Chamomile tea is the most widely used calming drink throughout the world.

It has been prized for thousands of years for its ability to calm the mind and comfort the senses… all the way back to Ancient Egypt, where it was dedicated to the Gods because of its extensive healing qualities.

The power of this little flower is well known today; with The U.S. National Library of Medicine listing over 100 ailments and conditions that Chamomile has been used to treat.

Just a few of its medicinal uses include:

• Reducing stress and anxiety
• Relaxing muscles
• Reducing inflammation (internal and external)
• Easing PMS and menstrual cramps
• Aiding digestion
• Easing upset stomach and gas
• Relieving headaches

When it comes to help with sleep, it is a powerful relaxant, with anti-inflammatory, anti-spasmodic and anti-allergic properties, and is safe to use for babies and children.

It has been proven to increase levels of Glycine and hippurate in the body. Glycine is a chemical that relieves muscle spasms and acts as a nerve relaxant. Hippurate has antibacterial qualities.

Chamomile relaxing effects wont make you drowsy like prescription sedatives do. It will simply ease stress and anxiety and help you feel more calm and peaceful as you get on with life. So you can safely use it throughout the day, which is especially beneficial if you suffer from stress related conditions like stomach ulcers or other digestive problems, irritable bowel or muscle pain and twitching.

How to make a cup of Chamomile tea

For maximum benefit, steep it for at least ten minutes in a teapot or cup with lid (when steam evaporates the medicinal value is decreased).

If you’ve tried drinking it as tea and been put off by the taste, try a few different kinds before you give up. Different brands and qualities vary in taste a lot. Mixing in a little peppermint, honey and/or lemon can make it a much smoother drink.

If the tea just doesn’t work for you – you can take chamomile in capsule or liquid form.

Sweet Dreams!

Anna

Being tired is one thing, resisting it is another. When you put the two together it’s a recipe for feeling worse.

What if feeling tired was OK? It might sound like a radical suggestion, but what if feeling tired could be just that,  and not snowball into more and more suffering?

When I feel tired, my brain doesn’t work well and my energy levels go up and down like a yoyo. If I let go of resisting and ask myself what I need to feel better and actually listen and act on what I hear… I can get on with life. If I spiral into negative thoughts and expectations, my experience follows suit.

What is your first thought and subsequent action when you notice you feel tired?

Most people have a default reaction that’s usually something like: judgment (this isn’t good) and resistance (I don’t want to feel this). The effect of this is more tiredness, negativity and stress and less and less sleep.

There is another option. It is saying ‘yes’ or at least ‘ok’ to the tiredness and breathing into it with acceptance and self-care, so you can respond to it in a way that helps it pass with more ease.

How do you usually react to tiredness?

Take a moment to consider how you react to feeling tired… what do you tell yourself, think about, expect and anticipate, what do you do and with what attitude?

Denial is another form of resistance, so maybe you ignore it or pretend it’s not there or maybe it feels so normal that you are numb to it… along with your deeper needs.

The cascading effects of resisting tiredness can look like; thinking the worst, complaining, drinking loads of coffee, overeating (especially sweets) being mean to yourself and others, getting stressed and totally exhausted, not sleeping well and waking up even more tired.

Sound familiar?

You can break the cycle.

By becoming aware of how you habitually react to tiredness, you can choose to improve your relationship with it and maybe even make friends with what has felt like a debilitating enemy. You will be well rewarded.. by feeling better much quicker, getting more done and ultimately being able to wind down and sleep well.

How to make friends with tiredness

1. Accept it
   When you notice that you feel tired, see if you can soften your response to it. Notice the tendency of your mind to run into the future and make up stories about how difficult everything is going to be, and gently pull it back into the present moment. Say something encouraging and supportive to yourself like “It’s OK… I am just feeling tired right now.
2. Breathe
   Breathing deeply gives you more energy, clarity and peace of mind very quickly. Put one hand on your belly, let your shoulders relax and take 5 deep breaths.
3. Check in with what you need to feel better
   Ask yourself what would help you feel better right now. Maybe it’s a simple as drinking a glass of water, having something to eat or going for a ten-minute walk to clear your head. Listen and respond with care. Tell your inner critic to take a nap… and practice being nice to yourself.
4. Simplify your schedule as much as possible (ask yourself where you can delegate or re-schedule)
   Instead of pushing yourself into exhaustion, take a moment to ask if there is anything you have planned for the day or evening that can be re-scheduled or be delegated.
5. Eat Well
   Low blood sugar causes tiredness and scattered thinking… so eat regular meals. Good quality protein is a fantastic source of energy for both your brain and body. It also reduces cravings for sugar. Make sure you include adequate protein with breakfast and lunch. (This one tip alone has changed the lives of hundreds of my clients by giving them more energy throughout the day).
6. Plan a relaxing and nurturing evening so you can wind down into quality sleep
   As you look ahead into the evening, plan to wind down early and take care of yourself so you get a good nights’ sleep and wake up feeling more revitalised tomorrow. 

   Anna

If you wake up tired or spend your days feeling exhausted, absentminded or grumpy, it’s likely that you’re not getting enough quality shut-eye.

Our fast paced, high tech world is geared towards cutting back on sleep in lieu of other things that seem more important or interesting, but the price you pay is high…

Lack of sleep decreases your physical health, mental clarity, productivity, emotional balance and ability to have positive relationships. It also puts you at high risk of getting seriously ill due to decreased immunity.

The National Sleep Foundation has published a report stating that short sleep duration is also linked with:

• Decreased ability to pay attention, react to signals or remember new information
• Increased risk of motor vehicle accidents
• A greater likelihood of obesity due to an increased appetite
• Increased risk of diabetes and heart problems
• Higher risk of depression and substance abuse

It’s a sad fact that a huge percentage of adults and children are suffering from these symptoms due to lack of sleep.

So how much sleep do you need?

Extensive research shows that adults need at least 7 to 8 hours of quality sleep every night to stay physically and mentally healthy. Teenagers need 8 to 10 hours and younger children need more.

Quality of sleep plays a part in how much sleep you need, as does your age, lifestyle and  state of health. For instance, you need more sleep than usual when you’re sick, pregnant, sleep deprived or engaging in strenuous physical activity.

Pay attention to your own individual sleep needs by assessing how you feel on different amounts of sleep. Are you productive, healthy and happy on seven hours of sleep? Or does it take you eight hours to get you into high gear?

If you want to live a healthy and vibrant life you need the right amount of quality sleep as much as you need good nutrition and exercise.

Here are a few practical tips to help you get enough good quality sleep…

• Stick to a consistent sleep and wake schedule, even on weekends
• Finish eating at least 2 hours before bedtime
• Avoid stimulants such as sugar, caffeine and nicotine in the evening
• Start unwinding and relaxing before you go to bed
• Create a sleep friendly environment that is dark, quiet and cool
• Most importantly – make sleep a priority!

Anna

Hay fever can wreak havoc on your sleep and set you into a tailspin of exhaustion and frustration. If you accept how you’re feeling as some kind of norm, you’ll only keep suffering and so will everyone around you!

No matter how clogged up you are right now, there are simple things you can do to ease your symptoms, improve your sleep and support your body to recover sooner than later.

When your body and immune system are strong you can cope with changes in the environment (which is why some people never get hay fever).

But when you’re run down and your immunity is low, or your digestive system is weak, you are more likely to react to environmental changes like seasonal pollen and pollutants.

Use these practical strategies to combat hay-fever for immediate relief, faster recovery and better sleep…

Clear your nose with a steam bath
Add steaming hot water to a large bowl and place it on a table. Sit comfortably and cover your head and the bowl with a big towel and inhale deeply until the water cools, then blow your nose thoroughly. Add a drop of eucalyptus essential oil to the water for a more thorough clean out.

Soothe your eyes
Soak two chamomile teabags in hot water and allow them to cool. Lie down, put the tea bags directly on your eyes and rest for ten minutes while they sooth your eyes. To refresh the bags simply put them back in the water to moisten and repeat as necessary. You can also put a tea bag on your nose to sooth redness.

Let yourself rest
Hay fever is an allergic reaction. Your body is working hard to overcome the allergy and bring you back to wellness. You need more rest for this to happen quickly, so stop pushing yourself and honor your need for rest.

Give your immune system a boost
Take Vitamin C three times a day. Avoid caffeine, alcohol and sugar (increasing your protein intake at breakfast and lunch will reduce sugar cravings). Rest when you feel tired and go to bed before 10pm.

Take nettle
Nettle leaf (Urtica dioica) has been used for centuries to combat hay fever. Drink a strong brew of nettle tea at least three times a day, or take a dose of nettle tincture every few hours until symptoms ease.

Eat apples!
Apples contain Quercetin, which has been found to reduce the wheezing and sneezing of hay fever. Quercetin contains natural pigments called flavonoids, which stop the cells in the immune system from releasing histamine – and so reduce the allergic symptoms. Eat them raw, or stew them with a pinch of cinnamon for a soothing and supportive treat.

Avoid cold and mucus forming foods and drinks
Cold foods and drinks make hay fever worse. They also lower immunity and weaken digestion. Stick with warm and nourishing foods and drinks and until symptoms ease. Avoid milk and dairy products… especially ice cream!

Drink something helpful
These drinks will help speed up your recovery…

• Fresh ginger tea – grate fresh ginger into a cup and add boiling water
• Lemon in warm water with a pinch of cayenne pepper and honey
• Nettle, chamomile, calendula and mint tea – you can use these individually or make any combination and add honey to taste.

Go ahead and take some of these easy to follow steps to help yourself feel better right now.

If your symptoms persist, get some professional support from a naturopath or acupuncturist so you can recover sooner than later.

If you’ve had sleeping problems for any length of time, it is understandable and even reasonable that you worry about sleep and expect to sleep badly. The important thing to realize is that this way of thinking doesn’t help you sleep well.

What you think determines your actions and your actions determine what you experience.

Denis Waitley PH.D Psychologist, A trainer of NASA astronauts and Olympic athletes, sums this up perfectly in his quote:

“When you go there in the mind – you will go there in the body.”

By changing your attitude and expectations towards something or someone, the way you act and what you experience will automatically change.

This means that if you improve the way you think about sleep, your experience of sleep will improve. If you think more like a person who sleeps well… you will become a person who sleeps well!

Follow these 3 steps to change the way you habitually think about sleep, so you can become a great sleeper…

Step 1. Stop dwelling on sleep in any way
People who sleep well generally have a neutral attitude towards sleep and look forward to going to bed. They don’t think or worry about sleep.

Whenever you notice that you’re thinking or feeling anxious about sleep… stop whatever you are doing. Bring your attention to your body and your breathing. Without judging yourself or the thoughts, choose to let the thoughts go (or drop them) as best you can.

Then switch your thoughts to something that makes you feel good. This will be easier if you pre-determine what you will think about. So grab a piece of paper now and write down three things that you can think about to help you feel at ease and relaxed. It can be anything, just be sure it is not connected to difficult issues in your life… or to sleep!

My favorite ‘feel good’ things to think abut are; the deep blue ocean of my childhood, dancing to uplifting symbols for facebook” title=”music symbols for facebook”>music, and Gabriel – my beloved 3-year-old friend who always makes me smile.

Step 2. Stop talking about sleep
People who sleep well don’t talk about sleep or consider it a ‘problem’.

Whatever you think about, you talk about… and vice versa. Talking about sleeping problems reinforces thoughts and emotions related to your sleeping problems. This keeps your attention on the problem, which only makes it worse.

Do an experiment for the next month… Stop talking about sleep. If someone asks about your sleep, answer him or her briefly and positively. Diffuse the question with a simple answer like: “Thanks for asking… I’m sleeping Ok.” Then guide the conversation to a different topic.

The less you talk about sleep, the less you’ll think about it, which will help improve your sleep.

Step 3. Start expecting to sleep well
People who sleep well expect to sleep well. They never doubt it.

When you expect to sleep badly, or anticipate having a difficult night – it is very likely that you will. If you release doubts, fears and negative expectations and start expecting to sleep well (even just a little) your sleep will improve.

You can start doing it right now… Take a few deep breathes, and let your jaw and shoulders relax. Think about tonight – the evening that is ahead of you. Notice the thoughts and emotions that arise as you think about how you will sleep tonight. What are you are anticipating, or expecting to happen?

Notice what your default expectation is regarding sleep. Watch it without judgment. Now, as best you can… let it go. Taking a few deep breaths will help you let go.

Now start imagining yourself feeling calm and at ease before going to bed. Then imagine that you are in bed, and you’re allowing yourself to relax more and more, releasing any fear or doubt that you will not sleep. Imagine that you fall into a peaceful sleep.

The more often you anticipate sleeping well, the easier it will be for it to actually happen.

Anna

P.s. For more practical tips that will help you relax in bed and fall asleep, take a look at: How to calm your mind and relax your body.

I’m often asked if daytime naps help you sleep better at night, or not.

The answer is Yes… as long as you only nap for 25 minutes or less.

Why the time limit?

If you nap for longer than 25 minutes, your brain slows down into deeper stages of sleep. This causes two things to happen:

1. You disrupt your 24-hour sleep/wake cycle, and reset your “body clock’. This causes your body to get confused later on when you want to sleep in the night, making it harder to fall asleep, and stay asleep.
2. When you wake from a longer nap you feel groggy and disorientated because your brain has slowed down so much. It then takes a long time for you to wake up and be fully alert so you can get on with your day.

These things don’t happen if you nap for 25 minutes or less… in fact, a short nap is helpful, especially if you’re sleep deprived.

How do daytime naps help you sleep better at night?

Firstly, if you’re exhausted (which most sleep-deprived people are) your body keeps going throughout the day and evening by producing an excessive amount of stress hormones like cortisol and adrenaline. This makes you to feel strung out, on edge and moody… especially by mid to late afternoon.

A nap gives your body a break from these hormones, which helps you feel more at ease in the short term. It also decreases the accumulation of stress hormones in your system, so that by the end of the day, you don’t have to come down from such a highly stressed state. Stress isn’t just in your head; it causes a chemical reaction in your body, which affects you on many levels, including your ability to fall asleep.

For example; You push yourself through continuous bouts of tiredness all day and night, and then get into bed thinking you should be able to sleep because you’re so exhausted. But then you lay there feeling strung out and activated, wondering why you can’t fall asleep. The answer is that your stressed body chemistry hasn’t allowed the production of sleep hormones to be produced.

Another way daytime napping helps you is that it gives you some healthy, sustainable energy and mental clarity to get on with whatever you want to do for the rest of the day. This improves your productivity and outlook on life, which sets you up for a less stressful afternoon and evening, which helps you to get to sleep later on.

How do you limit a nap to 25 minutes or less?

It’s easy… simply set an alarm to wake you up 25 minutes after you lay down. When you hear the alarm, start stretching and taking some long deep breaths and you’ll soon be ready to get on with your day.

Napping in a nutshell

Long daytime naps hinder your nighttime sleep and cause you to feel groggy afterwards. Short daytime naps decrease stress, give you a positive boost and support your ability to fall asleep and stay asleep at night.

So what are you waiting for?  Grab an alarm clock and make yourself comfortable… happy napping!

Anna

Do you wake up in the middle of the night needing to go to the toilet and then find it difficult to get back to sleep? Or… Do you stop drinking in the early evening to avoid waking up in the night with a full bladder?

If you answered yes to either of these questions… you’re not alone.

The need to go to the toilet during the night is natural (if you stay hydrated), but many people have a hard time answering the need and then getting back to sleep.

If you stop drinking to avoid this issue, you will get dehydrated. This is not only a health hazard… it can wake you up! Your body gets uncomfortable and dry when it’s dehydrated, which can cause you to sleep lightly or wake up thirsty.

The best solution is to learn how to get back to sleep after going to the toilet during the night. Then you can keep yourself healthily hydrated and sleep well.

By following these guidelines, you will be able to fall back to sleep after a nighttime visit to the loo…

The 7 golden guidelines

1. Think positively as soon as you wake up

If you have been convinced that getting up to go to the toilet in the night means you wont get back to sleep, or if you’ve been in the habit of getting upset and telling yourself things like ‘Here I go again, I’ll never get back to sleep now’ when you wake in the night with a full bladder, these are the first things that needs to change.

When you’re in bed, and you wake up needing to go to the toilet, say something positive and calming to yourself. Like ‘I am ok, everything is ok, I’m going to get up slowly and easily… and stay half asleep while I go to the toilet. I’ll then come back to bed feeling relaxed and fall asleep.’

2. Do not look at a clock!

This will switch your brain on and wake you up more. Read my article stop clock watching for more info.

3. Go sooner than later

If you need to go to the toilet, go as soon as you realize you need to go. Lying in bed and putting it off will only keep you awake unnecessarily, or cause you to have broken or light sleep.

4. Move slowly and keep your brain quiet

Sit up and walk slowly, and do your business in a slow and relaxed way… with an accepting attitude. This will help you stay half asleep. Let go of the urge to think about stimulating issues, or anything about the future or the past. Speaking to yourself in a calming way can help you do this.

5. Don’t turn lights on

Light wakes you up, so you want to avoid turning lights on. If you need light to go to the toilet, install a small night-light in the hall and/or the bathroom. This will give you enough light without waking you up. Alternatively you could use a small torch that you keep beside your bed.Guys… try sitting down to pee. This will help you stay relaxed so you can get back to sleep, and often eliminates the need for light.

6. Don’t flush!

The sound of the toilet flushing not only wakes you up more, it can disturb other people. Put the lid down, and flush in the morning.

7. Once you’re back in bed, only do things that help you fall asleep

As you get back into bed, stay as calm as possible. Avoid thinking of any issues in your life, or planning the day ahead. Take a few, long deep breaths, and tell yourself ‘I’m going to relax as deeply as I can until I fall asleep. If I let myself relax and sleep, I will be able to deal with life much better tomorrow.’ Then use techniques from my article calm your mind and relax your body until you drift back to sleep.

These guidelines have helped many people get back to sleep after going to the toilet… so why not give it a go?

What have you got to loose…. except more sleep!

Anna

P.s. If you want more practical advice about how to change your sleeping patterns for the better, contact me about my personal sleep coaching sessions.

What you eat in the morning will either give you sustained energy and clarity or catapult you into a day of energetic highs and lows.

If you eat sweetened carbohydrates or skip breakfast all together, you’ll have energy slumps and a foggy brain by mid morning, and then crave stimulants like caffeine, sugar and nicotine to keep you going.

If you eat a balanced, protein-rich breakfast you’ll have consistent energy, mental clarity and much fewer (if any) cravings.

That’s because when you get up in the morning, your blood sugar levels are very low from not eating throughout the night. A balanced, protein-rich breakfast will rebalance your blood sugar levels, feed your brain and reduce cravings.

If you’ve been in the habit of skipping breakfast, or eating a light, sugary breakfast, try eating a protein rich breakfast for the next week and experience the difference for yourself.

I’ve listed some suggestions below, or you can make up your own by incorporating one or more of these protein-rich foods: Cheese, eggs, milk (including soy and almond milk), yogurt, nuts, seeds (especially almonds, pumpkin and sunflower seeds), poultry, red meats, seafood, beans, lentils, tempeh, tofu, whole grains (near complete proteins are found in amaranth, buckwheat, millet, oats, and quinoa).

Yogurt, fruit and soaked nuts

Soak a handful of nuts in water overnight (they stay crunchy, but become easier to digest). Add them to a cup of sugar-free yogurt and some fresh fruit. You can sprinkle ground up flax seeds for a good dose of omega 3 and 6.

Power packed smoothie

Make a protein rich smoothie with lots of nutrient rich goodies, such as high quality milk, yogurt, good quality protein powder and fresh fruit. If you don’t feel like creating your own… you can find lots of great smoothie recipes on-line.

Eggs on toast

Scrambled eggs are really quick and you can add fresh herbs to brighten them up. For maximum nutrition, use good quality brown bread and free-range eggs.

Muesli with milk and yogurt

There are so many interesting, protein-rich muesli’s available now… so be adventurous and choose one that looks yummy and substantial. You can also get lots of nourishing milk alternatives (almond milk is my favourite).

Fish (can be canned) on brown toast or rice

This is a quick and power packed breakfast. People often turn their nose up when I suggest it, but once they try it, many admit that it makes them feel energized and satisfied until lunchtime. So don’t knock it till you try it!

Many of my clients have reported more physical energy, mental clarity and emotional stability, along with fewer cravings when they eat a protein rich breakfast.

It will be easier for you to give this a go if you have all the ingredients you need for the next week… so go out and get yourself some yummy protein rich ingredients.  I promise it will make a positive difference to your day and your quality of sleep.

Anna

When you’re exposed to too much light in the evening, it disrupts your bodies natural wind down process and keeps you awake.

Light exposure (through open or closed eyelids) causes a chain reaction that results in the production of “wake up’ hormones… so you are hormonally (chemically) stimulated and woken up by light. That’s why it’s important to expose yourself to bright light when you wake up in the morning, and why you need to minimize exposure to light in the evening.

If “wake up’ hormones are in your system, it’s difficult for “wind down’ hormones to be produced. Many forms of stimulation cause “wake up’ hormones, but light is one of the main culprits.

If you find it difficult to fall asleep and stay asleep, it will be helpful to minimize your exposure to light in the evening, especially one hour before you go to bed. Why not experiment and experience the effects for yourself…

Here are some practical tips that will make it easy to reduce your exposure to light in the evening…

Around the house

Have as few lights on as possible, and try to avoid bright, or overhead lights. Place lamps around the house to create a relaxing, low light environment. A simple, inexpensive lamp turned to face the wall or ceiling makes a soft, calming light.

In the bathroom

Lights can be extremely bright in the bathroom… which can wake you up just before bed or if you get up to use the bathroom in the night. I suggest using a night-light, which is easy to install and very economical.

In the kitchen

Lights are often quite bright in the kitchen too. Try using the light over the stove, or lamps on the benches.

When using electronic devices

turn the screen brightness as far down as possible.

When reading

You need light to read by, but not a flood light! Lower the wattage in your reading light and even turn it slightly away from you to reduce your overall exposure. Otherwise use a book light that you clip onto your book.

Wherever possible

Replace bright light bulbs with lower wattage bulbs, this saves energy and money too

When you are out

Be aware of when you’re being exposed to too much light, and do what you can to minimise it. For instance, choose restaurants that are not brightly lit, or sit in a place where light is not directly in your eyes. Tell your friends about the effect of light on sleep, and ask if you can turn lights off (this often makes for a more relaxed evening too).

By reducing your exposure to light in the evening, you will feel calmer, more at ease and able to fall asleep easier.

Anna

What if it were possible for you to feel well and be productive after a night of too little or poor quality sleep?

It all depends on what you choose to do when you get out of bed… If you anticipate feeling bad all day, drink nothing but coffee, grumble at the first person you see, skip breakfast and let your thoughts run negatively wild, you’ll make your day much more difficult than it needs to be.

When you make these choices, you set yourself up for an unpleasant day and another night of poor sleep… and on the cycle will go.

So how can you change this pattern and help yourself function well after a night of poor sleep?

Here are 6 steps to having energy and being productive when you don’t get enough sleep…

By giving your body and mind what they need to rebalance and function well, you will feel well, be able to get things done and more likely have a better night of sleep ahead.

1. Accept how you feel

Your first thoughts set the course for the day, so choose them carefully! Resisting, judging and analyzing how you feel uses up a lot of energy and causes you to feel worse.  If you accept how you feel and that you didn’t get enough sleep, you can get on with helping yourself feel better.

2. Drink half a litre of water

When you get up in the morning, you have not had anything to drink for an extended period of time… so you are dehydrated and need to drink water. When you don’t drink water after sleeping, you cause physical stress, constipation and digestive problems (to name only a few). Do yourself a favour and drink half a litre of water as soon as you get up.

3. Eat a protein-rich breakfast

Your blood sugar levels are low after sleeping, because you have not eaten food for a long time. Protein rebalances your blood sugar levels, feeds your brain so you can think clearly and reduces cravings for sugar and caffeine.

4. Spend 5 – 10 minutes in bright light

Light wakes you up by stimulating the production of ‘wake up’ hormones in your body and brain… so get into the brightest light you can and take a few deep breaths. I like to eat my breakfast in the morning sun.

5. Go easy on stimulants during the afternoon and evening

It’s tempting to drink lots of coffee, eat sugar or smoke in an attempt to keep yourself going. The truth is that stimulants make you feel more exhausted once the initial high wears off. They can also cause you to feel agitated and unable to unwind in the evening. So go easy on stimulants during the day… especially in the afternoon and evening, so you can be sure to get a better nights sleep. Try drinking more water and taking little breaks as often as you can. Just 2 – 5 minutes of sitting quietly or walking around the block will lift your energy levels in a much more sustainable way than consuming stimulants.

6. Plan a relaxing evening and anticipate sleeping well

If you anticipate that you will feel bad in the evening and have another restless night sleep, you will. This is because thoughts always precede actions and your actions determine what you will experience. On the other hand, if you plan to give yourself what you need to relax and unwind in the evening and have a good nights sleep, you will more than likely have that experience.

Accepting how you feel and giving yourself what you need to be well and wind down into sleep, are the keys to sleeping well and feeling great all the time.

Anna