Cool-down Tricks

Hot nights can wreak havoc with regular sleeping patterns. Here are some herbal remedies to help relax you.

We all love summer nights but they can become a problem if you end up too hot to drop off or you keep waking up in a sweat and can’t get back to sleep again. Then your mind starts to race, you get more and more anxious and end up feeling so stressed you can’t even think about sleep. If this sounds familiar you need to act fast.

Lack of sleep can affect every area of life and before you know it you will be struggling through your day performing at less than optimum levels. So what’s the solution?

First make sure your bedroom is as cool as can be. During the day open the windows but draw the curtains. The idea is to create a through breeze while protecting against the heat of the sun. Next make sure you sleep under the lightest bedclothes possible. You could try replacing the duvet with a cotton sheet. Finally consider taking some soothing herbs that can help to relax you as well as lowering those stress levels. Read on for some sleep-boosting remedies.

Camomile This lovely plant with its daisy-like flowers is a well-known natural remedy for sleep. Try it in a soothing nighttime tea. Put one teabag or 5-8g of loose camomile into a cup of boiling water. Cover and leave to infuse for a few minutes before drinking.

Valerian Extracts of valerian root contain natural compounds known as iridoids that have a calming effect on the nervous system, which can help to relax you, putting you in the mood for sleep. Valerian is often combined with other herbs such as lemon balm and hops, both of which are renowned for their calming properties.

Passionflower The vibrant blooms of this distinctive South American climber yield soporific fruits that are often used to calm nervous tension. Passionflower combines well with camomile and valerian to aid sleep. To make an infusion put one teaspoon of dried plant into a cup of boiling water. Leave to infuse for a few minutes before straining and drinking.

Lavender The dried flowers of this deliciously scented plant have been used as a sedative since the 12th century. Invest in a lavender pillow; alternatively sprinkle up to four drops of lavender essential oil on your pillowcase and inhale the aroma as you drift off into the land of sweet dreams.

TRY THESE…

•  Stick to a sleep schedule. Go to bed and wake up at the same time each day—even on the weekends.
•  Don't take naps after 3 p.m. Naps can boost your brainpower, but late afternoon naps can make it harder to fall asleep at night.
•  Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom.
•  Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

Valerian can be found in NiteHerb  - A traditional herbal medicinal product used for the temporary relief of sleep disturbances due to symptoms of mild anxiety exclusively based on long-standing use as a traditional remedy