Sleeping the natural way

Dear Betsy,I am finding it hard to get to sleep at night. My doctor has given me some pills but I don't want to start taking them in case I get to be addicted. What natural ways can I use to get to sleep?

SHK.

Dear SHK,

Not all medication is potentially addictive and you should discuss this with your doctor to put your mind at rest.

There are many 'natural' ways to help you sleep. As in most things in life, preparation is all.

Our bodies like routine, so you should try to establish a simple bedtime routine.

Not drinking tea, coffee or caffeine-fuelled cola drinks after 3pm is a good idea as caffeine can interfere with sleep patterns. A cup of soothing herbal tea such as chamomile or mint can be good, but avoid green tea as it has a very high caffeine content.

The old wives tales about not eating cheese if you want to avoid bad dreams can be true for some of us, although in general terms it is more to do with eating easy to digest foods and not eating too late at night.

There are some foods that are decidedly soporiphic, such as lettuce leaves, peeled almonds, turkey, milk, mashed potatoes, honey and watermelon.

These foods if eaten within three to four hours of your bedtime, assist in the release of serotonin and tryptophan, two chemicals that can help your brain ready the body for sleep.

Avoid hot, spicy foods with chilies, spices and curry and chocolate which can be caffeine packed and alcohol, which contrary to popular belief can actually upset your sleep patterns.

Keep your bedroom at a cool, comfortable temperature, which for most of us will be around 20C and make sure it is dark and cosy. If you have thin curtains or blinds that let the early morning light in, then consider wearing an eye mask, similar to those given out on airplanes.

Try to go to bed and get up at the same time each morning and as soon as you wake, flood your bedroom with light to let your brain and body know it is day time.

Fitting in some physical activity during the day such as walking, swimming, tennis, golf and aerobics will also help your slumber, but make sure you do this early in the day and not in the evening as it may over stimulate and prevent you from sleeping well.

Stress can stop slumber, so try to relax before bed with a warm lavender and chamomile scented bath and if possible have a neck rub from someone who loves you. The power of a simple loving touch is not to be underestimated.

The type of bed linen can also be important and I recommend you opt for nature fibres such as pure cotton or silk and make sure you get rid of any of those awful 'lumpy' pillows. I have four different kinds of pillows on my bed, feather, foam, hard, soft, medium, etc as we may not always feel comfortable with the same type and density of pillow.

What we wear in bed can also affect our ability to fall into and enjoy a deep sleep. Again, I would recommend natural fibres and not too much clothing. Some of you may prefer not to wear any sleepwear as it feels too restricting. Do what feels best.

Using a drop of pure lavender, oil on your pillow would be enough to have most of us dropping off to dreamland.

However, if you don't particularly like the aroma of lavender then don't use it as it will not work. Instead, try frankincense, marjoram or chamomile, all of which have a relaxing effect. Once in bed, you can try some simple relaxation techniques such as tightening then relaxing your muscles.

I like to start with my toes and tighten them and hold for a few seconds then relax them, breathe out and move on to my legs, knees, hips, tummy etc until I reach the top of my head by which time I am usually dropping off.

Give yourself permission to sleep and to dream deeply, as this can also be an effective drop-off strategy.

Clearing your mind is important too, so try to run through your routine for tomorrow and if possible write it down on a notepad then you will secure in the fact that tomorrow is organized.

Sleep deprivation is no joke as it can impair our performance both physically and mentally during the day.

I hope these suggestions help and if any of our readers have their own sleepytime suggestions, then please email me at:

betsymathieson@hotmail.com

Sweet dreams!

BETSY SAYS RELAX

I know it sounds crazy, but you just have to try it ... WASH your car this weekend. Don't take it to the carwash, don't let the carwash boy at your favourite hostelry do the honours.

Roll up your sleeves get your bucket of water and other accessories at the ready and enjoy a new style workout which will give you great satisfaction as you see your gleaming new car emerge. It is good to remind ourselves how lucky we are.

Lucky to own a car, lucky to be healthy enough to be able to wash it and lucky enough to be in a position to not have to survive and support your family by working as a carwash boy in the extreme climactic conditions our summer. It may also help you appreciate having your car washed in future and remind us that all professions have value.

IF YOU ONLY DO ONE THING THIS WEEK

Give your houseplants a treat. Re-pot them, feed the soil or change it, clean the leaves and put them in a new position in your home or office. Not only will it give them a new lease of life, but it can be very therapeutic.