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In The Arms of Morpheus 
Irish saying: “A good laugh and a long sleep are the 
two best cures for anything.”
Accept it’s something you allow – can’t make it happen.
Learn to relax.
Bedtime routine – it helps you switch off
Avoid computers, stimulating reading films etc – up to 2 hours before bed.
Switch off wifi in the house & don’t use mobile phone as an alarm clock.
Reduce caffeine & other stimulants after mid-afternoon.
Foods – Lettuce has a ‘soporific effect’/foods high in Tryptophan eg: walnuts & turkey,  Carbs that have high GI (glycaemic index).
Warm bath.
Lavender (in bath or on pillow – don’t over do it).
‘Sleepy time’ aromatherapy combination by ‘Star Child’.
Chamomile tea (not all the time).
Learn to meditate.
Exercise – not too close to bedtime as it will invigorate.
Yoga & Tai Chi.
Learn breathing techniques & relaxation exercises.
Milky drink with honey.
Herbal – Valerian, hops, (Dormsan by Vogel/Avena Sativa Comp drops - Weleda)
Melatonin (cherries boost this & fish which is high in B6)
Homeopathic remedy – Coffea 6c or 30c.
Bedroom = cool, quiet & dark.
Remove all electronic gadgets from room – lx & noise & electromagnetic fields
Have bed South to North or East to West. (Opp in southern hemisphere)
Warm enough bedding & socks/hot water bottles/electric blanket
Avoid excess alcohol 
Accept you may have different sleep patterns – nap!
When wake & can’t get back to sleep – 
Try breathing & relaxation exercises.
Counting sheep!
Think of something nice – a beach or woodland or waterfall.
Have pad & pen by your bed to note things down.
Give yourself a time then get up, do something relaxing – sudoku!
Bach Flower Essences – 
White Chestnut for recurring thoughts/Rescue Remedy for anxiety
www.meldowning.com  Tel: 01909 591972 or 07968 049578

 

In The Arms of Morpheus

Irish saying: “A good laugh and a long sleep are the two best cures for anything.”

Accept it’s something you allow – can’t make it happen.

Learn to relax.

Bedtime routine – it helps you switch off

Avoid computers, stimulating reading films etc – up to 2 hours before bed.

Switch off wifi in the house & don’t use mobile phone as an alarm clock.

Reduce caffeine & other stimulants after mid-afternoon.

Foods – Lettuce has a ‘soporific effect’, those high in Tryptophan eg: walnuts & turkey.  Eat carbs that have high GI (glycaemic index).

Warm bath.

Lavender (in bath or on pillow – don’t over do it).

‘Sleepy time’ aromatherapy combination by ‘Star Child’.

Chamomile tea (not all the time).

Learn to meditate.

Exercise – not too close to bedtime as it will invigorate.

Yoga & Tai Chi.

Learn breathing techniques & relaxation exercises.

Milky drink with honey.

Herbal – Valerian, hops, (Dormsan by Vogel/Avena Sativa Comp drops - Weleda)

Melatonin (cherries boost this & fish which is high in B6)

Homeopathic remedy – Coffea 6c or 30c.

Bedroom = cool, quiet & dark.

Remove all electronic gadgets from room – light, noise & electromagnetic fields

Have bed South to North or East to West. (Opp in southern hemisphere)

Warm enough bedding & socks/hot water bottles/electric blanket

Avoid excess alcohol 

Accept you may have different sleep patterns – nap!

When wake & can’t get back to sleep – 

 

  • Try breathing & relaxation exercises.
  • Counting sheep! 
  • Think of something nice – a beach or woodland or waterfall. 
  • Have pad & pen by your bed to note things down. 
  • Give yourself a time then get up, do something relaxing – sudoku! 
  • Bach Flower Essences – White Chestnut for recurring thoughts/Rescue Remedy for anxiety

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