Zoë Smith, Weleda’s Superintendent Pharmacist, offers advice on ways to get a good night’s sleep.

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We all know how important a good night’s sleep is, and how wonderful it is to wake refreshed, ready for the day ahead. If sleep is elusive, or you’re going through a period of tossing and turning, thoughts whirring, and counting sheep just isn’t helping, here are some tips that may help.

• Try to fix a bedtime and wake up time – our bodies like routine.

•  Allow an hour’s wind down time before bed - perhaps indulge in a warm bath with Lavender Relaxing Bath Milk, followed by a massage with Lavender Relaxing Body Oil. For babies and children our soothing Calendula Bath helps the calming down process at the end of the day.

•  Avoid daytime naps, or if you do nap make it short - no more than 30 minutes – preferably late afternoon when our batteries may need recharging.

•  Avoid alcohol in the evening. Although it can help induce sleep, we tend to wake a few hours later as alcohol levels fall.

•  Avoid caffeine (coffee, tea, cola, ‘energy’ drinks) in the evening.

•  Avoid heavy meals in the evening – follow the adage: ‘breakfast like a king, lunch like a prince, dine like a pauper’.

•  Make sure the room is well ventilated and the temperature is comfortable – better for the air to be on the cool side than too hot. For occasional sleeplessness in adults Avena Sativa Comp Drops can aid relaxation and promote restful sleep. Take 10-20 drops half an hour before going to bed. This can be repeated once if you wake during the night. There are also a number of homeopathic remedies which can help – see chart. Sometimes sleeplessness is due to a minor niggle or health problem. If bothered by night-time cramps try massaging the feet and legs with Copper Ointment at bedtime. For aching, tired legs, try Chestnut Toning Bath Soak.

Another common cause can be those ‘power surges’ (at Weleda we like to think of them as ‘Mediterranean moments’) experienced by many of us women of a certain age! Wala Melissa/ Sepia Comp Pillules (20g – only available from pharmacies or Weleda Pharmacy) can help with menopausal symptoms. Take seven pillules three times a day to start, then reduce dose according to response. ‘Laugh and the world laughs with you. Snore and you sleep alone’ observed author Anthony Burgess. People often joke about snoring but it’s no joke lying next to someone whose decibel level may average 60-90 (normal conversation registers around 60), so it’s not surprising relationships can suffer. This very common problem affects 25% of us all the time and up to 45% if occasional snorers are included. Snoring is more common in men, and in those who are overweight.

It’s also worth checking a few things:

•  Sleeping position – snoring is usually worse when lying on the back. Hence the old wives’ remedy of cotton reels sewn into the back of pyjamas –painful! Try a pillow behind the back to prevent rolling.

•  Losing a few pounds may help if overweight.

•  Avoid alcohol in the evening.

•  If part of the problem may be a congested nose then inhaling steam before bed can help, as can Oleum Rhinale Nasal Drops (15ml – only from pharmacies or Weleda Pharmacy).

•  If the nose is very dry, so aggravating snoring, try Rhinodoron Nasal Spray.

Please note: Some Weleda medicines are not available online due to either licensing restrictions or they may need to be made-to-order. You can phone Weleda and ask to speak to a pharmacist for advice on how to get them. Call 0115 944 8200.

Homeopathic table of sleep ailments

The remedies below are those most commonly used to treat sleeplessness and symptoms described, however each person is unique so it’s best to consult a qualified homeopath for the recommended dosage or if their symptoms vary from those described.

Click here for further information on homeopathy

Click here to find a Homeopathic Practitioner in your area

A to Z of homeopathic remedies

You can also call Weleda and ask to speak to a pharmacist for further information 0115 944 8200.

Recommended adult dose: 2 tablets, sucked or chewed at bedtime, for 7-10 nights.

When using medicines, always read the label and if in any doubt about your symptoms consult your doctor.

Sleepless from	Wake up	Other symptoms	Worse	Better	Remedy
Anxiety and fear	Between midnight and 2am	Tossing and turning; worried and apprehensive; dreaming of danger	When cold	When head raised by pillows	Arsen alb 30C
Excitement; whirring thoughts; inability to switch off	Around 3am, then only doze	All senses more acute; sleep disturbed by dreams	For noise	For warmth	Coffea 30C
Mental strain	Too early - 3-4am - and unable to sleep again until almost morning	Irritability during day; possible nightmares	After over-eating and/or too much alcohol	After a nap, if allowed to finish it	Nux vom 30C
Over-active mind going over the events of the day	Around 4am	Dreaming a lot; talking and laughing in sleep	In heat or warm room	When uncovered	Lycopodium 30C
Shock, fright, panic		Fearful of dying; nervousness; restlessness; nightmares with tossing and turning	In warm rooms	For fresh air	Aconite 30C

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