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I’ve struggled with fatigue for more than half my life. Sometimes I can’t fall asleep, sometimes I wake up too early, sometimes I toss and turn all night. Even nights when I sleep well and get enough sleep, I wake up tired. Fatigue has become such a part of my life. I’ve found many tricks to improve my sleep and minimize that tired feeling throughout the day. The fatigue never goes away and I still have bad days, but these methods help. Even better, they are natural.
Essential Oils For Sleep
- Lavender oil tops this list. Lavender helps me relax enough to sleep and get better quality sleep. I like to diffuse it at night. You can also make a linen spray with water, witch hazel (this helps the oil mix with the water), and lavender oil. Spray lightly on your pillows and sheets right before bed for better sleep.
- Ylang ylang oil will improve the quality of your sleep. I find this one has a rather strong scent, so I will only put one drop in my diffuser. I don’t know the correct way to pronounce it though.
- Bergamot oil has a light citrus scent. Some stronger citrus oils are more stimulating, but this one is light enough to have a relaxing effect.
I know it’s obvious, but it’s worth mentioning that drinking caffeine too late in the day will interfere with sleep, so I try not to have any after 1 p.m. or so.
I also deal with chronic pain issues and it can be difficult to get comfortable enough to sleep. So I usually use at least 4 pillows and make what my husband calls a “pillow nest.”
I’ve found that what I watch right before bed will affect how I sleep. I know, I shouldn’t even watch TV before bed. It’s a bad habit. But if I watch anything with too much action or even too funny, it winds me up and I find I can’t sleep. So I try to watch something light.
I like to read to fall asleep. These days most of my books are digital, which means looking at a screen. This can also keep you from falling asleep. I set my Kindle to night mode so it isn’t keeping me awake.
Wine helps me to relax. I don’t drink a lot, so about half a glass will put me to sleep and I usually sleep very well.
One more sleep aid I love is called Power to Sleep PM. (Find it here.) It’s a natural blend of herbs that promote sleep and relaxation. The recommended dosage is 2 capsules, but that amount will usually knock me out for about 12 hours. So I take a half a dose. I take it 2-3 times per month, when I am especially struggling to sleep. I don’t like to take it too often or it’s not as effective.
What helps you sleep at night? Let me know in the comments below!