by Melissa Gale
Wouldn’t we all agree that quality sleep is essential for a healthy lifestyle? Going through periods of sleeplessness can feel lonely & depressing. I remember those early years as a young mother the sleep deprivation felt like absolute torture, dizzy spells, fatigue, headaches, forgetfulness, clumsiness, walking around in a fog, just horrible.
As life has progressed, like you no doubt, I have faced bouts of sleeplessness bordering on the lines of insomnia. To be real here, if sleeplessness is edging towards insomnia, pre existing mental health conditions can flare up or escalate, causing more stress and anxiety. This is when it is most likely time to start a deeper healing journey, seeking professional help or leaning into the tools you know work for you, to get you back on track.
As an aromatherapist and the creator of various nervous system formulas focussed on relaxing & healing, I have outlined the benefits of some of them, along with my simple stratagies or suggestions to set you up for a deep and soothing sleep.
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A SOAK IN A SALT BATH: Running the bath to half full and at a lukewarm temperature is the perfect way to reach your desired temperature, topping it up with hot or cold once you're in. Using one of our luxury salt soaks is a beautiful way to add in the benefits of magnesium (view here for more information). Our salt soaks have 3 types of mineral rich salt to take magnesium absorption to the next level. Magnesium is known to alleviate stress, lower blood pressure, relieve tired, strained or overworked muscles & spasms. It is so healing & therapeutic on the nervous system. Spiritually water and salt are a great way to relieve anxiety and let go of stored emotions from yourself or others. Perfect after a big event or too much socialising or just being around too many people (the empaths and introverts will know this feeling well). A couple of things to avoid when bathing are: Not too hot / no longer than half an hour / not on a full stomach (it impairs digestion). Our I Am Tranquil & Calm or I Am Harmonious Salt Soaks are the go to blends for calming the nervous system and preparing for sleep.
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PASSIVE YOGA POSE “LEGS UP THE WALL”This pose is known to alleviate cramping, lower back pain, encouraging lymph flow & circulation, to calm & soothe the nervous system. Finding a quiet and comfortable space with light neck support, perhaps on your bed or on the floor with your legs on the bed. Pop on an eye pillow, some relaxing music of a meditation soundtrack. Lean your legs gently against the wall or bed head with a softening at the knees. We suggest applying our I Am Zingy transdermal magnesium spray. Rubbing this into your legs, feet, back of neck or over your tummy (for the nervous system) the added benefits of roman chamomile & lavender are also known to help you relax and prepare for sleepas the body rapidly absorbs magnesium this way.
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ALTERNATE NASAL BREATHING Its yogic sanskrit name is Nadi Shodhan Pranayama, This is one of my personal favorite breathing techniques for sleep (although there are many others such as the 4,7,8). This technique is known to lower blood pressure, calm the mind, maintain body temperature, purifies + balances our stubble energy centers, harmonise the logical + emotional sides of our brain. Sitting with your legs crossed, Place your left hand on your knee and your right thumb against your nose. Exhale fully and then close the right nostril. (find the most comfortable finger) Inhale through your left nostril. Open your right nostril and exhale through it while closing the left. Continue this rotation for around 5 minutes, finishing by exhaling through your left nostril. Choosing an essential oil to rub into your fingers or hands to be inhaled is an added option to ease & encourage the limbic system . We love Mandarin, Lemon (this oil will adapt to your bodies needs), Lavender, Ylang Ylang, Frankincense, I Am Tranquil & Calm, I Am Wonder Filled, I Am Harmonious.
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Melissa Gale
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