Sleep is essential in life and without it all sorts of problems can arise. In today’s fast moving lifestyles we don’t always have time to chill prior to going to bed but there are some things you can do to help you sleep.

Enjoy a soothing warm bath before you go to bed and put lavender oil in your bath water. Or add two drops of Frankincense essential oil to the bath as this deepens breathing and helps you to unwind. Spray your pillow before you get in bed with lavender spray. Heat up a lavender wheat bad and pop it in your bed under your pillow half an hour before resting.

Do some yoga and stretching to relax. There are plenty of websites where you can download the best stretching and relaxation techniques if you cannot make it to a class.

Listen to calming music. If you find your mind is still active when you go to bed then listen to some soothing music using earphones and try to listen in the dark to help you focus on the music and not what is around you. If you have to sleep in daylight hours then buy some eye masks. Some have lavender scent in them which will help you to fall asleep.

Meditate to tame your intrusive thoughts and tension. Concentrate on your breathing and try to listen to your breaths. There are lots of advice or books available on meditation on the internet.

Make sure your room temperature is comfortable, not hot nor cold but something in between. A lightweight duvet with a throw on top can be more comfortable than a heavy duvet in the winter. You can always put socks on if your feet are cold.

Avoid foods before you go to bed with any type of caffeine in them like tea, coffee, chocolate and cola. Try to have nothing else to eat at least three hours before your go to bed. If you want a hot drink then try chamomile tea. If its not to your taste then mix it with a fruit tea as the fruit flavour will come through more than the chamomile.

Count, if you don’t want to count sheep then just count down from a hundred or up from one. I’ll guarantee you wont make it to the end of either of them.

If you have to read then make sure it’s not a thriller which might stimulate the brain and have a small enough light to read but not bright enough to lighten the whole room.

If you live with someone who likes to have the television on when they go to bed then invest in a pair of wireless ear phones so that the noise does not keep you awake and pop some eye masks on so the light from the television doesn’t disturb you. This trick really worked for me as my husband loves the tv on in the bedroom and I just couldn’t sleep but now I have no problems when its on.

Finally, don’t think an alcoholic drink will help you to sleep as it may send you off but most alcohol has a diuretic effect and it will wake you up to use the loo which could then mean you not being able to get back to sleep.

Try a herbal remedy with hops, passion flower and Valerian from Napiers Sweet Dreams Sleep Remedy.


  1. Drink Caffeine free, Rooibos / African red bush tea has a soothing effect on the central nervous system and can thus be recommended for adults and children suffering from nervous tension, headaches, disturbed sleeping patterns and hyperactivity.


  2. Are you facing problems in gaining sleep at night? Do you feel tired at the end of the day and yet do not attain sleep? You should not resort to popping pills to gain sleep but you should think of natural ways on how to get to sleep.

    One of the best ways to get sleep naturally is to mentally prepare your self to sleep. This is important as you are conditioning your mind to do so. You should witch on the idiot box and look at it so that your eyes feel a little heavy and in some time drowsiness takes over. This is way better than popping pills. In fact if you are an avid reader you could also read a book as this makes most of the people very sleepy.

    You should follow a healthy sleep routine and not sleep at erratic hours as this disturbs the schedule. You should sleep for at least six hours so that you are fresh and energetic in the morning.

    One of the most effective tips on how to get to sleep is to say no to stimulants. You must ensure that you do not consume any form of caffeine at least four hours before the sleeping hour. You should consume a cup of tea or coffee and do not smoke as all these products have varying amount of caffeine. This is one of the most easy to follow methods yet ignored by most people.

    Did you know that your daily impacts your sleep? Well you must have healthy and nutritious food so that your health remains fine and you get sound sleep at night. You must say no to fat, preserved foods and carbs. You must ensure that you take in lots of fluids especially lots of water as it will help in cleansing the system.


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