Using an oil burner to disperse essential oils is a wonderfully fragrant way to calm an overactive mind and lull your tired body to sleep.

Some essential oils have a gentle sedative effect and have been used as sleep remedies for centuries.

Essential oils need to be stored in a cool place in airtight containers. Dark glass bottles are best for long term storage.

Oil burners:

Oil burners come in many styles, but they all heat essential oil in water so that it vaporizes as a steam and can be inhaled.
Most contain a candle or nightlight and they are a fire risk, so they should never be left unattended or around an unsupervised child, and should not be left burning overnight, when you are asleep and unaware of your surroundings.

Bath oils:

A few drops of essential oil mixed with skin softening almond oil can be added to the bath water, to help create a relaxing aromatic bath.

Light bulb diffusers:

For a quick aroma treatment, a couple of drops of oil can be dripped onto the top of a table lamp light bulb, so that when the light is turned on, the heat from the bulb evaporates the oil and scents the room.
You can also purchase a special plastic “ring” (it sits like a liquid moat around the light bulb) that is placed around the top edge of the bulb - that holds water and oil to evaporate while the light is turned on.

Steam inhalation:

Add 1-2 drops of oil to 2 pints – 1 litre of hot water in a bowl. Place your head over the bowl, at least 18 inches away, as the steam is HOT and can burn your face, or create broken capillaries, so be sure you are comfortable distance from the steam.

Drape a towel or tea cloth over your head and the bowl, to trap the steam around your head so that you can fully inhale the aromatic oils and steam.

This will also give you an amazing facial. When you complete your steam 5 -10 minutes, splash cold water onto your face to close your skin pores and gently dab your face dry.

Apply moisturizer while your face is still “moist” to allow it to fully be absorbed by your skin and trap the moisture below the skin to help plump out any wrinkles.

Easing herbal sleep aid foot bath:

Tired sore feet can be a cause of wakefulness at night, especially if you have been standing or walking all day. A foot bath made with herbs is a soothing antidote that will help ease you to sleep. Peppermint oil is particularly effective herb in foot baths. It has a cooling effect and helps to soothe aching muscles; rosemary oil is also useful for reducing pain. Immerse the feet and soak them for about 15 – 20 minutes, then dry them thoroughly with a warm towel.

Even though you might know the tips for a good night’s sleep like sticking to a regular sleep schedule, regular exercise, avoiding caffeine and daytime naps, controlling stress, and relaxation before bedtime, sleep can still elude you. Sleeping aids can help you in such circumstances. They are available in many forms that cure and treat various types of sleeping disorders.

Sleeping Disorders

Sleeping disorders may appear in many forms, like failing to sleep the whole night, feeling sleepy and tired during the day though you had enough sleep, having crawling sensations in your legs, and snoring. Some of the most commonly occurring sleeping disorders are:

* Insomnia – failing to sleep
* Sleep apnea - breathing interruptions during sleep
* Restless legs syndrome - a tingling or prickly sensation in the legs
* Narcolepsy - sleep attacks during the day
* Parasomnias- nightmares, night terrors, sleep walking, sleep talking, head banging, wetting the bed and grinding your teeth

Insomnia

Insomnia is a common type of sleeping disorder where you have trouble falling or staying asleep, or you wake up feeling dull and tired. People with insomnia would have some or all of the following symptoms:

* Trouble falling asleep
* Waking up repeatedly during the night, and not able to go back to sleep again
* Waking up too early in the morning
* Feeling tired upon waking
* Sleepiness and sleep attacks during the day
* Irritability
* Problems with concentration or memory

Insomnia Causes

There are many reasons for insomnia. Insomnia is sometimes caused by a medical problem (primary insomnia). It can also be caused by depression and certain medications. Insomnia can either be a short term problem lasting less than a month (acute) or a problem that lasts longer than a month (chronic).

The main causes of acute insomnia include:

* Stress
* Illness
* Emotional or physical discomfort
* Environmental aspects like noise, light, or extreme temperatures that affect sleep
* Specific medications used for the treatment of colds, allergies, depression, high blood pressure and asthma
* Working a night shift.

The causes of chronic insomnia include:

* Depression and/or anxiety
* Chronic stress
* Pain or discomfort at night

Insomnia Treatment

There are many treatments for sleep disorders. Sometimes just having regular sleep habits, lifestyle change, exercise etc. can help in overcoming insomnia and other sleeping disorders. However, it is always best to ask a doctor for a proper diagnosis to identify the cause of insomnia to ensure you are prescribed the correct treatment.

There are medical as well as self-help non-medical treatments for insomnia.

Medical Treatment of Insomnia

Using medication is the most popular way of treating insomnia. Reports say that almost 25% of Americans take sleep remedies for the treatment of insomnia. You are advised to take insomnia medications only when:

* The cause of insomnia has been identified
* Sleep troubles cause problems in carrying out daily activities
* Behavioral approaches are ineffective
* Insomnia is acute (temporary or short-term.)
* Insomnia occurs along with a known medical or physical condition

Insomnia Medication Treatment Guidelines

When you start taking medication for the treatment of insomnia, be sure the medication:

* Starts with the lowest possible effective dose
* Is for a short term, if used nightly
* Is alternating or sporadic, if used long-term
* Is accompanied with good sleep practices and/or behavioral approaches

Hypnotics, Antidepressants and Anxiolytics

The choice of a prescription medication for the treatment of insomnia greatly depends on the patient’s diagnosis, history of drug or alcohol abuse, age, medical conditions etc. Generally, there are three types of prescription medications for the treatment of insomnia: Hypnotics, Antidepressants and Anxiolytics.

Self-Help & Non-Medicinal Insomnia Treatments

Self-help and non-medicinal treatments of insomnia may include:

* Improved sleep habits and environment (sleep hygiene)
* Stress management and relaxation techniques
* Acupuncture and massage
* Cognitive behavior therapy and
* Herbal sleep remedies, nutritional supplements, and homeopathic remedies

Some people prefer non-medicinal and self–help strategies to treat insomnia as they tend to be less addictive, and drug-free alternatives have fewer side effects. Self-help and non-medicinal treatments of insomnia may also be less expensive than prescription drugs.

The other day my wife and I were cruising through Costco and she came upon a box of those Breathe Right strips.  She jokingly  said I should try them because I’m a snorer.   Well to please the wife I bought the product and took it home.  So, later that night while getting ready for bed I took out the bandaid looking thing and after several attempts I finally got it secured across my nose.  I have to say that I noticed that I could breath better right away.  So feeling good about what might happen I was off to bed.  The next morning when I woke up the first thing I asked my wife was “Did I stop snoring!”.  She just smiled at me and sadly stated that there wasn’t a change.  Bummer.  The funny part was that even though I didn’t stop snoring when I woke up I felt really rested.  I hadn’t felt that good in years.  It made me wonder if I wasn’t getting enough oxygen while I slept at night.  Maybe I have a mild case of sleep apnea.  Either way I’m going to make this wonderful sleep aid product a new part of my life.

After a lot of research and trial and error I have found that the following are by far the most effective herbal sleep aid products to cure your lack of sleep.Hops Flower Powder – Used traditionally as a sedative, for relaxation and reduction of anxiety.

Valerian Root Powder – Helps relax the central nervous system, promote feelings of calm, decrease levels of anxiety and stress, and enhances sleep.

Passion Flower – Known for its calming and sleep inducing properties it can also help relieve pain and muscle spasms.

Chamomile – A mild sedative that can help with anxiety and digestion.

5-Hydroxytryptophan – Increases R.E.M. sleep significantly while simultaneously increasing deep sleep stages 3 and 4 without increasing total sleep time. By shifting the balance of the sleep cycle, 5-Hydroxytryptophan makes sleep more restful and rejuvenating instead of waking feeling tired and worn out.

Lemon Balm - Lemon Balm has a highly relaxing property and is great for inducing sleep.

Also, when these ingredients are used in conjunction with each other they have an even greater effect. When taking an herbal sleep aid it is good to note that these remedies are made to know you out like other over the counter and prescription drugs but more to relax you and allow you to enter a state of sleep naturally and keep you there longer so that you wake up feeling refreshed. Give them a try and I guarentee they will cure your lack of sleep.

Deep breathing is a great way to relax the body.  It has been used in martial arts and yoga for a long and if done correctly can help you get a good night’s sleep. Try the following techniques.

• Lie on your back.
• Slowly relax your body. You can use the progressive relaxation technique we described above.
• Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8–10 seconds.
• Hold your breath for a second or two.
• Then quietly and easily relax and let the air out.
• Wait a few seconds and repeat this cycle.
• If you find yourself getting dizzy, then you are overdoing it. Slow down.
• You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
• You can continue this breathing technique for as long as you like until you fall asleep.

If stress is the reason that you aren’t sleeping try this technique I found at the University of Maryland Medical Center and see if it relaxes you enough to fall asleep.

• Lie on your back, close your eyes
• Feel your feet. Sense their weight. Consciously relax them and sink into the bed. Start with your toes and progress to your ankles
• Feel your knees. Sense their weight. Consciously relax them and feel them sink into the bed
• Feel you upper legs and thighs. Feel their weight. Consciously relax them and feel them sink into the bed
• Feel your abdomen and chest. Sense your breathing. Consciously will them to relax. Deepen your breathing slightly and feel your abdomen and chest sink into the bed
• Feel your buttocks. Sense their weight. Consciously relax them and feel them sink into the bed
• Feel your hands. Sense their weight. Consciously relax them and feel them sink into the bed
• Feel your upper arms. Sense their weight. Consciously relax them and feel them sink into the bed
• Feel your shoulders. Sense their weight. Consciously relax them and feel them sink into the bed
• Feel your neck. Sense its weight. Consciously relax it and feel it sink into the bed
• Feel your head and skull. Sense its weight. Consciously relax it and feel it sink into the bed
• Feel your mouth and jaw. Consciously relax them. Pay particular attention to your jaw muscles and unclench them if you need to. Feel your mouth and jaw relax and sink into the bed
• Feel your eyes. Sense if there is tension in your eyes. Sense if you are forcibly closing your eyelids. Consciously relax your eyelids and feel the tension slide off the eyes
• Feel your face and cheeks. Consciously relax them and feel the tension slide off into the bed
• Mentally scan your body. If you find any place that is still tense, then consciously relax that place and let it sink into the bed

One of the best ways to figure out why you aren’t sleeping is to start writing in a sleep diary. Often times lack of sleep can be associated to any number of environmental factors. If you document everything that happened to you on the days you get good sleep and bad sleep you may start to notice a pattern for the bad days and be able to make adjustments to alleviate your problems. Listed below are the types of things you should be recording.

• The time you went to bed and woke up
• Total hours you slept
• The quality level of your sleep
• How many times did you wake up during the night and if you woke up what did you do during those times
• How much caffeine and alcohol did you consume throughout the day
• What types of food and drink did you consume and at what times during the day
• How was your mood during the day and what was your stress level like
• What kinds of drugs or medications did you take and at what time

I’ve had a few emails come in the last couple of days asking me if I’ve ever tried the sleep number bed system and if so what I thought about it. Yes, I am in fact one of the many people who bought into the T.V. ads. Now I’m not saying these beds aren’t nice but to be honest with you I could have probably found another bed at a fraction of the cost that provided me with the same level of comfort that the sleep numbers bed does. But if you have the money and don’t want to spend the extra time finding the right bed then I would definitely recommend it.

If you haven’t done so already please sign up here for my free sleep tips and information newsletter. The next issue should be out soon and you don’t want to miss out on all the great information. Also, if any of you would like to be a guest writer and you have some great information to share please email me at newsletter@getsleepinfo.org and maybe you might see yourself in future editions of my newletter.

One of my favorite herbal medicines to help me get to sleep has to be Lemon Balm Extract. Lemon Balm has been shown in studies to help reduce anxiety and stress without any adverse side effects. Also when used with other medicinal herbs like Valerian, Hops and Chamomile it has been shown to help the user get a good night’s sleep while enhancing their mood and calmness the following morning. Lemon Balm in addition to being a good sedative also alleviates stomach gas and cramps and has a general antispasmodic effect on the stomach and intestines. It also relaxes the blood vessels, which helps to reduce blood pressure. One caution that I should mention is that if you have a thyroid problem and are taking pills for it you should not take Lemon Balm as it is possible that it could effect the absortion of your thyroid medications.