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insomnia

Insomnia is a sleep disorder that affects up to 5% of the adult population at any one time. The causes of insomnia are many and varied, and may include:

• Significant stress such as job pressure or change, death of a loved one ;
• Illness;
• Adverse environmental factors like noise, light, or extreme temperatures; and
• Factors that throw off a normal sleep schedule such as jet lag or switching from a day to night shift

Insomnia is not defined by the number of hours you sleep every night. The amount of sleep a person needs varies. While most people need between 7 and 8 hours of sleep a night, some people do well with less, and some need more.

Good sleeping habits

The tips below should set you on the road to a good night's sleep ...

• Try to set a routine of going to bed and arising at the same time each night and morning. Avoid naps thorough the day where possible.
• Avoid stimulants such as caffeine, nicotine, and alcohol late in the day, as well as heavy meals
• Get regular exercise - but make sure you have finished 3 hours before you go to bed.
• Make your sleeping place comfortable - dark, quiet, and not too warm or cold. Aids such as a sleeping mask or earplugs will help to remove distractions of light and sound.
• Avoid using your bed for anything other than sleep or sex.

SAFETY WARNING

Chronic, long-term insomnia is when a person has insomnia at least 3 nights a week for 1 month or longer. It can be caused by many things and often occurs along with other health problems. If sleeplessness is exhibiting these symptoms, consult your doctor immediately.

Method 1 - Hot Bath or Body Rub

Blend:

• Clary Sage (3 drops)
• Lavender (2 drops)
• Vetiver (2 drops)
• Valerian (1 drops)

Mix no more than 3 drops of the above blend oil into warm bath, right before bedtime. Altenatively you may use 2 drops in a teaspoon of vegetable oil for an all over body rub. It is important not to use too much oil, lest it serve as a stimulant.