New year tips to kick start your health

Even if you don’t have real resolutions most of us see the New Year as a new start in life, when we’re going to get fit, go to the gym, lose weight, eat and drink less, exercise more, work harder…..Try these tips for a good start to the year:

 1. Drink water for more energy Cut down on tea, coffee, and colas as they contain caffeine which is a stimulant that gives a quick fix followed by a slump, and opt for water instead – eight glasses a day is recommended to flush out the toxins – and try peppermint, fruity or dandelion herbal teas instead of your normal hot drink.

2. Get plenty of zzz After partying over Christmas and New Year when the days are short and dull it’s a tiring time, but the body needs sleep to heal itself and be fit enough to fight off all the circulating winter bugs, so try to aim for seven or eight hours a night.

3. Binge on fruit and veggies

They are the healthiest thing you can eat because they are full of vitamins, minerals and antioxidants which fight free radicals that cause cell damage, cancer and heart disease – avoid pesticides by choosing organic and try home-made soups and fresh juices.

4. Shedding those extra pounds

Don’t give up eating because you’ve overdone it but eat healthily – three meals a day and regular snacks of nuts, seeds and fruit with plenty of fruit, vegetables, rice, pasta, and pulses like lentils and cut out or reduce bread, sugary and processed foods.

5. Up your vitamin intake

Pollution, smoking, stress and alcohol all wipe out nutrients in the body, so take a good multivitamin/mineral supplement to make sure you’re not deficient in any of them. Taking Vitamin C as well helps to prevent colds and flu, reduce stress levels, ensure healthy skin and turns food into much-needed energy in the body.

6. Exercise boosts your energy

Even though you might be feeling sluggish the more exercise you do the more energetic you feel, so check out the gym or try Yoga and Pilates classes for good stretching exercise, or simply add a 20 minute walk to your daily routine to keep trim and healthy.

7. Remember to relax

Stress is the scourge of 21st Century living and too much leads to illness, so try to give yourself half an hour a day to relax – even if you’ve got kids or a hectic job – take a long aromatic bath, listen to music, read a book or learn to meditate.

8. Hide the chocolate

If you’ve eaten too much over the festive season try to keep it out of reach from Monday to Friday at least and have some on the weekends if you can’t give up altogether. Too much sugar causes blood sugar levels to fluctuate giving highs and lows so try to reduce intake of sweets to a minimum and see if you feel better.

9. Make this the year to give up smoking and start now!

There are so many ways to quit smoking from patches to pills that the doctor can give you or for something different you can try acupuncture, hypnotherapy or have a go at the charity Quit’s email support: www.quit.org.uk

10. Have a herbal boost

Herbal remedies can give you much needed support at this time of year – Echinacea enables the immune system to fight infection and stave off colds, Milk Thistle protects the liver if you’ve over-indulged this year, and Siberian Ginseng is energising and helps you to focus. (Check with a doctor if you are taking other medication or are pregnant).

To purchase A. Vogel Echinaforce Echinacea, Milk Thistle, and Eleutherococcus Siberian Ginseng, 50ml each, £9.15 go to www.superfooduk.com and put in the code HSoul1 for a 5% discount.

Are you sleeping in the right position?

Are you sleeping incorrectly?sleeping people

When it comes to sleep, many of us wish we could have more of it, and to improve the quality of the sleep we are getting. But did you know, that you could be your own worst enemy when it comes to getting the rest you need?

To help you get a better night’s sleep, Sealy UK, in conjunction with experts from the British Chiropractic Association (BCA), has outlined the top four mistakes you’re making that could be affecting the quality of your sleep, and what you can do to correct them.

Mistake 1: Sleeping with too many pillows

When it comes to pillows people usually fall into two camps – those who can’t properly sleep unless they have two fluffy pillows and those who swear by only having one very thin pillow to sleep on. But which is the best to help prevent back and neck problems from developing?

Marc Sanders, Chiropractor, British Chiropractic Association says:
“It is best to adjust the amount of pillows you use so that your neck is in a neutral position, ensuring your neck is in line with the rest of your spine when you lay your head onto your pillow. Often two, depending on the thickness of your pillows, can be too many, as it can cause your neck to excessively bend, whereas if your pillow is too thin, you may find that your neck is bent backwards. When we adopt these ‘end-range’ neck postures during sleep they can increase biomechanical stresses on our neck, leading to stiffness and pain in the morning.”

The answer? – Try using a single, supportive pillow that is thick enough to keep your neck in a neutral, comfortable position

Mistake 2: Choosing the wrong mattress

We spend a third of our lives on them, but when it comes to our mattress, many of us are guilty of not taking them seriously. Whether it’s keeping hold of an old mattress for too long (8 years is the maximum time recommended by experts before you should look at changing) or not spending enough time finding the right mattress for your needs, the wrong mattress could play havoc with your health and wellbeing.

But which is best, a soft mattress or one that’s firmer?

Marc explains: ‘The best mattress is a supportive one, and it really depends on a number of factors – a 16 stone person sleeping on a mattress may not get the same support as a 10 stone person sleeping on the same mattress for example. If you are lying on your side, your spine should be parallel to the mattress – your spine should not sag as this could mean the bed is too soft, or bow, as this could mean the bed is too hard.’

The longer you can spend lying on a mattress before you buy it, the more accurate this feeling will be – a good excuse to spend an hour or two in a bed shop!

The answer? – Make sure to try before you buy

Mistake 3: Sleeping in the ‘wrong’ position

Whether you sleep on your side or prefer to lie on your back, when it comes to sleeping positions, we all have our favourites. But which is best?

‘The best advice is to try and adopt a sleeping position which creates less physical stress on your back. This could be bad news for people who like to sleep on their front, as this position can be one of the worst for putting extra strain on your back and neck,’ Marc says.

‘If you find that you can’t sleep in any position other than on your front, reduce the strain by placing a pillow under your pelvis and lower abdomen. Whatever your sleeping position, those who have a bad back should try placing a pillow under their knees when they sleep. This can help flatten the back and relieve pain.’

The answer? – Use an extra pillow to reduce back strain and relieve pain

Mistake 4: Sleeping with your partner

Love it or loathe it, sharing your bed with another person can play havoc with the quality of your sleep, if you’re not careful.

If your partner moves around a lot at night, this can disturb your sleep and aggravate conditions such as back and neck pain, and you could even find that they don’t have the same mattress preferences to you, which could lead to disagreements and one of you compromising on their comfort. However, don’t look to banish your partner to the spare bedroom just yet. If it’s your partner’s movement that is disturbing you, try a mattress that has a zero deflection spring system, which combats both weight and movement to avoid motion disruption.

The answer? – Find a bed that works for both of you

For more information about Sealy UK, go to https://www.sealy.co.uk/

The British Chiropractic Association, https://chiropractic-uk.co.uk/

Holiday health tips

Beach sceneThere are so many health issues that crop up when you go on holiday, particularly abroad, and especially with children too.  Whether it’s travel sickness, upset tummy, insect bites and stings, or too much sun, this helpful A-Z provides plenty of self-help tips for problems that don’t really need a doctor.

ALLERGIES

Foreign lands, strange foods, plenty of heat, insect bites, pollen, chemicals, dust, and cosmetics can all cause allergic reactions.  And if you are out in open spaces where there is plenty of grass you may suffer from hay fever in which case you can try Nelson’s Pollenna.

If there is severe reaction seek medical advice.

  • Apis mel homeopathic remedy for emergency relief to allergic reactions.
  • For burning watery eyes try Euphrasia homeopathic tablets.
  • Pulsatilla is for itchy eyes and blocked nose.
  • Arsen Alb soothes itchy and runny nose and sneezing.
  • Eye drops containing herbal Euphrasia can help sore eyes.
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BURNING

‘Mad dogs and Englishmen go out in the midday sun’ so don’t. As well as getting burnt you can get sunstroke with symptoms of dizziness, dehydration, raging headache and sickness.

The Aussies say: ‘Slip on a shirt, slap on a cap, and slop on some suncream’.

To prevent burning:

  • Use a high factor sun tan lotion but try to choose one that doesn’t contain a host of chemicals because there are fears that some lotions may have a part to play in skin cancers – see Environmental.
  • Wear cotton shirts even in water where you can still burn.
  • Cover up on cloudy days because the sun still burns.
  • Limit exposure to sun to morning and late afternoon.
  • Take a supplement like VitaCell that contains Vitamin E, beta-carotene and other antioxidants to make the skin more resilient to sun.

For burnt skin:

  • Put one or two drops of either Lavender or Tea Tree essential oils into a bath of cool water to soothe skin, or make a compress with a few drops diluted in one litre of water.
  • Cold compresses can also be made using vinegar, cold tea. cucumber juice.
  • Make a concoction of stinging nettles boiled and cooled and use in the same way.
  • Belladonna 30c is ideal for both sunstroke and sunburn and helps with beetroot skin to throbbing headaches and full blown delirium, according to homeopath, Sue Leach
  • If burning is not too intense try Cantharis.

Severe sunburn is a medical emergency.

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COLD SORES

Echinacea photo courtesy of A.Vogel Bioforce

 The ultra-violet rays of the sun are the biggest trigger for cold sores, but sunbeds also activate them too. They indicate a run down immune system.

To prevent:

  • Take regular Echinacea before holidays in the sun.
  • Eat plenty of garlic in the diet all the time to boost the system.
  • Use a lip cream which contains Propolis, which is made by bees to protect their hives from infection! To treat:
  • Take homeopathic remedy Rhus Tox 6c.
  • Apply Tea tree, Lavender or Eucalyptus oil.
  • Drink lemon balm tea – you can even grow your own!
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DEHYDRATION

Sweating in the heat, travelling on planes, or stomach bugs can all cause dehydration, which can be a very dangerous condition so if someone is shivering and going hot and cold take them to the hospital or a doctor.

To prevent:

  • Don’t spend long hours in hot sun in the middle of the day
  • Avoid coffee and alcohol
  • Drink plenty of water regularly.

To treat:

  • Try drinking coconut water which replaces fluids in the body.
  • Take China 30c homeopathic remedy to cope with loss of fluid due to diarrhoea and vomiting.
  • Make up an Electrolyte Solution with 17 fl oz (500ml) of boiled water, 8 teaspoons of sugar and a half teaspoon of salt).
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EYES and EARS

Swimming pools and the sea can affect eyes and ears and cause infections.

Euphrasia courtesy of A.Vogel Bioforce

To soothe sore eyes :

  • Dilute a few drops of Euphrasia or Eyebright in water and apply to eyes on cotton pads.
  • Place cucumber slices on eyes – they’re deliciously cooling.

For ear problems:

  • Soothe earache with two drops of Lavender oil on cotton wool in the outer ear.
  • Inhale Olbas oil to prevent nose and ears blocking.
  • ‘If ears are popping on the plane,’ says Sue Leach, ‘Silicea is a good homeopathic remedy’.
  • ‘Pulsatilla 30c is better if ears hurt on the flight because of a cold.’
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 FATIGUE

Packing, travelling and arriving somewhere new all take their toll and it’s not uncommon to arrive feeling exhausted. Anyone who is working hard and burning the candle at both ends can lose half a holiday recovering!

Self-help tips:

  • Get plenty of sleep on holiday and avoid too much alcohol in the first few days.
  • Do some exercise daily – walking, swimming or yoga.
  • Spend at least one hour a day alone being calm and quiet.
  • Eat healthy foods – plenty of fresh fruit and vegetables and lots of water to drink.

Remedies:

  • Nux vomica 30c is good for anyone who is exhausted from too much work.
  • Have daily baths with a few drops of aromatherapy oils in – stimulating Basil, Rosemary or Lemon Grass, or better still ask your partner for a massage!
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 GERMS

Recycled air and other people’s germs on a plane can often result in illness on arrival at your destination. Add to that the stress of actually getting ready to go away and you could succumb to illness when you arrive.

To prevent:

  • Boost the immune system with Echinacea before and during the flight.
  • Coat the inside of nostrils with olive oil to protect from germs.
  • Drink plenty of water to flush out toxins.

To treat:

  • For bacterial, fungal or parasitical infection take 10 drops of Grapefruit Seed Extract 2 to 3 times a day – it has an antibiotic effect.
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 HOT FEET

Hot feet can swell and become puffy while athlete’s foot is more prevalent in the sun.

  • Tea tree oil diluted in water or used in a natural lotion can prevent fungal infections.
  • Thuja tincture is good for soothing and healing athlete’s foot.
  • Bathe puffy feet in water with a few drops of peppermint oil, or foot lotion.
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INSECT BITES AND STINGS

Itchy, uncomfortable and unsightly insect bites and stings can also become infectious and make you ill.

To avoid :

  • Light Citronella candles to keep insects away.
  • Use a  herbal insect spray that doesn’t contain DEET to repel bugs and soothe bites –  for gnats, mosquitoes, midges, fleas, biting flies at home and abroad.
  • Put a few drops of Tea tree, Lavender, or Citronella oils in a water spray, or on the wrists and ankles – check that you are not allergic first!

To treat:

  • Apply coconut oil mixed with a couple of drops of lavender and neem oil to keep mosquitoes away and soothe bites.
  • Ledum is the number one homeopathic remedy for bites, according to Sue Leach. Take them every 15 minutes until swelling goes down.
  • For bee and wasp stings take Apis.
  • Soothe insect bites with neat Tea tree or Lavender oil – test first to see if allergic.
  • If nothing else is available put vinegar on a wasp sting.

Jellyfish stings

Very painful and rather shocking when you’re swimming.   The area goes very red and stings as if needles are being stuck in you. So here are some tips:

  • Get out of the water as quickly as possible.
  • Dowse skin with neat vinegar if you can – this works amazingly quickly. The pain goes almost immediately and the redness slowly wears off.
  • If there’s no vinegar you can pee on it – lots of old wives’ tales about this such as male urine is better. It’s obviously to do with the acid as with vinegar, so definitely try it out if there’s a shortage of  vinegar!

 

  • For jelly fish stings remove the tentacles and immerse in hot water.
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JET LAG

Long-haul flights can cause: tiredness, depression, lack of concentration, constipation, and disturbed sleep as the body clock takes time to adjust.

  • On long haul flights Cocculus 30c helps with sleep deprivation – take one tablet every four hours, Sue Leach advises.
  • Arnica 30c helps the body deal with the shock of travelling between time zones – again every four hours.
  • Olive is a good flower remedy to cope with the change your body is going through.
  • Put Neroli (if you can afford it!) or Lavender oil on a tissue and breathe in to induce sleep.
  • On arrival bathe with few drops of Grapefruit, Rosemary, Juniper or Lemongrass oils in water to refresh you.
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KIDS’ CUTS AND GRAZES

Children get into scrapes wherever they are and holidays are a prime time for them to get cuts and grazes.

  • Arnica gel or cream is great for rubbing on bruises particularly after a hard day on the slopes.
  • Take Arnica homeopathic tablets for bad bruises – take regularly until the colouring has gone. For broken skin try Calendula cream or Hypercal which is a combination of healing Hypericum and soothing Calendula.
  • Rescue Remedy cream soothes most cuts and grazes.
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 LIGHT-HEADEDNESS

A mixture of sun and alcohol can cause headaches,light-headedness or sheer exhaustion.

  • If you are hung over or feel generally light-headed try Nux vomica 30c homeopathic remedy.
  • Have a refreshing bath with a few drops of Lavender, Rosemary or Juniper oils.
  • Sip peppermint tea – but not if taking homeopathic remedies as it reduces their effectiveness.
  • Breathe deeply and slowly into your diaphragm.
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MIGRAINES

The sun, alcohol, tension, long distance travelling, and general stress can bring on a severe headache. The best way to stop a migraine is to nip it in the bud before it becomes intolerable.

  • Rub lavender oil on the temples, or any other combination of oils such as Migrastick which contains both peppermint and lavender oils – but don’t get near eyes or they will pour!
  • Take peppermint tea bags on holiday and sip at first signs of headache.
  • A good dip underwater can often clear out the sinuses and stop a headache in its tracks.

Once it strikes:

  • Both Migrastick and 4Head can help – you rub them directly on the skin, but because they contain strong oils they can make your eyes run if too near so be careful how you apply them.
  • For a throbbing headache, redness sensitivity to light and noise try Belladonna 30c homeopathic remedy.
  • For headaches due to a mixture of sun and alcohol, take the homeopathic remedy, Glonoin 30c.
  • When headache is accompanied by feeling sick Nux vom 30c sometimes does the trick.

Sometimes it’s too late to stop a migraine and it may not go away until after you’ve been sick, so don’t hold back!

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 NERVES

Last minute panics and worries about your destination can cause nervous diarrhoea.

  • Take Argent Nit, or Gelsemium homeopathic remedies if you are paralysed with fear.
  • For nervous air passengers put a few drops of Bach Flower’s Rescue Remedy on the tongue .
  • Take Arnica tablets if feeling shocked and traumatised – if this happens every time, start taking before leaving home.
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OVER-INDULGENCE

You don’t have to go away to suffer from indigestion and a bloated stomach – picking at barbeques can make stomachs uncomfortable.

  • Nux vom is a good homeopathic remedy if your stomach feels uncomfortable.
  • Peppermint tablets or tea are excellent for good digestion, relaxing the muscles in the gut and soothing pain and wind, but don’t take with homeopathic remedies as it reduces their effectiveness.   Even sniffing peppermint oil can take away feelings of nausea.
  • Slippery elm is a good indigestion remedy – herbal and totally natural.
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PRICKLY HEAT

For some people the heat and sun brings out an irritating rash which ‘prickles’ the skin.

  • Put a few drops of Lavender oil in a luke warm bath to soothe the rash – disturb the water with your hand to disperse the oil.
  • Take Cantharis homeopathic remedy for intense irritation, made worse by the sun.
  • Aloe Vera gel can be very soothing – preferably straight from the plant.
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QUEASINESS

There could be several reasons for feeling sick or queasy when you’re away – it may be due to food, the heat, the change of climate, jet lag, not enough sleep, jet lag, or even yearning for home!

  • For constipation and nausea take Nux vom 30c.
  • With headache and strong thirst try Bryonia 6c.
  • For travellers constipation use Nat mur 30c.
  • Peppermint oil on a tissue or in tablets can quell queasiness (never take homeopathic remedies with peppermint).
  • For home sickness Bach Flower RemedyHoneysuckle – a few drops in water or on the tongue three times a day.
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RASHES

There can be all types of rashes that crop up when you’re on holiday. Check what you are doing that is different from normal – for example, is it your suncream? If you suspect that it is, change the brand. We suggest natural suncreams which don’t include harsh chemicals, such as those containing aloe vera.  Or it could simply be the sun – see Prickly Heat above, or it might be the sea!  Try to make sensible changes before going to a doctor, who might give you strong corticosteroid creams.   A homeopathic remedy, such as Graphites, can ease

 

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STRESS

Packing and organisation before you leave home can leave you feeling stressed on the journey there. Add to that travelling and arriving somewhere new it’s not difficult to feel completely frazzled.

  • If young kids are whining and being annoying give them Chamomilla 30c – it’s a safe homeopathic remedy and they’ll probably like the sugary taste.
  • On arrival relax in a bath with a few drops of Geranium or Lavender oil.
  • If feeling weepy and fed up use Ylang Ylang or Clary Sage oils in the bath or in a tissue tucked in your collar.
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 TRAVEL SICKNESS

Motion sickness can happen in a car, boat, or plane but is much worse on an empty stomach. It’s important for all the family to have a light meal before setting off on a journey.

  • Cocculus 30c is described by Sue Leach as the ‘perfect remedy for sickness brought on by reading in the back of a car or feeling green on a boat’.
  • Nux Vomica can calm the stomach after vomiting.
  • Sniff Ginger oil, sip ginger tea (if possible), or buy ginger tablets.
  • Other teas which may help – Chamomile and Peppermint (peppermint should not be taken with homeopathic remedies).
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UPSET STOMACH

Over half of Britons who travel abroad come back with some kind of stomach upset – from mild diarrhoea to serious bugs.

There are several ways to prevent stomach bugs:

  • Build up resistance before going away with Probiotics which populate the gut with ‘friendly’ bacteria.
  • Do not eat lukewarm food – it should be hot or chilled!
  • Don’t have a meal in restaurants where there are lots of flies around the food.
  • Wash hands before eating.

To treat discomfort and vomiting:

  • Take homeopathic remedy, Arsenicum Alb 30c for upset tums, particularly if exhausted from vomiting, restless and anxious.
  • Carbo veg 30c is good if you are ‘bent double with stomach cramps and laid out with pain,’ Sue Leach says.

Severe food poisoning requires medical attention.

Slippery Elm is good for indigestion when taken after a meal.

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Essential 18 Kit Helios Homeopathic Pharmacy 18 homeopathic remedies £26.95
Optibac Probiotics Travla DTEC 20 capsules £10.20
Optibac Probiotics for Babies & Children DTEC 10 sachets £6.65
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VACCINATIONS

For cholera, typhoid, yellow fever, polio and malaria seek advice from a homeopath about vaccinations. You need to take expert advice about areas where these diseases are rife and can be deadly. There are some remedies that can be taken in areas where there is less of a risk, but you need to check that your travel insurance will cover medical costs if you don’t have the recommended vaccinations.

  • Even if having vaccinations, take Echinacea, garlic and Vitamin C to build up the immune system before and during the trip.
  • There are some homeopathic remedies to prevent Hepatitis, Tetanus and Malaria, but make sure you speak to a homeopath direct or to a company like Helios.

For more information contact:

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Echinaforce Echinacea tincture A. Vogel Bioforce 50ml £9.15
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 WATER

Meat and seafood may be common culprits where food poisoning is concerned, but in many countries it’s the water that hasn’t been properly treated which makes you ill.

  • In hot countries drink mineral water in bottles unless you are advised that tap water is definitely safe.
  • In undeveloped countries only drink boiled water.
  • If travelling in the East steer away from salads and peel fruit to avoid the water which has been used to clean them.
  • Never accept ice in suspect countries!

XHAUSTION

Long journeys, hot climates, and a change of setting can be tiring at first.

  • Siberian Ginseng can perk you up – it might be good to take before you go on holiday but don’t take when pregnant.
  • Arnica 30c may be well known for bruising but it’s also a good remedy for physical exhaustion.
  • Revitalise with a few drops of Geranium or Rosemary oil in the bath.
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 YEAST

Too much yeast in the body can cause Candida which results in bloated stomachs or thrush. Anyone who is prone to thrush and fungal infections may find they get worse in hot countries with exotic foods washed down with plenty of local wine.

  • Take Probiotics before going away and during the holiday to populate the gut with healthy bacteria and strengthen resistance.
  • Calendula and tea tree creams can be used to soothe itching of thrush or any fungal infections.
  • Live natural yoghurt can be eaten regularly, and applied to a tampon to cool down an irritated vagina.
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Passiflora courtesy of A.Vogel Bioforce

ZZZ

Nerves and excitement combined with a strange bed and jet lag can seriously upset sleep patterns.

  • Try to get back to normal by going to bed at the right time for the country you’re in.
  • Passiflora or Valerian are herbal remedies which can promote a relaxed night.
  • Put a few drops of Lavender or Neroli oil in a hot bath before bedtime.
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Valeriana Officinalis Valerian tincture A. Vogel Bioforce 50ml £9.15
Coffea 6c Weleda 125 £9.15
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HAVE A GREAT HOLIDAY

Sleep tight

sleep problems

Almost of half of women in the UK don’t get a good night’s sleep.*  Sleep is a very precious thing and we only think about its quality when we aren’t getting enough.

A key reason for not sleeping well is worrying. It keeps the brain whizzing round and round at night, while all we want to do is sleep.  This month’s competition prize is for a set of Rescue Night products, that are invaluable when it comes to calming down and getting a good night. Go to: Rescue Night Competition.

HEALTHY SOUL TIP: Wear earplugs if the person next to you snores!!

Researchers found that the cells in the brain allow us to sleep  are eroded as we get older. A  study of 45 elderly people from the age of 65 until they died at around 89, found that people with fewer neurons in the ‘sleep switch’ area of the brain complained of sleepless nights.

Why we need a good night

Few people realise the importance of a good night’s sleep – during the night while we are dreaming our bodies are healing themselves. We need sleep like we need healthy food, water, exercise and clean air. In a world full of technology, caffeinated drinks and plenty to worry about, many people spend their nights tossing and turning.

N2K_Stress_2011_6mmToo  little sleep makes you feel as if you can’t cope, and can lead to anxiety, depression and serious illness.  Read Stress – The Essential Guide by Frances Ive. 

Reasons for insomnia:

• Stress and anxiety
• Menopause
• Physical discomfort
• Relationship problems
• Money worries

Sleeping tips

  • • Wind down before bed time, play relaxing music or read.
    • Have a bath with a few drops of either lavender, neroli or geranium oil in them just before going to be.
    • Avoid stimulating films just before heading upstairs.
    • Take a natural sleep aid like Rescue Night or Good Night, which don’t leave you feeling drowsy like sleeping tablets do.
  • Cut out caffeine in coffee, tea and colas –  drink decaffeinated , coffee substitutes or herbal teas.
    • Don’t drink too much alcohol – it dehydrates you and disturbs your sleep.

*Survey of over 4,100 UK adults, supported by the Sleep Apnoea Trust Association (SATA) and conducted by YouGov for ResMed Ltd.

 

 

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Good Night (Hops, Passiflora, Vervain, Valerian) Bio-Health 50 tablets £5.60
Lavender oil (high altitude) Absolute Aromas 10ml £7.61
Neroli oil (5% dilution) Absolute Aromas 10ml £8.98
Geranium oil Absolute Aromas 10ml £9.22
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Electro-magnetic radiation

Technical experts may say it isn’t proven, but natural therapists and doctors believe that too much technology around you at night can disrupt your sleep. Can it really be conducive to relaxation to have mobile phones, computers, wireless networks and the like all around our homes?  Some people can literally feel the pulsing of electronic circuits, so try the following if you’re having trouble with sleeping:

• Keep mobile phones off or out of the bedroom.
• Don’t have an electronic clock right by the bed, and preferably not in the room – try a traditional clock.
• Don’t have TV in the bedroom, and certainly not on standby.
• Switch off computers and wireless networks at night.
• Turn off electric toothbrushes, and anything in the bedroom with a little red light.

Other causes

There might be other reasons for not sleeping – such as menopausal symptoms or someone making a lot of noise snoring!

• If night sweats are a problem during the menopause they will prevent sleep
• Menopause itself often contributes to insomnia – in both cases look at Coping with menopausal symptoms to find solutions
• If sleeping is a problem in winter read the article on SAD