Let's talk sleep! Ask, share, learn - £200 voucher to be won

[EllieSmumsnet]

Do you struggle with insomnia at night? Or perhaps you've nailed getting a good nights sleep? We'd like to hear tips and tricks for a good night's sleep. And if you have questions on anything, share them on the thread as an expert from Aromatherapy Associates will also be getting involved in the discussion from next week.

• Post your stories/items/challenges/tips in the thread below to be entered into a prize draw
• One lucky MNer will win a £200 voucher for a store of their choice.
• Don’t forget to vote in our poll below.

Here is what Aromatherapy Associates expert, Christina Salcedas, Global Director of Education & Wellbeing and trained Holistic Therapist has to say:

“Being a mum myself there are times when a little help is needed to send me off to sleep and that is where aromatherapy in my bedtime routine is really helpful.

The use of essential oils for relaxation purposes has been around for centuries and today we have research to back up this ancient trend. Essential oils like camomile and sandalwood are great relaxants, making them great options to pop in an Atomiser, or in a bath to aid with sleep after a busy day.”

Thanks and good luck with the prize draw!

MNHQ

Insight T&Cs apply

Since having children and now they usually sleep through the night, I am on alert listening and my body clock does not seem to have gone back to pre-baby, and it does not look like it will. I have tried everything, lavender, herbal teas, walks in the evening, and herbal nytol. I do feel drousy but wake every 3 hours still. I am hoping that this eases...

Since I started to listen to podcasts in bed I seem to fall asleep much quicker.

I concentrate on listening and sometimes I actually have to resume the same podcasts, on different nights, due to just drifting off. I think this is due to my mind not being in 'tumble dryer mode' with thoughts on everything that keep me awake. I enjoy a variety of podcasts, everything from comedy to real life tales, but never, never ever politics.

I sleep better if I get a bit of 'me' time in the evening, either by walking the dog for half an hour, or reading a book in bed before I try to sleep. I find this makes a difference - I need to clear my head of the days mess to get off to sleep.

Ear plugs, a silk eye mask and some neom sleep spray on my pillow does it for me. The ear plugs just dull out outside noise, so I can hear if the DC's wake. It's all about dulling your senses.

Getting the right temperature helps me sleep. I take Magnesium supplements and have a diffuser by my bed with sleep oils

I find reading before going to sleep helps me sleep better. I also don't try to force sleep, if I've had a lazy day and therefore don't feel tired, I'll just stay up later or go for a walk rather than lie in bed hoping to sleep.

I TRY 🙄 to unwind as much as I can before I go to bed, and use the slow counting breathing technique to clear my head to sleep - most of the time it works.

I have a fan on for white noise, and to stay cool.

I'm having a few issues at work recently, which I've found has seriously impacted my sleep. The stress/anxiety is keeping me up and if for any reason I wake through the night (usually to get up for baby) my thoughts instantly start whizzing again and I'm back to being up for hours. I'm reluctant to turn to meditation, especially since I have two young children that I need to be alert for, but my lack of sleep is becoming an issue. Are there any more natural remedies that would help in these circumstances?

I can fall asleep in an uncomfortable chair but as soon as I go to bed I’m awake.

Sunday nights are the worst!

Ive tried meditation, sleep apps, 4,5,6 breathing. And sometimes these work but never consistently.

Tried different hrtz music and not look at phone, love oils in burner but I need to learn how to use carrier oils better

Anxiety keeps me awake then wakes me early in the morning. Reassured by the poll though since others fet fewer hours than my regular 6/7.

Ear plugs help me. And just trying to accept even if I have a really bad night, I usually manage better than I expect the next day.

Definitely a podcast or audio book and a few spritz of lavender on my pillow....getting to sleep isnt the problem its rolling over and realising my toddler has brought a load of toys into bed and I have scooby doo lodged in my back!

I find the same bedtime routine to wind down every night helps-

Bath
Pjs
Herb tea
Lie in bed and read my book
Also- having a separate duvet to my partner has been a game changer - no more tug of war over the duvet in the night or one of us being too hot or too cold!

If there’s a lot I need to do I spend some time before bed writing a list of all the things I might need to do the next day. This I have found stops me from waking up thinking ‘oh no, I must do XYZ’. And then I will read for a good 20 to 30 minutes. Something that really takes me out of my day to day. Finally, I have also recently bought access to a program that delivers a daily two minute or 12 minute piece of music which is at the perfect frequency for settling in soothing the brain (Evolutioner) and I find i fall to sleep with that. Bottom line is I have developed a routine that works really well. I suppose the final thing would be that old saying of ‘every hour before midnight is worth two after’ in my case, really stands true

I’m really trying to practice good sleep hygiene - by that I mean switching the light off at the same time and waking up at the same time every day. Hoping to see an improvement.

I'm trying to cut down on tech in the evenings. And have a regular bedtime.

I have a silk pillowcase, which makes going to bed a treat. It also keeps cool which helps with meno comfort.

If you really can't sleep, get out of bed and do something active for a little bit and then try again

My tip is to find the right pillow for you, I swapped from a firm to 2 soft pillows and it made a massive difference - I also use a lavender pillow spray which also helps

Same time to bed every night and get up the same time every day. It makes a huge difference

Keep going! With sleep it's all about routine, just like with your little ones. Get a routine that works for you and keep at it. Maybe swap the Lavender for some Vetiver that can be found in our Deep Relax blend.

If you like diffusers to try our Deep Relax Pure Essential oil blend. The best thing about diffusers is that the whole house will benefit!

We love a breathing exercise here at Aromatherapy Associates, you can enhance your breathing exercises with Pure Essential oils on a tissue or in a diffuser which can help create that perfect bedtime routine.

I find if I eat too late at night then my digestive system struggles & I sleep badly. My sleep has been so much better since I stopped drinking.