Posted on 30 August 2014




For some of us falling asleep can be a difficult task to do and no amount of counting sheep or imagining yourself floating on clouds can conquer and defeat the need to want to quickly drift off. Sometimes I can be out for the count within a matter of minutes other times I lay awake wondering why I’m just not overcome with tiredness for at the end of most days I’m flat out exhausted.

But, first, did you know that our quality of sleep is affected by:

What we eat and drink, caffeine and heavy meals before bed will keep us up.

Exercising right before bed will keep you awake up, but exercising during the day will help you sleep better.

What we have next to our bed, bright alarm clock or night lights may disrupt your sleep.

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health and quality of life. Here are useful sleep provoking aids that will help you find a peaceful night's sleep.



Your sense of smell can induce a relaxing and calming frame of mind. Here is a list of our top essential oils that help.

Lavender : Valerian : Vetiver : Roman Chamomile : Sandalwood : Marjoram

Essential Oils can be bought from Gum Tree Lane.

You can add a few drops of of essential oils to your bath with Epsom salts.



To make the ultimate dream catcher night time mist spray add the following essential oils to 100ml of spring water:

Tangerine Essential Oil (Citrus nobilis) 
Contains esters and aldehydes that are sedating and calming, helping with anxiety and nervousness.

Ylang Ylang Essential Oil (Cananga odorata) 
Increases relaxation; balances male and female energies. It also restores confidence and equilibrium.

Black Pepper Essential Oil (Piper nigrum) 
A natural anti-inflammatory that is good for severe tissue pain. It stimulates the endocrine system and increases energy.

Juniper Essential Oil (Juniperus osteosperma) 
Has antiseptic, cleanser, detoxifier, diuretic and antispasmodic properties. It is a detoxifier and a cleanser.

Bergamot Essential Oil (Citrus bergamia) 
Has analgesic, anti-infectious, anti-inflammatory and antibacterial properties. It is refreshing and uplifting and helps with anxiety and depression.

Sandalwood Essential Oil (Santalum album) 
Has anti-depressant, astringent, aphrodisiac and sedative properties. It is calming and emotionally balancing and is used for depression and stress.

Anise Essential Oil (Pimpinella anisum) 
Has antiseptic, antispasmodic and diuretic properties. It is difficult to use in blending. Calms and strengthens the digestive system.




Herbal teas are a delicious and easy way to increase your fluid intake and sneak in some extra nutrients. Herbal teas are a more natural method of helping you ‘drift off’ rather than taking synthetically man -made substances and there are a number of herbal tea blends that can help to combat sleep deprivation.

Lemon Balm
Lemon balm is a sedative, calming herb, traditionally used to treat sleep problems, nervousness and anxiety. A 2004 study conducted at the University of North Umbria in the UK found that adults who consumed capsules of lemon balm reported feeling calmer and less alert.

Rose + Lavender
Rose and lavender offer a clean, sweet, floral flavor and – like many flowers – offer sedative properties with rose traditionally held to support sleep and induce sweet dreams.

Peppermint, Fennel + Liquorice
Peppermint, fennel and licorice provide a soothing, pleasant flavor to the tea. Both are generally used to support digestion, and ease upset stomachs.

Known for its sedative, calming properties, herbalists often include chamomile in sleep aids and calming teas, so you might consider adding it to your blend, too. I generally avoid it due to a cross-sensitivity with ragweed. Valerian and kava kava are both popular sleep aid too.




Research has found pineapples, bananas, and oranges were able to increase melatonin presence significantly. Pineapples increased the presence of aMT6s over 266% while bananas increased levels by 180%. Oranges were able to increase melatonin by approximately 47%.

Some Melatonin-Boosting Foods:
Pineapples  ::  Bananas  ::  Oranges  ::  Oats  ::  Sweet corn  ::  Rice  ::  Tomatoes  ::  Barley



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