I’ve been having a lot of difficulty sleeping lately. Mostly due to family stress and being in quarantine. Are there any herbal teas or anything I can use to alleviate my stress before bed? Or have an easier time sleeping?
Most grocery stores have a 'natural foods' aisle that has a selection of tea. Chamomile, lavender, lemon balm, passionflower, & skull cap are known to be helpful in making a person sleepy. Sometimes you can find boxes of tea that has a blend of a few of these. You can also lemon balm capsules, although to protect you and myself here I have to tell you to consult a pharmacist or medical professional prior to use. Here are a few additional tips I have here for sleep.
1. If you are going to drink tea, I recommend you don't drink a large amount before you go to bed or else you will have to get up to go to the bathroom after feeling sleepy and relaxed.
2. You can purchase lavender oil at most grocery stores in the pharmacy section for a decent price. You can put it in a diffuser at night if you have one, or place a few drops on your pillow.
3. Try going for walks or get some physical activity in the day if possible. Going alone gives you some solitude, time away from the family. Plus if you were used to moving more prior to quarantine and now you are not as on-the-move, some exercise may help.
FYI I hate exercise so I prefer to disguise exercise with fun. So hiking, biking, & walks are my preferred method. This will also help you get in touch with nature and your craft.
4. Assuming you are not working during these times, or are able to do this: maintain a sleep schedule. Establish a good routine prior to going to bed. Turn your mind off, screens off, whatever. Go to bed at the same time and set an alarm to wake up the next morning. It's easy to stay up late without structure.
5. Turn off electronics or reduce blue light. Your screens keep you awake at night.
Yoga or even just a long meditation helps the body claim itself prior to bed resulting in better sleep. Drinking some claiming tea such as lavender, chamomile, passion flower, valerian, lemon balm (Melissa) and motherwort after the practice can help to hydrate, cleanse, and heal the body. A CBD oil or other ingestible product may also aid the body with sleep. Be sure you are taking a multi vitamin for proper nutrition will help the body to keep healthy sleep cycles. Magnesium, potassium, and vitamin C are very important to get enough of for proper relaxation of the body and sleep. A warm soaking bath or shower can place the body in a restful state for better sleep. You may want to try an eye pillow with lavender or other herbs to help you close those peepers. A dream pillow can be constructed to help ward against nightmares and promote more positive dreams. All of these things mentioned in this thread can help to manifest better and more restful sleep so don't' be afraid to keep trying different things until you get a long stretch of goodsleeps.
I've been having a ton of trouble sleeping as well. Meditation usually helps, but also making sure to get enough exercise throughout the day will help you feel more ready to sleep at night.
It can. I have a friend who takes these passion fruit pills [it's one of the ingredients] to help with stress.
You should try getting into a routine, not only for the day to keep your mind occupied but especially in the evening so your brain can go "oh, it's this time, time to wind down." Yoga, meditation, herbal tea, soothing music, reading a book, no electronics before bed, these things can help set a trigger in your mind to tell yourself when it's bedtime. As for your worries throughout the day, they are valid but try setting time aside to worry. I know it's easier said than done, but try to set aside time to journal about your worries. If a fear pops up, jot it down quickly, and tell yourself you'll deal with it later. Try to make a schedule, a specific time to go to bed, time to wake up, morning routine, exercise, tv, reading, hobbies, you name it. This will occupy your mind and make you feel a sense of accomplishment.
Passiflora, or passion flower is a genus of about 550 species. Both the flowers and the fruit are know to reduce anxiety which can aid better sleep. Passion flower boosts GABA levels in the brain which is a neurotransmitter and because of this it reduces anxiety and promotes relaxation. Passion fruit is a great source of nutrients rich in antioxidants and supports a healthy immune system. These different parts of the same or similar plant may help in different ways to calm the body and both can help to reduce anxiety promoting more restful sleep.
My youngest daughter took passion flower supplements several times a day for many years to help reduce her ADHD systems and reduce her anxiety while at school and doing homework. It helped her through some very difficult years of her live until other changes to her environment and educational setting could occur.
Many Healing Blessings to you as you find ways in which to help reduce your anxieties and get a better nights sleep!
