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Treat Yourself to a Good Night’s Rest
Sleep is needed for one’s healthy lifestyle. So many things can diminsh a good night’s sleep such as exposure to noise, lights, even the 24–hour accessibility of the internet. Here are a few suggestions to calm the body and aid in sleep.
Sleep Pillow
Sleep or dream pillows have been used for hundreds of years to aid in inducing deep, restful sleep. In this recipe, the lavender oil enhances the herbs’ relaxing effects and adds a lovely scent. To invite dreams, try adding one part of mugwort to the blend.
1 part dried chamomile
1 part dried hops
1 part dried lavender
1 part dried roses
1 or 2 drops lavender essential oil
Mix the herbs. Stuff a small pillow or pouch with the herb mixture. Tuck it into your pillowcase and enjoy the scent.
Indulging Beauty Baths
Stress can wreak havoc on your body, both inside and out. Here are a few bathing beauty tips to assist the body in getting a good night’s rest:
- Relaxing in a seaweed bath will help detoxify and beautify the body.
- For silky, velvety skin, add a few tablespoons of honey to your bath water!
- Adding lavendar oil or chamomile to your bath water can relax body tension.
Faerie Herbal Bath
- 1 large square of muslin or cotton
- 1/4 cup dried thyme
- 1/4 cup dried mint
- 1/4 cup dried sage
- 1/4 cup dried lavender
- 1/4 cup dried bay leaves
- 1/4 cup dried rosemary
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Blend all herbs and place herbs in center of fabric. Tie with string to close. Place bag in the tub under faucet and run hot water over bag. Try soaking in the bath for 5 to 10 min. Enjoy and relax!
Tips provided by Bree Garrett & Crystal McVey, Academics & D’Lesa Carroll, Admissions
Relaxing Herbal Remedies
- Cataplex G, taken 30 minutes before bed, can be a wonderful herb to assist with sleep.
- Using a tincture of California poppy may help relieve the middle of the night insomnia.
- Try a dropperful of Valerian Root tincture mixed in a glass of water to help bring on the Z’s at night.
- Magnesium will relax muscles to help with relaxation.
- Dried catnip steeped in boiling water is an excellent beverage for the sleepless.
Tips provided by Krista Leamon, Susie Hale & Aimee Lanier, Academics
Tranquil Techniques
Imagery
This uses a calm, peaceful place with no distractions and very little sound – identify this place with sleep and it makes it that much more effective.
- Breathing — deep, slow breaths — combined with progressive muscle tense/release helps release any tension stored in the muscles so you have better sleep. Lay flat and start with the feet. Tense all of the muscles in your toes and feet up to the ankles as tight as you can, then release. Next tense your calves only. Hold and release. Continue this technique all of the way up the body.
Using Hatha Breathing (Yoga Breath)
» Important note—this may not be a good remedy for someone who suffers with sleep apnea.
- Lie on your back with a pillow under your knees and your hands resting lightly on top of your belly.
- Inhale slowly and deeply through the nose feeling the air fill your entire chest cavity. Your stomach should rise with the breath. Count this breath as 100.
- Hold the breath in for a second.
- Exhale slowly and completely through the nose emptying the entire chest cavity Your stomach should contract with the exhalation. Count this breath as 99.
- Pause for a second before inhaling.
- Continue the inhalation and exhalation process as you count back from 100. If you lose count, start again at 100. Your mind can be focusing on the sensation of the air moving through your body and the expansion and contraction of your stomach.
Make the bedroom a sanctuary!
- The bed should be the focus of the room and the colors should be soothing. No TV, radio or books. These things keep your body from identifying the bed with sleep, so your mind may not shut down when you’re in it. Keep it simple.
Tips provided by Kristi Fletcher & Rebecca Haack, Academics & Connie Sledge, Admissions
Unusually Serene Cuisine
- Cooked lettuce or lettuce tea can be a calming addition to the nightly ritual.
- Eating an apple before retiring to the bedroom may aid in a good night’s rest.
- Oatmeal is great for breakfast as well as a nightly, gruely drink. Fix the oatmeal in the normal manner, but add a bit of milk to create an oatmeal beverage.
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