Exhausted But Can't Sleep?
We've all been there...
It's the end of the day and all you want to do is fall asleep.
Yet falling asleep is the last thing that is happening.
When you have a big test, travel plans, or simply a lot to do the next day, and you need a good sleep.
Yet it seems these are the hardest nights
to put your mind at rest.
You toss, you roll. AHHH!
Then the frustration hits, and sleeping is merely a dream now...
It's the end of the day and all you want to do is fall asleep.
Yet falling asleep is the last thing that is happening.
When you have a big test, travel plans, or simply a lot to do the next day, and you need a good sleep.
Yet it seems these are the hardest nights
to put your mind at rest.
You toss, you roll. AHHH!
Then the frustration hits, and sleeping is merely a dream now...
7 Self-Care Tips to Help You Fall Asleep Naturally
What can you do to nurture yourself during the day so you can easily fall asleep at night?
How can herbal remedies help you relax and sleep?
The key to good rest is having an empty mind.
If you are holding on to emotions or carrying too much stress, it often feels nearly
impossible to fall asleep no matter how tired you are.
Here are some Self-Care Tips that will aid you in emptying your mind on a daily basis.
As well as some of my favorite
herbal remedies to help you unwind.
How can herbal remedies help you relax and sleep?
The key to good rest is having an empty mind.
If you are holding on to emotions or carrying too much stress, it often feels nearly
impossible to fall asleep no matter how tired you are.
Here are some Self-Care Tips that will aid you in emptying your mind on a daily basis.
As well as some of my favorite
herbal remedies to help you unwind.
1. A List of things to Do for Tomorrow
The first tip for emptying your mind in the moment, is to make a list or many depending upon how much is in your head. I find it so therapeutic to follow one of my mentor's tips about making an S.O.D. and an E.O.D. These stand for Start of Day and End of Day. My mind begins to empty when I know that the "things to do" & "the things I've done" are now out of my head and on paper or my note-taking system. This method, also helps you stay personally accountable for how you are utilizing your time. Busy isn't the same as productive. Making lists are effective beyond just falling asleep at night;)
2. A Daily Movement Practice - Exercise
Each day it's crucial to get your heart rate up for at least 5 minutes!
Whatever exercise you find most fun, be consistent and enjoy it.
Some people like to combine their movement practice with their meditation practice. It may be a walk in nature, a job around the local pond, or a local yoga class. Yoga is extremely helpful as a full body exercise, a breathing practice and a moving meditation practice.
Whatever exercise you find most fun, be consistent and enjoy it.
Some people like to combine their movement practice with their meditation practice. It may be a walk in nature, a job around the local pond, or a local yoga class. Yoga is extremely helpful as a full body exercise, a breathing practice and a moving meditation practice.
3. A Daily Breathing Practice - A Body Scan
This might sound weird because we all breath involuntarily, but as a Massage Therapist, I notice that most of us don't take full, healing breaths. It's such a key to relaxation, inner healing, and good overall health. Being connected to our breath allows us to be in alignment with Source.
One Self-Care tip for a breathing practice is a Body Scan. Find time each day (1 minute or 15 minutes) to shut your eyes, go inside, and literally scan your body with your breath. How to Do a Body Scan:
One Self-Care tip for a breathing practice is a Body Scan. Find time each day (1 minute or 15 minutes) to shut your eyes, go inside, and literally scan your body with your breath. How to Do a Body Scan:
- Start at your toes bringing your breath all the way down to the tips.
- Next, gradually move up through your body parts.
- Ask yourself how each part feels while staying focused on bringing your breath into each area.
- Notice any tension, discomfort, or pleasure.
- You can take notes or action on it afterwards. Just use this time to check in with your body and breath.
4. A Daily Gratitude Practice - Meditation or Journaling
I've spoken about gratitude in a previous post, How a Daily Gratitude Practice Can Change Your Attitude so I won't be redundant.
A quick self-care tip related to falling asleep naturally using gratitude is this:
You can shift your mind's focus from what's bothering you (and keeping you up) to what you are thankful for. This tip works well because you shift your focus from your thoughts/mind to your heart. When connected to your heart, you start to resonate with love and other positive emotions instead of negativity like worry, anxiety, etc.
Often this tip alone can do the trick and allow your body and heart to overtake your mind. Once your mind is at peace, the rest will follow.
A quick self-care tip related to falling asleep naturally using gratitude is this:
You can shift your mind's focus from what's bothering you (and keeping you up) to what you are thankful for. This tip works well because you shift your focus from your thoughts/mind to your heart. When connected to your heart, you start to resonate with love and other positive emotions instead of negativity like worry, anxiety, etc.
Often this tip alone can do the trick and allow your body and heart to overtake your mind. Once your mind is at peace, the rest will follow.
5. Herbal Remedies - Nerve Tonic
As an herbal remedy aficionado, there are certain natural products that can also help you fall asleep.
Some of the herbal remedies I recommend for falling asleep include:
Tea ~
Depending upon your constitution, tea can do more harm than good if you drink it too late because then you may be over-working your bladder and kidneys while you sleep. If you drink it a ways before bed it can help you relax. Chamomile or even Kava Kava are nice options.
Eye Pillow ~
Lavender Eye Pillows are easy to make. It's just like making a normal pillow only fill it will flax seeds and lavender flowers. Keep it next to your pillow or place it over your eyes.
Essential Oils ~
You can rub a drop or two of Lavender Essential Oils on your hands and breath it in. Then rub it on your temples and chest.
Nerve Tonic ~
My favorite herbal tincture to use for sleepless nights is the Nerve Tonic. It's only made of one plant, Man Vine. It's even safe for pregnant and nursing women. Because it's a tincture, it goes right into your blood stream, acting quickly. You can keep it by your bedside and use as needed for insomnia, stress and anxiety. Check it out here.
Some of the herbal remedies I recommend for falling asleep include:
- Chamomile Tea
- Lavender Eye Pillows
- Lavender Essential Oil
- Nervine Herbal Tincture
Tea ~
Depending upon your constitution, tea can do more harm than good if you drink it too late because then you may be over-working your bladder and kidneys while you sleep. If you drink it a ways before bed it can help you relax. Chamomile or even Kava Kava are nice options.
Eye Pillow ~
Lavender Eye Pillows are easy to make. It's just like making a normal pillow only fill it will flax seeds and lavender flowers. Keep it next to your pillow or place it over your eyes.
Essential Oils ~
You can rub a drop or two of Lavender Essential Oils on your hands and breath it in. Then rub it on your temples and chest.
Nerve Tonic ~
My favorite herbal tincture to use for sleepless nights is the Nerve Tonic. It's only made of one plant, Man Vine. It's even safe for pregnant and nursing women. Because it's a tincture, it goes right into your blood stream, acting quickly. You can keep it by your bedside and use as needed for insomnia, stress and anxiety. Check it out here.
Purchase a bottle of Nerve Tonic Today to help you sleep peacefully:
6. Reading
There's a reason children get story time before bed! Reading naturally allows our body to relax and unwind. Be mindful of what you choose to read before bed because you don't want it to trigger other stressful thoughts connected to the day. Also, if a book is too captivating, I won't fall asleep until it's done! There are tons of good books out there.
7. Don't Use Technology
As tempting as it may be, there are numerous studies on how technology affects the brain waves. Even the lights that the devices exude are terrible for our eyes. They do the opposite of relax us. It's a bad habit to fall asleep watching T.V. Some people do find it relaxing to put on calming music. Hopefully the music isn't coming from a wireless device so it's not disturbing us on the subtle level. Silence is golden and creates a healthy peace to fall asleep.
Try One or All of These Self-Care Tips
I hope you find these 7 Tips helpful for your good night's sleep. Perhaps including some of these as daily practices will improve your overall health. I'm always here to boost your Self-Care. Please, contact me for more information.
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