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 enough, 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 fall asleep 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.
- 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 make it difficult to fall asleep, 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 fall asleep. 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. I don’t recommend making a daily habit of this, though.
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 tired. I don’t like to take it too often or it’s not as effective.
What helps you fall asleep at night? Let me know in the comments below! Then read more about natural living: