Good Night, Sleep Tight!

Good Night, Sleep Tight!

Contributed by Joanne Barber

For many, getting some shut-eye is as easy as, well, shutting their eyes. Others, unfortunately, find it difficult to drift off to dreamland.

If restful slumber eludes you, try out these simple tricks to lull your senses and get the beauty rest you need:


Have a dinner that’s filling enough to stave away hunger pangs yet light enough so you don’t feel like you’re bursting at the seams.

Opt for vegetables, salmon, ground beef, chicken, chickpeas and walnuts. These fresh foods increase your body’s melatonin and serotonin - hormones that are crucial in regulating your sleep. A warm glass of calcium-rich milk also works as a great sleep inducer.

While vitamin B6 ensures the proper function of your nervous system, steer clear of this before bedtime as it has been linked with sleep disturbances and insomnia.


Relax and calm your senses with a homemade pillow spray. Simply mix a few drops of fresh lavender or ylang ylang essential oil with water in a small bottle. Spritz a little around the bedroom or on your pillow to help you ease into a deep slumber. 


About 10 years ago, I went through a phase of meditating to music and stories before going to sleep. I rarely do it these days, as I like to separate the feeling of mediation from that of sleeping. However I do enjoy recounting positive thoughts before I sleep.


The body is naturally programmed to sleep when it’s dark so draw the curtains and dim the bedroom lights for a good night’s rest. Avoid artificial light sources such as the television, laptop or your mobile phone before you turn in.


Your body temperature naturally dips at night. Make it a habit to take a warm bath or shower just before hopping into bed. The rise and gradual fall in body temperature produces melatonin, which promotes sleep.