The soul human’s immune system is to recognize one’s own cell against the invader or not inside the body. They have the responsibility to fight against these invaders in order to eliminate in the body so that the body may be free from certain pathogens that may cause diseases. Any foreign substances which may enter into the system should undergo first an inspection process with the aid of the help of immune system. In fact, if the immune system does not recognize the foreign substances as good for the body, then it will causes an immune reaction which will be manifest by some manifestations that the body will experience.

The explanation with the condition called dairy allergy. This kind of condition is the most common food allergies that may further cause severe health problems. Although dairy products according to some individuals are good and has the best nutrients that the body needs for supplementation, but, they didn’t know that it can also bring or create health problems for some. Just like lactose intolerance and milk allergy. This are the only few health problems that dairy products bring. Having exposed in a certain food which the body has not yet experience to intake will surely react to it and will create health problems, especially allergy which is the main concern of the topic here.

Take note, having diary allergy is a very serious problems for it can put your life into danger if not treated immediately. You will know later the symptoms which can affect your health upon eating any of these dairy products if you have an allergy to this.

WHAT IS MILK OR DAIRY ALLERGY?

The condition known as allergic reaction or having an allergy is the immune response in the body that will lead to tissue damage and inflammatory reaction. Furthermore, having dairy allergy can be a hindrance with the absorption of nutrients in the body which will later on develop to an abnormality of nutritional intake which is another problem.

The response of this allergic reaction will result to a tremendous problem which can be seen afterwards in the body through its symptoms. If not taken seriously, then it will lead to sudden death which is very tragic. That is why, careful observation is required if upon eating this kinds of foods so that, you can immediately stop or controlled the situation if an allergic attack will happen if you acted on it immediately.

WHAT CAUSES DAIRY ALLERGY AND HOW IT CAN BE DETERMINE?

Health experts believed that the cause of dairy allergy or any allergic response is probably a genetic condition, however, studies have showed that certain immune system have response to the substances that they consider harmful to the body. In which, the reaction of the immune system resulted to an allergic reaction that can be a threat to one’s own health.

Take for example, dairy products like cow’s milk, butter, casein, cottage cheese, ice cream, and other milk products are just newly introduce to each one’s diet, so maybe the immune system which is not familiar with the substances that enters the body react to it not knowing that it can already be a problem to one’s health.

On the other and, in order to determine that you have an allergic response to some certain dairy products, medical practitioner sometimes recommends a blood testing for antibodies to the dairy products. This test is known to be an Elisa Food Allergy Panel. Other test also is by skin testing for all the suspected foods that triggers an allergic reaction.

WHAT ARE THE SYMPTOMS OF DAIRY ALLERGY?

Once the immune system reacted to certain stimuli, then it will be very visible to the body with regards to the body’s response. The dairy allergy can create variety of symptoms which will manifest in the body. These are:

• Eczema or itchy rashes on different parts of the body
• Inflamed nose or rhinitis
• Asthma
• Ear problems
• Sinusitis
• Constipation
• Diarrhea
• Irritable bowel syndrome
• Heartburn or gastric acid reflux
• Headache
• Indigestion
• Or worst will lead to anaphylactic shock which is a serious medical condition.

HOW CAN IT BE TREATED OR PREVENTED?

This kind of condition should be treated immediately in order to prevent some serious medical condition to arise like anaphylactic shock. That is why the goal of treatment for dairy allergy is through avoidance of the antigen or the dairy food products that causes an allergic response and eliminate it I the diet. Aside from that symptomatic therapy is sometimes recommended. And lastly, epinephrine is administered in order to prevent aggravating the problem.

Having a delicate skin can be a challenging effort especially if it requires diligent skin care. In fact, most people around the globe have sensitive skin and are prone to break down then later on result to some serious skin problems. Take a look at your skin, as you know it is the largest body organ that protects the body from the outside harmful components.

That is why, it is very important to take good care of your body by keeping it well hydrated making it radiantly glowing and healthy skin. Aside from that, by taking good care of your sensitive skin, the key element to achieve this are practicing a well balance, healthy diet, exercise regularly as well as choosing the best and right moisturizer. Indeed, a right moisturizer which is best for one’s sensitive skin care can help in preventing skin break down, dryness and crackly skin.

As you can see in the television nowadays, there are more advertisements that promote products which is suitable for sensitive skin. Which is why, you should be very vigilant and wise in choosing the perfect moisturizer which is good for your sensitive skin. Furthermore, later this part, you will know the tips and recommended natural steps that are fit to use for your sensitive skin.

BEST MOISTURIZER FOR YOUR SKIN:

For you to come up with the right decision in using the moisturizer for sensitive skin, you should know very carefully the brands that you want to use. In fact, here are the tips that will surely help you in your sensitive skin care.

1. In choosing moisturizer agents, you should avoid moisturizer skin products that are rich in chemicals. As you notice, most of the products have high chemical content that are very harmful in your skin which will also lead to more skin problems. These harmful chemicals are strong fragrances, alcohols and sulphates parabens which are commonly found in the commercialized moisturizer products. Aside from that, you should also avoid products that contains mineral oils, though this component is not one of the chemical content that are usually found in most of the brands, it can also cause skin irritation and pre mature skin aging. And still not recommended for the use especially for sensitive skin.
2. Before buying the product brand of moisturizer you should read carefully the ingredients that are indicated in the brand. Be sure that these ingredients are a natural emollient which is really good for individuals who has sensitive skin. Furthermore, look for brand of moisturizer that contains natural oils of Macadamia, Grape seed, Maracuja and Jojoba which contains light moisturizer oils that will not cause clogging of pores. In fact, these natural contents can easily be absorbed into the skin leaving it well hydrated without being greasy. By using this as a guide, you will be very lucky for it keep your sensitive skin safe and healthful.
3. One way of choosing a good moisturizer for sensitive skin, look very carefully for a unique ingredient name Cynergy TK. This kind of ingredient is best for sensitive skin for it assist your skin in the stimulation of production of a certain component known as collage in the skin. Therefore, your skin will be free of fine lines, wrinkles and age spots. And most especially, it helps the ability of the skin to lock in moisture making it radiantly shine and glowing.
4. It is also important that you should know the companies that produce the best moisturizer products which will help you care in your sensitive skin care. Indeed, in looking the best company, you should know them by heart by doing research with regards to their vision and mission as well as the feedbacks of the consumer who have the experience of using the products. This way, it will surely help you achieving your goals to have and choose the right moisturizing products for your skin.
5. Most importantly, aside from the moisturizer that will help in having good skin, you should also have a positive outlook in lives that are free from stress and problems that can aggravate skin problems. Furthermore, hydrate your body with plenty of water and practice balance diet rich in green leafy vegetables and fruits as well as regular exercise. These will surely help your sensitive skin be nourish and healthy glowing.

These tips are only design for you to have guides in gathering information’s with regards to sensitive skin. And lastly, perseverance in choosing the right moisturizer will be an advantage to come up with the right product for you.

Unlike any other healthy diet you could imagine, practicing or engaging a healthy and nutritious diet can be helpful in improving ones health whether or not you are physically healthy or physically ill. In fact, it can be a good start for your own body to be exposed and be fed by nutritious nutrients necessary for disease fighting as well as strengthening your own immune system. Additionally, diet and nutrition are the important factors in improving your health and achieving a healthy lifestyle.

Just like having a disease known to be an abnormality in the joints, yes, that is called osteoarthritis. A painful disease in the bone joints wherein it can affect your daily plan of activities once the disease will trigger and causes you so much pain. That is why; a healthy diet is recommended in order to control the weight of these patients, which can be a great help in putting much effort on the joint itself. In other words, once you control your weight in a healthy way, the weight bearing joints will not be overly stressed therefore will not caused so much pain and swelling.

Isn’t it good? Indeed, this is the best way to start when it comes of having osteoarthritis. Aside from the benefits of being healthy, it can also help in alleviating the pain and swelling that the joints experiences. Later on this part you will know the information’s which can help you think the right way of choosing the best diet for you especially in your condition of having a disease known as osteoarthritis.

RECOMMENDED OSTEOARTHRITIS DIET:

Health experts always recommend the right diet in maintaining healthy weight for all individuals. Furthermore, they also stress out that diet and nutrition provides health benefits in the human body. You know what are these? Well, first and foremost, a healthy diet can bring incredible effects unto the body:

• It provides good chemicals in the brain where it can be an aide in the brains overall functioning.
• An arthritis patient, having a good diet can prevent inflammation or swelling of joints and is therefore support the management of osteoarthritis.
• It can maintain your body weight and prevent from being obese which is bad for the osteoarthritis condition.

In addition to this, diet can be beneficial upon the condition of having osteoarthritis for it can prevent the attack of these symptoms. With regards to diet, the best recommended diets for osteoarthritis are:

• Eat or consume foods that are rich in omega-3 fatty acids that are found in the fish, vegetables, walnuts and flaxseed oil. By eating this kind of foods it can forbid the productions of leukotrienes in the body, this compound are responsible in inflammatory response which happens in arthritis patient. Aside from that, it can limit the reoccurrence of flare-ups within the joints which causes painful tenderness.
• Add ginger and turmeric content in your diet as your primary supplements.
• Limit the use of partially hydrogenated oils and polyunsaturated vegetable oils.
• Oily foods are also best for osteoarthritis diet like herring, mackerel, salmon, albacore tuna, sardines and anchovies. These types of foods can lessen the stiffness as well as the tenderness of the joints.
• Always eat variety of fruits and vegetables. A colorful diet including such different varieties can be a healthful one.
• Avoid foods that will trigger inflammation, pain and tenderness of your joints. These are:

• The nightshade food like peppers, tomatoes and eggplants for it contains alkaloids that can worse the symptoms of arthritis.
• Avoid refined and processed foods for it can also trigger an attack.
• Drinking orange juice can also trigger osteoarthritis pain for it is a stimulant. So, much better to reduce the intake of this one.

• Foods rich lutein, lycopene and carotenoids that are found in green vegetables reduce the risk of the reoccurrence of the manifestations in osteoarthritis.
• Vitamins C, D and E together with the antioxidants can also be beneficial in controlling the symptoms to reoccur.

Remember that all these recommended diets are found to be effective for it can help osteoarthritis patients to control the symptoms especially the pain that they suffer and as much as possible prevent the reoccurrence of the said manifestations. However, you should consult first your physician which is the most important part in management of osteoarthritis.

Otherwise, if you think some foods can affect your health and can be a source of worsening the disease condition you have, and then certainly try an elimination diet, or trial and error techniques which can be source of improvements with regards to your osteoarthritis condition.

Menopause is the normal phase in life of every woman that they must undergo. In fact, prior to menopause, some of these women will experience a premenopausal manifestations which will indicates that the menopause phase is about to come. Some of these manifestations can bring hindrance to their daily plan of activities.

Sometimes, they wonder what causes such symptom that usually affects their well being. Experts believe that hormonal changes during menopause usually are the cause of such manifestations. Once the hormones change inside the body such symptoms like headaches, dizziness, mood swings and others then appear. For some, women ask if having dizziness is part of the menopause phase. Later on this page, you will know if dizziness is normal during the entire phase of menopause.

DIZZINESS DURING MENOPAUSE:

Dizziness during menopause is commonly the result of the fluctuating estrogen levels happening in the body. In fact, studies have shown that the lower the estrogen levels are headaches may arise and if there is a fluctuation of estrogen levels, this can be resulted to dizziness in which most cases of menopausal women are oftentimes complaint.

However, dizziness can be related exactly or not exactly to the change of life cycle when it comes to menopause phase. It only means that dizziness can be a result in sudden hormonal changes in the body or common side effects of some certain medications taken by women in order to relieve other symptoms.

That is why, they need to clarify the cause of such dizziness and report it to their doctors in order to have clarity of the problem as well as further assess the condition to rule out any underlying medical condition. Moreover, having dizziness during menopause is very dangerous. Why? It is because it can lead to accident especially if women are driving a car. Isn’t it very alarming if in case it happens? Indeed, it should be a very great concern for menopausal women if they experiences vertigo or dizziness.

So, frequent checkups in their physicians are highly encouraged in order to manage dizziness spells if it worsens so that accidents will be avoided. Aside from that, migraine headaches, mood swings, frustrations and anxiety also will lead to dizziness which is all contributors to menopause.

MANAGEMENT OF DIZZINESS:

While women are on the menopausal state, usually the dizziness spells will last longer or up until the phase has been completed. However, to control such symptoms to happens, they should advice to visit their doctors in order to give them hormonal replacement therapy perhaps just to control the effects of hormonal imbalance thus controlling the frequency and duration of dizziness. Aside from that, balance diet and regular exercise also recommended in order to be actively healthy.

It is important also that you will include in your diet lots of soy containing products because it contain phytoestrogens which will help build up your estrogen levels in the body that is lost naturally during the aging process which happens in the menopausal state. Also, there are alternative remedies like herbal and natural remedies that will help stabilize the hormone levels which will reduce the intensity if a menopausal headache as well as dizziness spells.

On the other hand, since we cannot control the aging process and the menopause itself, so it is very important to observe your body very closely in order to take actions if ever problems will arise. Remember that menopausal women needs to be understand carefully especially the symptoms that they experience because they cannot control the manifestations that arises, and in the case of dizziness they should be advice to have companion in terms of driving or walking outside in order to prevent sudden accidents which can cause death.

CONCLUSIONS:

Aging is a process which everyone will undergo. Just like having menopause, women cannot control it, it will just come and then sudden different changes will now be visible. That is why, during this phase, women should be very vigilant to observe these changes in order to assess the extent of hormonal change that the body is experiencing and most especially rule out any underlying diseases in the body.

So, family members should support menopausal women during this phase because somehow this is not permanent at all, in fact it will be gone after a certain period of time. So, support person should encourage these women to continue living their life in a healthy way and advice them frequently so that depression will be avoided. And lastly, frequent checkups after the menopause phase in highly encourage in order assessing the body accordingly.

Having an increase in blood pressure or hypertension in the medical terms can bring danger in one’s health condition. Why? It is because it can damage every delicate blood vessels and capillaries in different body organs that can cause severe body damage. For example, if too much blood pressure will happen and blood vessels in the brain exploded, thus hemorrhage happens, this condition will later on resulted to stroke that causes debilitation of the body functions.

Furthermore, if the pressure happens in the heart, then cardiac arrest will be the result, the rest organs will be the same pathophysiology. That is why, having diagnosed with hypertension can be a great challenge because big adjustments are much recommended in order to control the blood pressure and prevented severe damage if it will not be controlled. You will know later on how certain individuals live a life having blood pressure and how they will manage it accordingly. They will know how to develop helpful tips, healthy diet, active activities and medications which can help in controlling the blood pressure.

CHANGES TO MAKE IN HIGH BLOOD PRESSURE:

Being diagnosed as having hypertension, you need to undergo certain life changes including your lifestyle in order to manage carefully the blood pressure, thus making it in the normal range. These are:

• Always have a healthy diet

• Eating foods that hive enough nutrients which are commonly found in the vegetables, fruits and other dairy products will help in lowering the blood pressure. Furthermore, the best recommended diet for individuals having high blood pressure is to use DASH diet. Probably you wonder what this kind of diet is.
• Well, this type of diet is oftentimes recommended by your doctors and nutritionist in order to improve as well as maintain the blood pressure of yours. In fact, it is proven to be effective that is why you should try to learn and apply it by heart. You should have diet containing low salt and low fat diets, aside from that avoid eating foods like coffee and tea for it contains stimulants. Remember this key points because it will help you maintain the pressure in the normal level.

• Manage carefully your weight. Indeed, you should lose your weight if you are overweight because lowering your body weight may help you lower down your cholesterol level which can be a contributor in hypertension. So, start planning your meal that requires fewer calories and using weight management program should be enjoyable.

• Sedentary lifestyle is not good for you; instead get an active lifestyle by having a regular exercise every day. This can effectively lower down your high blood pressure.

• Stress is the major contributor also when it come to hypertension, so you need to manage your stress accordingly. How? Well, have your body undergo relaxation techniques which includes meditation, massage and progressive muscle relaxation. By doing this, it will surely lower down your blood pressure.

• If you have bad vices like smoking and alcohol, well, you should cut it down immediately for you to control certain diseases that will arise if you continue these vices. Smoking cessation is highly recommended, for the reason that nicotine can help in increasing blood pressure and heart rate, aside from that, it causes vasoconstriction or blood vessels constriction in which blood circulation will greatly affected. On the other hand, moderation or cessation of alcoholic beverages is strongly encouraged for it can also increases blood pressure.

• Check regularly your blood pressure, because frequent monitoring makes it easy for you to assess the flow of the blood pressure. Meaning, you will see some improvements which can motivate you to persevere and also it provides tracking data regarding the status of your blood pressure.

• Always faithful in taking your antidepressant medications. Some of these drugs commonly ordered by physician are diuretics and potassium medications which are the priority treatment for elevated blood pressure, beta blocker, beta adrenergic blocker, calcium channel blocker and others which are all helpful in maintaining normal blood pressure level.

CONCLUSION:

Lifestyle changes is very challenging when it comes to controlling your blood pressure, but, it is a key also to the prevention of severe damage like stroke and coronary artery disease which will accompany with high blood pressure. That is why; self control and perseverance are being encouraged in order to achieve the improvements you need in controlling blood pressure.

Avoid foods that can trigger a sudden increase in blood pressure, also avoid stress, faithfully follow the physician’s advice especially the antidepressant medications, control weight and of course live your life positively even though you have high blood pressure.

You may prefer to devise your own tailor-made pre-sleep regime that includes writing in a journal or performing yoga, breathing or meditation exercises. Music is a great relaxer and can be used to supplement meditation and relaxation techniques; try nature sounds, mood music or light classical or jazz, but avoid anything with lyrics or spoken words or that is too loud or disharmonic, which will only serve to keep your mind stimulated.

TOUGH DAY SLEEPLESSNESS SOLUTION

Some days we all find ourselves at home with a racing mind and an anxious to-do list, with a much needed restorative slumber impossibility. This usually means we find ourselves lying awake in the dark, trapped in a cycle of worrying about our inability to sleep.

Try this relaxing 90-minute program to speed the onset of sleep, leaving you refreshed and able to start the next day energized and with a rebalanced outlook.

A retreat at the end of a busy day is essential for renewing your spirit and your body for the next day’s challenges.

Step One

At the end of your active day, turn off your phone and switch on low lights around your home, including the bathroom (hard, overhead task lighting will not allow you to relax). Let your body adjust to the new lighting, encouraging melatonin production, and play soothing music. Especially useful are CDs specifically created for inducing sleep or deep relaxation. Have a warm bath and add five drops of mandarin or lavender essential to the water.

Leave the doors and windows closed to allow the atmosphere to become fragrant and steamy. Place a soft towel and bathrobe over a radiator to warm, and place a pen and note pad by the tub. While the bath is running, prepare and enjoy a soothing bromine-and tryptophan-rich snack, such as a whole meal sandwich of banana and peanut butter, or turkey and lettuce with a glass of warm milk and honey.

Step Two

Return to the bathroom where you need to soak for at least 30 minutes to allow the relaxing essential oils to work on your system. In the first few minutes in the tub, use the pen and paper to draw a list with three columns; tomorrow, one week, one month. When we are stressed, we see every problem as part of one big ‘emergency’ and writing each task under the relevant time frame will help you see what you really have to deal with. Once you have written out your tasks, ring each one that you can delegate or ask for help with (can you have your shopping delivered or ask a colleague to help source information for a report?). Write out your real to do list for the morning and put it to one side. Enjoy the remaining time in the water. After your bath, dress in comfortable; lose sleepwear that makes you feel relaxed.

Step Three

Your body and mind need 30 to 60 minutes to wind down. Go to a comfortable, warm room and, in low light, try the following breathing method to help the body and mind release tension and worry.

When you take a relaxing bath, ensure that you allow at least 30 minutes for the essential oils to work their magic.

Sit upright in a firm and comfortable chair. Begin to breathe in a slow, regular way on developing breathing techniques, concentrating on the inhale and exhale sensation. Now think of two words, such as ‘calm’ and ‘relax’, which equate ‘rest’ to you. When you breathe in, say one word in your mind, and as you expel the air, think of the other. Repeat for 5 to10 minutes. The technique will help banish other, worrisome thoughts that are hard to release with conscious effort. The more you practice and run through these steps, the more readily your body will respond; you are creating your own relaxation ‘trigger’.

Step Four

Move to your bedroom and get into bed. Lie on your back in the Corpse position and begin some positive visualization to calm a racing heart and mind. Imagine a scene dear to you in which you were completely relaxed, perhaps on a winter holiday in a rustic ski chalet, lying on an old couch. Imagine the smell of the burning wood on the fire, then the sensation of the threadbare couch fabric, comfy underneath you. Then imagine the drowsy heat from the fire. Focus on different details and sensations in the scene, feeling you gradually relax. It may be that your ideal scene draws on a memory such as a picnic or a beach outing * just choose somewhere that you felt safe, happy and rested. This visualization technique should lull you off to sleep.

As another aid, create an ‘emergency relaxation kit’ consisting of a notepad, pen, essential oils or fragrant candles, self-massage tools and a music CD, which you can pull out after a harassed day for 30 minutes of instant relief. Make sure you maintain it so you don’t find yourself turning the house upside-down for missing components, further adding to your stress.

NIGHT TIME AWAKENING PROGRAMME

Night-time awakenings can be very distressing and isolating. It is essential to create a system to help manage these jolts, as they can rapidly become a source of great discomfort resulting in excessive daytime sleepiness. The first thing to appreciate is that everyone has night-time awakenings, several times a night, but usually they are so brief we have no recollection of them.

Step One

First, make sure you go to bed when you are sleepy; we often force ourselves to bed feeling tired, but the fatigued body is kept awake by a mind racing with dramas we have just seen on TV, in a brightly lit environment, not allowing ourselves the preparation for sleep. Avoid daytime naps no matter how tempting if you are having this problem, to ensure you are truly tired. Some night- time awakenings can be caused by hunger and can be easily resolved; try a small tryptophan-rich meal 30 minutes before bed. It should be easy to digest, such as a glass of warm milk with nutmeg and honey.

Step Two

Some people wake with a jolt of panic or fear, a sudden adrenalin rush that pulls them into consciousness. The relaxation technique here was devised by Michael Krugman, founder of the Sounder Sleep System. After years of studying arts such as yoga, qigong and meditation, Krugman devised a system called ‘mini moves’, which is based on breathing and visualization techniques and which helps achieve a state of deep relaxation and deep sleep. This adaptation is ideal for returning to sleep after a late night awakening.

1. Lie on your back in bed in a comfortable position, with a pillow under your head. Become aware of your breathing; is it anxious and labored or are you feeling calm? Krugman calls this ‘breath surfing’. Keep concentrating on your breathing until you feel completely focused on the sensation.
2. Move into the ‘home position’ by bending your arms at the elbows, still allowing the upper arm to rest comfortably by your side, and then place your hands – palms open, fingers slightly apart, thumbs wherever comfortable – on your chest, on either side of your sternum, tips of the fingers resting on the sternum. Everything should feel comfortable and loose.
3. Observe the movements of your breath, the rise and fall of your chest, feeling through your fingers.
4. Tune into the area underneath your thumbs. Slowly, begin to lift your thumbs a tiny way from your chest as your chest rises to inhale. Lower them as you exhale.
5. Synchronize your breathing and thumbs so each lift and breath corresponds in duration.
6. Stop, rest and feel. The anxiety should be gone, and you’re breathing fuller. Krugman says this practice will ‘stimulate your body-mind’s ability to sleep’. You may drift in a dreamlike state before nodding off.

Step Three

If you are still unable to return to sleep, get up, tidy the sheets and move to another room. You must avoid stimulating activities such as work and watching TV. Reading by lamplight, so that your body still appreciates that it is night, can soothe the mind, but avoid murder mysteries or anything over stimulating. Repetitive tasks such as ironing can help lull the mind back to sleep, or looking at a photography book such as rural landscape scenes with quiet music or nature sounds in the background can help. When you feel drowsy, and not before, return to bed. Repeat the ‘mini moves’. Your body must associate only sleep with the bedroom. Avoid looking at a clock, but if you are still awake after 20 minutes, get up again and repeat.

Step Four

Despite a difficult night, get up at the same time. A regular wake time is essential for good rest, and trains the body to return to its natural pattern.

REJUVENATING WEEKEND – REST PROGRAMME

As a matter of mental, physical and emotional health, we should all try to set a day a month aside to catch up on our sleep and neglected needs. This plan will help you enjoy a calm, relaxed day to help you unwind and attain a rejuvenating night’s sleep.

Step One: Preparation

Choose a day when you don’t work. Make sure to stock up on the recommended foods beforehand to prevent you from grabbing sugar-packed fuel, which will give you energy and mood spikes, and also eliminate the need to enter a busy and stressful supermarket on your ‘recharge’ day. Let friends and family know you are not available, unplugging the phone and leaving your computer and emails safely switched off. Try taking some gentle exercise such as a long walk or swim, as exercise is shown to improve sleep quality, but make sure you do this in the earlier part of the day (too near bedtime and you become over stimulated and unable to rest).

Try booking a treat such as a massage or facial. lf you are excessively tired, you may find yourself low at mid afternoon during your daytime circadian dip. Do something enjoyable that you rarely have the chance to do, like watch an old black-and-white movie, but try to avoid napping. This is a day of reward and nourishment, so a glass of wine with dinner is fine, but limit it to that more will destroy sleep quality, as will stimulants such as cigarettes and caffeine. Keep yourself hydrated by drinking at least 2 liters (372 pints) of water throughout the day.

Step two: Diet

Choose food that will keep energy levels balanced all through the day, which will help you feel at  peace and reduce the risk of an afternoon nap, keeping you awake later.

Breakfast

Choose slow-release carbohydrates such as an egg on brown or whole meal toast or porridge. Try to avoid caffeine, but if you feel unable to start your day without it make this your one cup, in order for it to leave your system by mid afternoon. Change to chamomile tea throughout the rest of the day.

Lunch

Include lean protein, such as fish, poultry or red meat, or soya, and green leafy vegetables; this will deliver a boost of vitamin B, great for combating the effects of a stressful week.

Dinner

This should occur at least two hours before bed and include carbohydrates such as brown pasta, rice or potatoes, pasta and lean protein, with a salad packed with healing antioxidants. A glass of mandarln or orange juice, which contains bromine, can also act as a sedative. Avoid spicy foods or excess sugar.

Step Three: Bath time

Before bed, dissolve two cups of Epsom salts in a warm bath. The salts will help rid you of any of the toxins accumulated from previously eating and drinking excessively, and also relax the muscles. The salts can, however, leave the skin dry, so do moisturize well after your bath. You may like to add a few drops of bath oil to counteract the dehydrating effects of the salt. Those with skin complaints or high blood pressure should check with their doctor first. After your soak, dress in loose, comfortable nightwear.

Step Four: Massage

Move to your bed or a comfortable chair, using only a low light source and try this self-massage technique for releasing tension from your head, neck and shoulders. The scalp especially can hold a great deal of tension. Think of the sensation in the forehead, when furrowing the brow or raising the eyebrows, which we often does when stressed. Place the three middle fingers of each hand at the front centre of your hairline. Making firm circular movements, move in a straight line along the scalp down the back of your head to the hairline at the back. Move back towards the front, working your way gradually outwards until your whole scalp has been manipulated. End the massage by kneading the whole scalp rhythmically and softly.

Enjoy a relaxing read or listen to peaceful music, and when you feel tired, make your way to bed. Have a restful sleep that will help prepare you for the week ahead. Choose a breakfast that offers slow-release energy to give you an energetic and positive start to the day.

The oils provoke a variety of different responses by stimulating the olfactory organs, which are linked to the areas of the brain that control emotions, causing a series of chemical reactions effecting a physical or emotional change in the body. If you don’t appreciate a particular scent, it won’t relax you and you should try something else. Oils can be used by adding them to a bath, burning them in a diffuser or using them in a compress. For sleep problems, they can be particularly effective in the form of massage, especially if your poor sleep is due to muscle tension.

An oil burner or candle can fill a room with an ambient fragrance that can help promote a restful night’s sleep.

Always buy pure oils, rather than synthetic oils. Most essential oils require’carrier’ oil, such as olive, sunflower or almond oil, and should be mixed before use in massage as they are highly concentrated and can cause skin irritation.

Their potency means you only need a very small amount. For massage on adults, 28 ml (1 fl oz) of carrier oil should have only 12-15 drops of essential oil added. When using it in the bath, 10-12 drops of essential oil should be used. The water temperature should be sufficiently hot to ensure that the oil mixes fully with the water.

This has the dual effect of helping the oil to soak into the skin and producing an oil-enhanced steam that is breathed in – make sure the doors and windows are closed to encourage maximum inhalation. When properly stored in a cool, dark place, essential oils can last for years. Once they are combined with carrier oil, however, they will turn rancid within three months, so use them up.

The following essential oils are known to be effective for aiding a good night’s rest. In their dried form some can also be used to stuff’ sleep pillows’, which will promote rest as you sleep. Herbs such as basil and marjoram can be ingested in food dishes or made into teas.

Basil

This herb can promote calm and rest for those suffering from nervous insomnia or fatigue. It is also regarded as an aphrodisiac, which is ideal if you are feeling too tired to even contemplate sex. The flower heads and leaves can be used in cooking, so ingest their benefits with a refreshing mozzarella, tomato and basil salad.

Clary Sage

This is regarded as an all-round panacea, and supports the central nervous system in many of its duties. From fatigue, depression and headaches, it can relieve many of the problems associated with poor sleep. Its benefits can be gained from eating it fresh, as well as in an essential oil form. Add it to salads, or stuff chicken breast with it.

Basil will grow happily on a window sill, providing you with a fresh supply always at hand to use in a salad.

Frankincense

This is an ancient and widely used gum resin from Africa and the Middle East that can aid meditation. Place a few drops on a piece of cotton wool or in a small dish of water near a warm radiator before you start to meditate. Inhale the fragrance deeply throughout your session.

Geranium

Use geranium essential oil for renewing and reviving a tired mind. It is also a great antiseptic and insect repellent and one of the most useful and important aromatherapy oils. Use it in self-massage to fight the fatigue caused by poor sleep or stressful demands. The powerful effects of essential oils can be used to make massage and bath oils that ease away any stresses and strains.

Lavender

Amazingly effective in encouraging sleep and relaxation. In studies published in the medical journal, The Lancet, lavender has been shown to be as effective as sleeping pills for the elderly. A great way to promote rest is to add a few drops to your linen spray when you are ironing your sheets. This way you can subtly infuse your whole sleep space with the scent. You can always freshen up the scent by spraying directly onto your pillow. Alternatively, put a few sprigs in the linen cupboard. Lavender has traditionally been used to provide relaxation and drowsiness, but be careful; using more than 1-2 drops can have the opposite effect.

Melissa or Lemon Balm

This has a sedative effect when the fragrance is inhaled. Originally from Southern Europe, it was spread by the Romans and it is ideal for insomnia, and sleep enemies such as depression, migraines and PMS. It is also very effective as a tea or in foods – the lemony flavor is great for soups and desserts.

Mandarin

A member of the orange family, the oil comes from the skin of the fruit rather than the flowers. The bromine content, which calms the nervous system, is very high, so following dinner with a couple of these for dessert will have a sedative effect on anxious people. It can also be used in the bath.

Marjoram

This has a powerful sedative effect and is great if you are sleeping badly owing to nervous tension or are just generally tired. lt can be used in a massage oil or oil burner, mixed with a drop of orange oil on a tissue by the bed or as a soothing drink in its dried form – a pinch of marjoram and one of dried lime flowers in hot water, half an hour before going to bed, will encourage sleep.

Some ceramic burners are used with scented tea lights instead of oils, but don’t forget to extinguish the flame before you sleep.

Neroli

Originating from the flower of the orange tree, neroli oil can be used to treat depression, anxiety and insomnia, either in a relaxing bath, as a drink or just in its fruit form. Using it in hot water and steaming the skin can treat acne and poor skin conditions, which may often be exacerbated by poor sleep.

Petit grain

Another product from the orange tree, this is derived from the leaves, twigs and unripe fruit. It is a very effective relaxant and has similar effects to neroli. lt is especially good if you are coming off tranquillizers, which may have been prescribed to treat insomnia symptoms. Like neroli, its benefits can also be gleaned from placing an orange plant in your room.

Rose

This is particularly helpful for treating women who are suffering from insomnia due to anxiety or a nervous disposition. Whether massaging rose oil into the solar plexus, drinking a rose infusion tea or putting it in the bath, it is an easy oil to work into your routine as it has such a pretty scent. It can be used to fragrance desserts or as a salad dressing when mixed with white wine vinegar’

Sandalwood

This has been used in Ayurvedic, Asian and Arab forms of treatment for centuries, and is very calming. Keeping sheets in a sandalwood chest can have a very relaxing effect when you put them on the bed. It is also a good aid for meditation.

Tangerine

The fruity, sweet scent is calming and ideal for treating not only anxiety and insomnia but also muscle pain and ageing skin.

Insomnia Blend

Blend these oils for a truly restful sleep:

• 10 drops of roman chamomile
• 5 drops of clary sage
• 5 drops of bergamot.

Blend the oils well in a clean, dark-colored glass bottle. Add one to two drops to a tissue and place it inside your pillow to aid you in falling asleep. If you prefer to make a diffuser blend that you can enjoy during the hour before bedtime, make a blend with a ratio of two drops of Roman chamomile to one drop of clary sage to one drop of bergamot and add to your diffuser.

Essential rose oil is especially effective for women seeking relief from anxiety. Wonderfully versatile, it can be used in tea, massage oil or even cooking.

HOMEOPATHY

Used by an estimated thirty million people in Europe, homeopathy is designed to work with your body through a holistic system of healing, which works on physical and emotional symptoms. A homeopath will ask you about your lifestyle, worries and hopes as well as your physical symptoms. To stimulate your body’s own healing process, a remedy that is tailored especially for you is prescribed. The healing begins from within your body, strengthening your health and immune system without the danger of damaging side effects. No synthetic products are used, but you should avoid eating, drinking, smoking or using toothpaste for 20 minutes after taking a homeopathic medicine. Conventional and homeopathic medicine can be taken at the same time, but if you are unsure always consult your healthcare provider. The following treatments are most useful for sleep- related problems.

Cocculus

Ideal for insomnia following a tiring long journey or being in a hectic, smoky atmosphere. It is also recommended for anxiety and sleep that is disturbed by nightmares.

Acid Phosphorus

Helps to overcome mental and physical debility caused by a prolonged bout of grief, whatever the cause.

Ignatia

This can help those who have received shocking news that consequently leads to disturbed sleep. Rapid mood swings, weepiness or tiredness can also be alleviated.

Camomilla

Useful for sleeplessness in crying, angry and restless children, especially when they are teething or suffering from colic. Sometimes the child may demand things, then refuse them, and is hot, thirsty or irritable.

Coffea

For physical restlessness and insomnia when the mind is churning up difficult thoughts and worries from the day. The alertness of the mind can result in light and interrupted unrefreshing sleep; coffea will slow down a racing mind.

Kali Phosphorus

It can be used to treat weakness and tiredness, especially after worry, excitement or overwork.

Nux Vomica

When the mind is over stimulated or strained, this can help calm your thoughts – anger at being unable to sleep is often one of the symptoms. It can aid in regularizing sleep and it also helps sleep patterns that are disturbed by too many stimulants, such as alcohol, coffee and stress.

Lachesis

Repetitive insomnia can result in a fear of going to bed, which this treatment can ease. If you suffer from menstruation-related insomnia or jolting limbs when trying to fall asleep, this remedy helps both complaints.

Arsenicum Album

Use this to tackle the unpleasant experience of waking in the middle of the night fretting over problems. This sign of anxiety responds well to this treatment.

Arnica

It can aid the exhaustion that follows extended physical and mental effort, and can also help with jet lag if taken before the journey.

Homeopathic treatments can be used on their own, or in unison, to help treat very specific types of insomnia and its causes, aiding in improving the quality of sleep. Ask a practitioner for advice on prescribing and combining the remedies.

When choosing any form of treatment, however, you must always make sure your practitioner is aware of any health-related factors, such as kidney or liver disease, pregnancy, Alzheimer’s disease, or other medication you may be using to help with your condition, such as antidepressants.

Natural, alternative treatments are not entirely innocuous and could affect, or be detrimentally affected by, any of these factors, or indeed by taking another homeopathic remedy. Make sure you find a registered professional to practice these treatments; details are listed. And do be cautious of the many homeopathic remedies on the market advertised as natural – always buy from a well-respected source and follow the manufacturer’s advice fully.

Looking for new natural ways to improve your sleep will help you counteract the feelings of helpless that can accompany insomnia.

SIMPLE ADVICE TO HELP YOU SLEEP

Before moving on to look at the various treatments that professionals can offer, here are a few simple, no-expense ways you can try to improve your sleep yourself.

• Make sure you go to bed and wake up at the same time every day. This helps programmed the body and lets it prepare for the hour when you will want to retire.
• Switch on your answer phone and switch off your telephones at least 45 minutes before you go to bed. This will make sure you don’t end up caught in a lengthy chat with a long-distance friend.
• Have a milky drink, herbal tea or sleepy snack before you go to bed, and practice other pre-sleep rituals
• Don’t toss and turn if you cannot sleep, as this can have a stimulating effect on the body and mind, working you up into even more of an agitated state. Try lying on your back and – working upwards from your feet – tense and release every muscle in your body while breathing deeply. Repeat this for as long as you need to.
• Zone your time and manage it. If you haven’t finished a chore, set it aside and learn to move on to the next thing. Stress management is essential for good rest.
• Rather than lying there and getting frustrated, if you can’t sleep, get up. Catch up with the ironing, do the washing up, anything as long as it’s boring – avoid re-stimulating your brain, however, by reading or watching TV.
• If random noises are disturbing you, put on a radio on low level to make soft monotonous noise that drowns the other noises out.
• Exercise is great for promoting sleep, but don’t do it too close to bedtime as it will increase your metabolism and over stimulate your brain.
• If you still haven’t slept well, resist the urge to sleep in longer than normal. Getting up on schedule keeps your body in its normal wake-up routine.
• Keep a sleep diary to stop you from obsessing. This will help you to spot whether there is a pattern emerging. For example, do you find yourself unable to sleep the night before important meetings or after working very late? Sleep diaries often show that although the diarist feels as if they have been awake all night, this is rarely true and the journal will help give you a more hopeful perspective.
• If you still have trouble falling asleep night after night, or constantly suffer from daytime tiredness, you might have a serious sleep disorder. At this point it is advisable to seek more advice from your doctor.

A sleep diary is an excellent way of spotting potential causes of restlessness, such as drinking coffee or exercising too late in the day. It also enables you to write down your worries and release them from your mind.

CONVENTIONAL CURES

For sleep problems, your GP may have offered a prescription sleeping drug. Most of the drugs will belong to a group known as benzodiazepines, which came into use in the 1960s and include the now-famous Valium. They can lower anxiety levels, a major cause of sleeplessness, by inhibiting the chemical action of the neurotransmitters. This slows the flow of information from one cell in the brain to another and quells the anxiety that speeds this process up.

These drugs come in short-, medium- and long-acting forms and can have an effect from a few hours to a few days. All of them reduce the amount of time it takes to fall asleep and can reduce the number of night-time waking. Unfortunately, they lose their potency with continued use so doses must be increased, and they are highly addictive. Side effects can include dependency (with withdrawal symptoms), impaired reactions and nightmares.

There is a new generation of drugs that were introduced in the 1990s, the most common of which are Zaleplon and Zolpidem, which are much safer to use. These speed the onset of sleep, but have a short life of up to four hours’ Headaches and drowsiness can still occur as side effects.

ACUPUNCTURE AND ACUPRESSURE

Acupuncture has evolved over thousands of years. Like all forms of Chinese healing traditions, it is based on the concept of maintaining balance and harmony within the body. Studies have reported that it is helpful for insomnia, showing that those who have received it fell asleep faster and slept more soundly. It can also relieve insomnia by addressing other issues, such as illness or anxiety that can disturb sleep patterns.

Acupuncture approaches the body as a whole, treating the possible causes of insomnia as well as relieving the symptoms.

Advances in traditional drug therapy offer safer alternatives to early sleeping pills, which were addictive, increased tolerance and left users with a hung over feeling the next morning.

Acupuncture works on the principle that illness and disease are a result of the disruption, or blockage of the flow of chi or qi (life energy). Qi consists of equal and opposite qualities – yin and yang – and when these become unbalanced illness may result. By inserting fine needles into the channels of energy, an acupuncturist can stimulate the body’s own healing response.

The flow of qi can be disturbed by a number of factors. These include emotional states such as anxiety, stress, anger, fear or grief, poor nutrition, weather conditions, poisons, infections, hereditary factors and trauma. To release the flow, needles are inserted into points along the meridians (energetic pathways) of the body. There are more than 350 points on the meridians of the body, so the acupuncturist will determine which to use by questioning and examining the patient. This method ensures that the cause of the sleeplessness, and not just the effect, is treated.

Acupressure works on the same principles, but is noninvasive. It works to relieve, calm and enliven the body and mind and its most frequently found form is shiatsu massage. Zero-balancing is a newer addition to the acupressure arts, but this also encourages harmony within the body. Reflexology works on a similar principle and dates back to ancient Egypt, India and China. It concentrates on massaging specific points of the feet, which correspond to organs and systems in the body, thus encouraging the body to rebalance – it can be particularly soothing for those with sleep difficulties.

Each therapy tends to last about an hour, and you should talk through the resulting sensations; for example, some patients may feel weepy, tired or faintly nauseous after reflexology or energy work, but this a perfectly natural indicator that the treatment is working and changes are occurring.

The powerful techniques involved in massage and shiatsu – a form of acupressure – can create a profound feeling of restfulness and calm, reducing the tension in the muscles and the mind.

WESTERN HERBAL MEDICINE

Herbalism has its roots in the indigenous practices of the British Isles, Europe and North America. A significant proportion of orthodox Western medicines were originally derived from herbal medicines, but Western herbal medicine also has a holistic attitude to health. The patient, rather than the disease or condition, is the focus here. The background to the patient’s condition is assessed through family and health history and lifestyle, and therapy is directed at the causes, not just the presenting symptoms. The practitioner then uses this information to assess the vitality and constitution of the patient, using this for the choice of herbs in the prescription.

Prescriptions may vary substantially between individual patients with apparently similar conditions, and the herbal treatment is used as part of a bigger approach to understanding effects such as lifestyle and nutrition. There are a huge number of conventional over-the-counter sleep medications. These have their side effects and price to pay, not least of which is dependency. One of the key advantages of herbal medicines is that they are not believed to interfere with the sleep stages, something that can occur with conventional, chemical ones.

Various plants are said to have sedative effects, such as hops, skullcap and black cohosh, and the effectiveness of these plants is very much down to the individual – a degree of experimentation can bring about the right blend for you, but most herbal supplements carry a mix of them, usually in conjunction with the most effective, which is valerian. A well-known hypnotic and sedative, it comes from the root of the heliotrope (Valerian officinalis) plant. It appears to improve sleep gradually, although it is also effective when taken for occasional insomnia.

It is one of the most potent natural treatments available and can be taken alone, although many over-the-counter preparations mix it with a combination of other sedatives such as hops, passionflower and lemon balm. A good example of this is the tincture avena sativa compound, an effective sleep medicine comprising a number of the herbs, including passionflower, valerian and hops. It should be taken in water just before going to bed.

BACH FLOWER ESSENCES

Flower remedies were originally the brainchild of Dr Edward Bach, who studied medicine at the University College Hospital, London. In the 1930s, after developing an interest in alternative health, he gave up his lucrative Harley Street practice and left London, deciding to devote the rest of his life to a new system of medicine that he believed could be sourced from nature.

Bach found that when he treated the feelings and personalities of his patients, their unhappiness and physical distress was alleviated. This ‘unlocked’ the natural healing potential already in their bodies, allowing them to recover. His system is composed of 38 tinctures. Each is aimed at a particular mental state or emotion and all have a specific ‘vibration’, which can be used alone or together to treat different states of mind from panic to forgetfulness.

The natural world is our greatest resource for curing our illnesses and ailments, contributing to herbal medicines, flower remedies and beauty and spa salves and treatments.

The emotions described are often quite specific; listed below are three recommendations for dealing with insomnia.

White Chestnut

When your mind is so cluttered with thoughts that you are unable to fall asleep properly and deeply.

Impatiens

When you get irritated and impatient with yourself as you start counting the hours until the alarm clock goes off.

Vervain

When your mind is too wound up with plans and excitement to sleep.

If you are unsure which remedies are best for you, an alternative health practitioner can help you decide. You can then combine them in a single bottle, or use them individually and as you need. Each bottle has a pipette (dropper) to allow you to administer them exactly. They can also be added to water or the bath – you need to soak for 30 minutes if this is your preferred method.

• When you are relaxed your body temperature drops, so make sure the room is warm enough to accommodate this change, but not too stuffy.
• Dress in your sleepwear, and then you won’t have to disrupt your mood by changing before bed.
• Use a ‘Do Not Disturb’ sign to ensure peace and quiet; you may also want to put on low music to drown out background noise.

Meditation

As well as unwinding tight muscles, which can mean an uncomfortable and unrefreshing rest, meditation can calm an anxious mind and keep us from lying awake until the small hours fretting needlessly over small worries.

The classic image is of someone sitting cross legged with their eyes closed, quietly chanting. This, of course, is just one way of approaching meditation. If you are pressured for time and feel pulled in several directions, the mere thought of meditation may seem impossible, so give yourself permission to take time out from your stressful environment. Sit in a quiet space, on a straight back chair (the support will help open up the lungs), and place a hand on your stomach. Consciously try to fill your lungs with slow, long breaths, in through your nose and out through your mouth. It may take a little practice, but you will know it is working if you feel your stomach rise and fall under your hand. Repeat this until you feel calm again. Once you have mastered the practice, you can use it anywhere – in your own living room or even in the office.

Those who find it hard to attain the requisite discipline for meditation could benefit from focusing on an object, such as a candle or flower. An initial worry when people begin meditating {or the first time is the way that many thoughts start crowding into your mind, just as you are trying to escape from them’ This is a natural process and with time and practice you will find it much easier to leave those thoughts to one side. To block these thoughts out, try to concentrate instead on your object or your breathing.

Breathing

Sometimes, no matter how much you need it, sleep just won’t seem to come. Learning simple breathing exercises can help. In yoga this is called diaphragmatic breathing, and is profoundly relaxing. Using your abdomen, not your chest, breathes through your nose for three seconds, then breathe out through your mouth for three seconds. Pause for three seconds before repeating. Practice for ten minutes each night and you may find that you don’t remember doing the last few exercises!

Research has shown that imagining a place of calm, like a favorite holiday destination, can also help speed the onset of sleep – it has even been shown to be more effective than counting sheep. This method, called creative visualization, is a very simple process to learn. Lie in your bed (try the ‘Corpse’ yoga position) and visualize a serene place. Imagine all the sensations that come with this place – the warmth of the sun on your skin, the babbling sound of a mountain stream and even the sweet scent of the grass.

This process can be used in conjunction with progressive muscular relaxation (see below). Once relaxed, you can start focusing on your breathing, and imagining the stresses and tensions of your muscles, as a color or sensation, leaving your body as you breathe out.

Progressive Muscular Relaxation

This systematic relaxation of the muscle groups is a useful technique for anyone who finds themselves tense and agitated at the end of the day. It is a widely acknowledged fact that anxiety, stress, depression and emotional distress can all cause muscle fatigue and tightness. Working on these muscle groups and releasing contractions can therefore help ease the problems that put the tension there in the first place. A physiologist called Dr Jacobson devised PMR to achieve this state of relaxation.

Concentrate on tightening a specific group of muscles, hold the contraction and then slowly release the tension, breathing out, with a sigh through the mouth as the tension ebbs away. Visualizing this outward flow of stressful energy will enhance the effect. Repeat on various other muscle groups. As with any form of relaxation, the effectiveness of the technique and your sensitivity to it will improve with practice and you will soon be able to relax at will.

Yoga

Designed to unify the body and mind, yoga promotes strength, good health and inner peace. It has many separate disciplines and can be invaluable in combating insomnia – even a beginner can reap the benefits. Central to effective yoga practice is learning to understand and gain control of your breathing. This can be of great help, even when we don’t combine it with the specific poses. Breathing helps us to calm anxieties and clear our mind when we find ourselves under pressure. Although there are many yoga books and videos available, it is useful to attend a class while you are getting to grips with the basics. Once these basics are mastered, you can then do them pretty much wherever you like. If practiced regularly, stamina, flexibility, muscle tone, strength and energy levels will all improve. The ability to calm the mind, enter a relaxed state and improve your mood and sense of well-being will also be in your grasp.

Choosing the right class and exploring new forms are vital for anyone hoping to get the most from yoga. The main types are explained below.

Hatha yoga is the most accessible type for a beginner to take up and you will find that many classes practice this form. ‘Ha’, meaning sun, and ‘tha’, meaning moon, join to mean ‘union’, and the practice is designed to unite physical and spiritual harmony, and promote good physical health.

Yoga sequences, such as Sun Salutations, can help you to stretch and wind down for bed – and exercise performed throughout the day aids bedtime rest, too.

Iyengar yoga is very precise, with 12 tightly controlled postures. It can appear slow and seemingly straight forward to the untrained eye, but it takes time to master and to find the correct balance. It is excellent for muscle tone, posture and peace of mind.

Kundalini yoga includes chanting and breath work as well as postures. It is said to be the best form for those looking for a spiritual element. It is also good for prenatal women and those after a youthful appearance.

Sivananda and Jivamukti yoga are more meditative forms, and include an incense-scented ritual. Clearing the mind of stress is integral to these forms of yoga, so it is good for those hoping to alleviate worries and negative thought cycles.

The most athletic form of yoga is Astanga yoga, which offers a cardiovascular workout. It has fat-burning and toning results, but is very demanding and not always ideal for a beginner. lt is, however, excellent for those with experience and who are looking for a bigger challenge.

Bikram yoga uses the principle that heat will help aid movement and flexibility. The room is heated to around 38″C (100′F), and you sweat out all your toxins while getting your body into some amazing positions.

Unwinding the body is essential if you want to get a good night sleep, so the following basic yoga posture for relaxation should help free up your mind and body.

The Corpse

In yoga this pose is often practiced between especially difficult poses and used to take the muscles and mind into a place of deep relaxation. Lie on the floor with your legs slightly apart and your arms slightly outstretched. You should feel utterly natural, as if you have just flopped down on the grass in the sunshine. Avoid pointing your toes or clenching your fists. The back of your hands should be touching the floor and your palms should point skyward. You may find that your muscles twitch or you want to stretch out your limbs, and this is the tension in your muscles making itself known. To combat this, try to imagine that you are extremely heavy and that the floor is supporting you. You can lie for as long as you like, but stay for at least five minutes. This is also a useful pose for meditation.

INVITING PARTNERS TO THE SANCTUARY ADVICE FOR LOVERS

Around two-thirds of us do not regularly sleep alone. Sometimes, however, our sleep problems mean we don’t sleep together at all – in all senses of the word. Sleep problems are infectious; lying next to someone with sleep difficulties can mean that we soon end up sleepless, too. One of the first areas to suffer when we are overtired is our sex life. Physical exhaustion and emotional hurt from unpleasant exchanges as a result of short fuses may leave us defensive and shaken. These upsets are just some of the reasons intimacy is neglected. The benefits of physical intimacy and an active sex life are well documented.

Sex relieves stress and boosts our immune systems. By making it a rewarding part of our lives again, we can experience a renewal in our physical energy and our relationships.

Making Time

We are often so busy trying to make the most of our free time, because of demanding schedules, that time alone together becomes low on our list of priorities. Refusing a dinner invitation to stay in together alone, not always eating in front of the TV in a distracted daze after a long day, and asking the simple question, ‘How was your day?’, are all ways of getting your relationship back on track’ Take advantage of our 24-hour society and get your groceries delivered so that you can spend Saturday morning in bed, instead of trailing round the supermarket. You have to put time and talking back at the top of your list in order to rediscover the desired level of intimacy. Bed is a naturally intimate place that can also be used as a private retreat for couples where they can connect emotionally as well as physically.

Deploy the Aphrodisiacs

Assuming you have followed the earlier advice on making your bedroom a serene and sensuous space, you are now ready to use the rest of the tactics in the lover’s campaign.

Before They Got Home

Take a relaxing bath with 3-5 drops of oils of lavender or mandarin oil in it before your lover gets home. Then put on something you know they like and that you feel good wearing. Essential rose mixed as body oil is said to heal matters of the heart and release anger at the self and others, including the feeling of betrayal or resentment. It replaces those negative feelings with ones of love and affection – great if you have been arguing.

On The Table

A dinner away from the clamor of a restaurant is a clear sign that you have something special in mind, and anticipation is wonderfully arousing. Try serving aphrodisiac foods, such as asparagus, oysters, celery or parsnips, ginger or cinnamon. Even if your loved one isn’t sensitive to them, the message you send by serving them can be an aphrodisiac in itself.

Burning oils is a subtle way of changing the mood. Your partner will also start to associate the scent with your romantic intentions. Use musky, heady scents, such as cedar, sandalwood and ylang ylang, to create a sensual and relaxed atmosphere in the bedroom.

Seductive Scents

As smell is the most evocative of all the senses, aromatic oils, candles and incense can be very effective in initiating a mood for romance and intimacy. Jasmine rose, patchouli, orange, sandalwood, rosewood and ylang ylang are an ideal accompaniment to seduction. Use oils in a burner or make up a massage blend for you both. Massage is a great way to make each other feel valued and central to each other’s world and can be an effective prelude to lovemaking. The more you use it, the more your mind will associate it with romance. Try this blend of essential oils to promote tenderness and connection:

• 2 drops of geranium
• 2 drops of cedarwood
• 3 drops of ylang ylang
• 3 drops of lavender
• 10 drops of a carrier oil of your choice, such as olive, sunflower or almond oil.

Hopefully this tips can give you a better techniques and steps to get a good sleep at night.

• 4 drops of lavender
• 3 drops of chamomile
• 3 drops of clary sage
• Carrier oil such as olive, sunflower or almond oil (25 ml/1 fl oz of carrier oil should have only 12-15 drops of essential oil added).

Making a ritual of your bathing experience will create a trigger in your mind. This will help start the relaxing process as soon as you head towards the bathroom.

Shoulders

Our shoulders are often the area that holds the most stress and tension, especially if we spend the day hunched over a desk. You may want to sit in a comfy chair or on the floor for the following two massages. For the first massage, use the first two fingers of each hand.

1. Begin by placing them in the hollow just inside your collarbone, at the base of your neck – you will know when you have hit the right spot, and you will feel the tension. Press gently once, and release.
2. Repeat the pressing action along the shoulders, outwards and towards the shoulder joint.
3. Repeat the whole Process five times, then change hands and work on the other shoulder.

For the next shoulder massage, you will start by using the middle three fingers of your right hand to work on the left shoulder, and then switch sides.

1. Use a firm pressure here, not enough to feel painful, but enough to release the build-up of tension.
2. Find the large triangular-shaped muscle where a lot of tension is stored, just below the shoulder.
3. Starting from the outer edge of the shoulder and working towards the spine, use your fingers to massage in a circular motion.
4. Repeat for as long as you need to, before using the same technique, with the left hand, on the other side.

Self-massage techniques are easy to learn and can provide comfort for a tired body. Invest in some massage tools to help you to achieve the feeling of having had a professional spa massage.

Hands

A great deal of stress and tension can be held in the hands. This technique is especially beneficial if you use a computer as part of your everyday routine. Your thumb and index finger will do the work here. Start with your right hand working on the left, and then switch over.

1. Make a gentle pinching movement along each finger in turn, starting at the base and moving along towards the fingertip.
2. Repeat three times on each hand, before returning to the left palm.
3. Loosen the palm with your right thumb, working in a circular motion. Repeat with your other hand.
4. Return again to your left hand, loosening the back with your three middle right-hand fingers and working from the base of the fingers to the wrist. Repeat on the other hand.

Feet

They carry us around all day, but feet are often neglected. A simple foot massage can relieve tension and ease aches. A foot massage benefits the whole body, stimulating the many thousands of nerve endings there.

1. Use a little foot cream or olive oil to nourish the foot as you work.
2. Hold your feet with your thumbs facing inwards towards the sole, and gradually work around it, kneading firmly but gently.
3. Rub in small circular motions on the sole, and then work on the upper part of the foot. For a great boost to circulation, carry on working up the calf, towards the heart, in gentle pressing motion.
4. Press the inside back of the ankle (the slight hollow) with the thumb to promote circulation further.

SLEEP RITUALS

Bedtime rituals are known to help children to prepare for a good night’s sleep. The repetition of the same routine gradually unwinds the mind and body and indicates to them that nearing bedtime can be wonderfully soothing and achieve effective results. It’s obvious, but easy to forget, that creating a slightly more sophisticated version can have the same success for adults.

A Bathroom Retreat

One of the most effective routines is to have a nightly bath. The calming properties of water have clear effects on our senses and can be used to refresh and revive, or improve our mood and calm us. Creating different atmospheres in your bathroom will help achieve both ends, and using different fragrances will enhance the effect.

A warm, but not too hot, bath works by increasing the body temperature, which then begins to drop, mimicking the body’s reaction to the onset of sleep. For many of us who share a home, have a chaotic work schedule or even work from home, it is a great way to change the pace of your day by signifying some time specifically for yourself and your relaxation needs. Even preparing your bathroom for your soak can be restful. Research has shown that low-level tasks, such as cleaning or organizing, can help balance the mind and relieve stress. If you repeat the same process nightly, you will start to relax as soon as you hang your towel on the radiator.

Almost any bathroom can be turned into a mini spa retreat with clever storage, plants, evocative scents and lighting. A lock on the door can also keep the rest of the world at bay.

First, you need to eliminate all the unnecessary clutter in your bathroom. This may seem difficult as many bathrooms tend to be small, but there is room for improvement in most situations so invest in some stacking boxes that won’t take up much floor space, and pack away children’s toys or the products you don’t use every day but would like to keep. Before you simply put things away, though, ask yourself when was the last time you used them – a lot of perfumed products go ‘off’, so as a rule if you haven’t used something in two months you should use it up quickly or throw it away.

If you are not disciplined enough to keep them tidy, replace open shelves with slim cupboards with doors. If you don’t want to get shampoo or conditioner from the cupboard every day, swap half-empty, sticky bottles for more aesthetically pleasing pump dispenser containers that go with your color scheme. Getting rid of a multicolored chaos of plastic junk will immediately make a space more calming. Don’t forget to look up – a shelf above a door utilizes often ‘dead’ space and can be used to house clutter-containing baskets or rolled up towels; you could even put your homemade relaxation kit up there, out of the way of small prying hands.

Once de-cluttered, you should put together a kit designed especially for you. A sumptuous bath sheet to wrap yourself in when you emerge is essential, but tries not to use fabric softener on your towels as it coats the fibers with a substance that tends to stiffen them.

Candles that contain aromatherapy oils, or oils in an oil burner, will provide a soothing, flickering, melatonin-triggering low light and a calming fragrance. Finally, include something scented in your bath to promote rest. As you become accustomed to your ritual, the evocative nature of scent, which is known to generate memory recall, will make you associate this daily routine with calm and peace. Try one of these relaxing, stress-balancing recipes:

• The color and pretty daisy like shape of chamomile flowers are lovely to look at; sprinkle the heads into the bath and sip a cup of chamomile tea while soaking.
• A combination of Dead Sea salts with a few drops of sandalwood and lavender essential oils will rest both aching muscles and a tired mind. For a choice of other calming scents and their properties, search or read on our website on aromatherapy.

Treat yourself to some huge, soft bath towels so that you can feel warm and safe after a mood-changing and restful bath. The scent of flowers, such as rose and chamomile, can help ease away anxiety and worries. Use them in their flower or petal form as a visual treat, too. Put together a kit of your most effective and relaxing aromatherapy or bath-oil scents. Reach for this emotional first aid kit whenever a day has been long and difficult.

Before you go into the bathroom, deal with annoying stresses so that you don’t lie there fretting. Put the washing machine on, have any chats about the day’s demands with those who need filling in, then make it clear that you are not available for the next 30 minutes. You may even want to hang a ‘Do Not Disturb’ sign on the door; someone knocking to ask if you’ve paid the phone bill can be very disruptive.

Bath time might be the time to get out your notepad. Write down any of the stresses that have happened during the day, errands you feel you need to deal with, or things that worry you. Writing them down will help you put them aside while you sleep, and sleeping well will allow you to cope with them much better the following day. You will often find that half of the things you are worrying about don’t actually need any attention; they are just the product of an overwrought mind. If you don’t want to write them down in the bath, keeping a notepad by the bed is also a good way of ‘doing’ something about worries that may cause insomnia. You also need to grant yourself ‘permission’ to go to bed, and not feel that you are shirking responsibilities.

Pep Up the Passion

Use music and scent to quickly change the energy in your bedroom after a long, demanding day. Choose something sultry, rather than distracting, for background noise (yes to easy jazz, no to heavy rock, unless you want your partner to break off to do a guitar solo halfway through). Scent acts very quickly to alter an atmosphere: try ylang ylang in an oil burner, as the flickering light will also enhance the mood. A row of candles standing on a long mirror will also add a sense of occasion. lf your partner still can’t shake off the stress of the day, get them to try this simple ‘state breaker’, which will instantly encourage them to release themselves from their mood. Sit straight with your eyes closed, then breathe in deeply through the nose and out slowly through the mouth; repeat three times to attain a more relaxed state.

The bedroom is more than just a place to sleep. By using lighting, scent and music you can change the mood to one for getting in the mood.