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

I fall asleep fine, but I usually wake up at 5:30. Sometimes I can go back to sleep, but usually not. I can't think of anything about my sleep routine that causes this - I do all the recommended things. I have tried essential oils and they make no difference at all for me. In fact if anything I find the smell (though very pleasant) a slight distraction from going to sleep!

When I'm struggling to drift off I like to do a body scan. Starting from my toes I tense and relax muscle groups, slowly working my way up my body finishing with my face.

Is there a blend or specific oil for relaxation \ sleep that does not contain lavender? I'm not a fan of lavender or tee tree or eucalyptus. Thank you.

I used an app called Sleepio, which was really helpful.

Camomile tea in the afternoons has helped, absolutely no caffeine after noon.

I splashed out on a hybrid pillow, which is wonderful. You get it exactly how you want it and it stays like that.

I helped but did not solve my sleep issues (constant waking) by investing in a snooze band, it took a bit to get used to, but stopped me overthinking and my fitbit shows by sleep is deeper, and I don't feel quite as exhausted all of the time.

I make sure all the cleaning jobs are done before I go to sleep, knowing I’ll wake up to a clean house helps keep me feeling calm and rested and I fall to sleep easily.

Looking at the poll above, I remember those days at 2 or 3 hours sleep per night - you are really just existing and not living, It's aweful, my tip is to invest in time and as much energy as you can to get your DC's into a good sleep pattern, they your's will follow - It is difficult and you do feel like giving up and sleeping on their bedroom floor in an exhausted mess but if you can achieve this - then you should start getting more hours in the night.

Blackout curtains used to work well for me but they don't anymore! Can't get more than 4 hours sleep these days and don't know why. :-(

A spray is such a great way to enhance a sleep routine. The best thing about our mist is that it can be used directly on the skin as well as linens and nightwear.

On those days you have lots on your mind, try giving our DeStress Mind blend a go. Blended with Frankincense, Camomile and Petitgrain it's THE blend to calm and clear a busy mind. It can be used as a bath & shower oil, an essence in an atomiser or a cleansing shower oil, not forgetting the very practical rollerball.

Lowering my senses helps, dark curtains, silicone earplugs and some pillow spray - along with counting breaths to stop 'thinking' - no alcohol - I never sleep well after I've had a drink of wine.

I have struggled with insomnia for most of my adult life. I have recently been put on amytriptilline as I struggle with chronic pain. This has been a game changer. I fall asleep much more quickly and stay asleep.

I don't think I've slept properly since I became a mum almost 12years ago. I think I've just learned to "manage" it really.
I read when I can't sleep rather than getting frustrated. I stop to nap when I need to catch up on a weekend. My DH is understanding and just likes to see me sleep when I need to so it works ok.
On a day to day basis I manage better on little sleep than DH does so we make a good team.

I use a Neom diffuser with DoTerra oils which lasts ages and really helps me to relax if not sleep.

Don’t have kids.

A steak and a good bottle of red. Guaranteed 8hrs of kip.

After baby, I cannot sleep without white noise!

Also, I need to be physically tired in order to peacefully go to sleep without any trouble. This could be work, exercise or generally exhausted day with a toddler 😴

I think sleep start with a good mattress and pillow, we invested in an Emma mattress, and full forever pillow and it made a huge difference to our sleep - we didn't bounce about when the other rolled over. A cup of camomile tea and a few pages of my book seems to do the trick - It's all about trying to clear your mind of what you have going around in it.

Yes, I couldn't agree more on the clearing the mind aspect. Do try the De-Stress Mind in some capacity either in a diffuser or a roller ball, along with your counting or praying as it will enhance the tool, as the next time you put that blend on your brain is already one step ahead thinking ooo the last time we smelt this we were super calm.

It's all about clearing my mind - difficult I am a massive overthinker, so it an eyemask and an essential oil blend on my wrists and temple.

I have spoken with many sleep experts over the years who have explained that however hard it may be, avoid checking the clock when you wake. As that in itself creates a habit and ingrains in the brain and body a routine that, that is the time "I always wake up"

I have terrible insomnia despite taking amitriptyline and melatonin. I have a Yankee Candle sleep diffuser that I set on high for eight hours. I spray my pillow with lavender sleep spray and I also have a lavender cream that I rub on my temples.

I have a weighted blanket, listen to audio books whilst wearing an eye mask with built in earphones.

I've tried camomile tea but that just makes me go to the loo all night!

And I still don't sleep, despite all of this! I get around three hours of broken sleep a night. It's no fun at all.

The Aromatherapy Associates iconic and best selling blend Deep Relax hasn't a lavender sprig in sight! Instead we have blended Vetiver, Camomile and Sandalwood to ease you off to sleep. Vetiver being the lead ingredient here which is known to have sedating powers, with its unusual scent profile, this pure essential oil is truly the key to the success of the blend.

Love this technique and we use it a lot in our discovery treatments in spas.