SolveYourProblem eLearning Series: Natural Sleep Remedies
Please Help Me Sleep Better At Night!

A Warm Bath Helps You Relax

A warm bath an hour or more before bed may help you relax and feel drowsy. It is important that you don't have your bath right before bed as the warm water will raise your body temperature and have an arousing effect on you rather than a sedating one.

You need to allow time for your body temperature to lower by bedtime while still remaining relaxed and peaceful.

The warm water will affect your circulatory system and ease your body into restfulness as well as alleviate tension.

Try adding to the mood of your bath by creating a serene atmosphere:

• Place candles around the bathtub.
• Keep the lighting low.
• Burn your favorite incense.
• Listen to relaxing music.

Add herbs to your bath to induce relaxation. Tie the herbs in a bag and suspend the bag under the hot water while the bath is filling. Soak in the bath and enjoy the aroma of the herbs.

The following herbs are recommended for a relaxing bath:

• Chamomile
• Lavender
• Lime flower
• Mint
• Passion flower

Use aromatherapy oils to promote a relaxing bath. Add four or five drops of the essential oil to your warm bath after the water has been turned off. The following essential oils are recommended:

• Chamomile
• Hops
• Lavender
• Neroli
• Rose
• Vetiver
• Ylang-ylang

Try the following recipe for bath powder and add it to the warm water as the bath is filling. The combination of honey, milk, and lavender will soothe and relax you.

Milk and Honey Bath

Ingredients:

• 1/2 cup liquid honey
• 3 cups powdered milk
• Lavender buds

Preparation:

Combine all the ingredients in a large bowl and mix well. Keep the mixture in a tightly sealed jar. Scoop out a generous amount of the milk bath and dissolve in warm water.

The goal of a warm bath is to relax you, easing tension and stress. Try adding it to your bedtime routine using a variety of herbs and essential oils.

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