very compact lightbook which
can sit on your desk (I use one every morning whilst checking
emails – it fits easily on top the phone or desk). These tiny
powerful gizmo's can really help and have been proven to reduce
winter blues, depression and other disorders. They are also
great for those travelling through time zones to help normalise
the body from jet lag and also for shift workers too.
Get some exercise - a brisk walk, a game of
squash or something else energetic can help burn off excess
adrenaline and cortisol (which are released under stress) and
help to relax the body, lower blood pressure and can also
release feel-good endorphins. I usually feel much better after
a “jogette” walk a lot, sprint a bit, walk a lot more……..
Invest in a good mattress – memory foam is super
comfortable and is especially helpful if you suffer from
Some foods you can eat before bedtime or in the
evening that contain natural ingredients which can help. These
include turkey, figs, yoghurts and ovaltine is a good malt drink
which doesn't contain any nasty hydrogenated oils, although it
has got some sugar in it. Drink lots of water and keep a glass
by your bedside. Many people don’t realise they are suffering
from chronic de-hydration which also can cause many problems in
the body including angina and high blood pressure. We also
virgin coconut oil for many ailments and most people report
higher energy levels and some even claim their sleep is better
Taking magnesium supplements can help too – but
that can come in many forms so find the best bio-available
type. Magnesium really helps with anxiety and pre-menstrual
Some things to avoid - aspartame - this is a
sweetener used in thousands of products - generally those that
are not heated as it’s unstable above a certain temperature.
This is in many: most squashes, cordials, soft drinks, all diet
drinks, yoghurts (even the healthy ones!)...... and in fruit
shoots, most children’s drinks (it causes holes in the brains of
infant mice and can cause brain lesions in children - often
symptoms of which are ADDH, behavioural and emotional
problems). Brain lesions are not conducive to a good nights
sleep, aspartame is also a neuro-toxin, poisoning your nervous
system isn’t going to help much either! For more information
www.eoco.org.uk/aspartame.shtml - and check your
Avoid too much alcohol. Also avoid caffeine 5
hours prior to bedtime, drink redbush (rooibos) tea or other
caffeine free drinks such as dandelion coffee or herbal teas.
Some research has shown that even one cup of coffee a day even
taken in the morning, can interfere with sleep patterns. Decaf
also still contains caffeine plus some processes use chemicals
to extract the caffeine which leaves behind a residue.
If you have fibromyalgia or chronic fatigue
syndrome or other hormonal imbalances, it’s likely your
serotonin levels are low. In which case 5-htp* can really
help. 5-htp helps you to sleep more deeply and for longer,
which helps you to feel more refreshed in the mornings. There
are many brands of 5-htp on the market but the best I have tried
so far is "Now 5-htp" 100mg vegecaps sold by www.foryourhealth.co.uk
it is also the best priced too! You can take it over a
prolonged period or some experts just recommend taking it for a
month to get your body used to good sleep again.
Melatonin levels are also low so you could try the new Asphalia
Sleep Remedy, personally I find this is a better sleep enhancer
than 5-htp - which is also effective. See what works for
If your problem is chronic, also telling yourself
you can survive on just 3 hours (or whatever you are getting)
can take away much of the frustration of not being able to drift
off. There are other factors that can affect your sleep, we
have just covered a few things in this tip sheet - but the good
news is there is something that can be done which changes to
diet, lifestyle and your environment.
If you have faith – don’t forget the power of
prayer and finally "Do not let the sun go down while you are
still angry" (Ephesians 4:26). Try and make-up or reconcile
differences before bedtime - there is nothing worse than tossing
and turning all night if you are angry at your partner and have
not resolved the issues, losing sleep over it will just make you
more angry and irritable !
The Essential Oil Co Ltd 2008
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