Fragrances and Ingredients
Natural ingredients for sleep and insomnia
At some point in all of our lives, we’ll experience trouble sleeping, that may include trouble falling asleep or waking up often during the night. Mostly, this doesn’t last over a long period of time, but sometimes, when it becomes an ongoing problem you may be suffering from insomnia. There are many causes of sleep disorders and, luckily, also ways to treat it. Carry on reading to learn more about this disorder and for sleep tips.
What is insomnia?
Sleep problems are often called insomnia. You may have insomnia if you regularly:
- Have trouble falling sleep or staying asleep
- Wake up early and can’t go back to sleep
- Feel tired after waking up
- Find it difficult to nap during the day even if you’re tired
- Feel tired and irritable throughout the day
- Difficulty concentrating during the day because of a lack of sleep
Causes of sleep disorders
There are a few reasons why you may have sleep problems. These can include stress, anxiety or depression, noise, a room that’s too hot or cold, an uncomfortable bed, alcohol, caffeine or nicotine, jet lag, shift work or medical conditions such as arthritis or back pain. If you have trouble sleeping, you’ll need to find out what’s causing it so that you can take the right steps to sleep better.
How you treat sleep problems
Fortunately, there are quite a few things you can do to help you sleep better. Here are some effective sleep tips:
Turn to nature
There are natural ways to help you sleep better. These can include using an essential oil for sleep that you could put on your pillow such as lavender. You should also try to relax at least an hour before bed. You could try taking a relaxing bath using products containing essential oils, such as Palmolive Wellness Balance Shower Gel with hemp seed extract and essential oils.
Try to form good sleep habits by going to bed and waking up at the same time every day. Avoid caffeine near bedtime and minimise the amount of time you spend in bed when not sleeping. You should also try to limit the amount of screen time you have before bed, such as watching TV and using your phone as this has been shown to create sleep problems such as affecting your ability to fall asleep and reducing the quantity and quality of your sleep.
The light in your room may cause trouble sleeping. Make sure your room is dark and quiet when you go to bed. Try thick curtains or blinds that block light and use an eye mask and ear plugs.
Regular exercise will help when you cannot sleep, although it’s best not to do this at least four hours before you go to bed.
Make sure you have the right mattress and pillows that are comfortable and have the proper support. You can also use an essential oil for sleep, like lavender, which you put onto your pillow. Just a few drops will go a long way.
Consult a professional
If you’ve tried the natural ways to help sleep problems and you’re still struggling, seek professional advice from your pharmacist or doctor.