Potions, teas, vitamins, drinks, massages and herbal baths are all helpful in inducing a good night’s sleep. But there is one more secret that few people ever think of. Try the following and let me know what you think….? 1. A herbal bath can soothe your nerves and relieve insomnia. Boil 2 ounces of Balm leaves in water for a few minutes, then let steep for 20 minutes. Strain and add to your bath water. Your bath water should be warm, but not hot, as the latter could stimulate rather than soothe.

2. Make a tea out of one or several of the following herbs: Catnip, Cowslip, German Chamomile, Hops, Passion flower, Valerian, Balm, Linden and Melissa. Drink several times a day if possible.

3. Inositol, one of the B vitamins, as well as pantothenic acid, both help to induce sleep. Try both together. Inositol: 1 to 3 grams and Pantothenic Acid: 1/2 to 2 grams. Drink an hour before bedtime. 4. Tryptophan is a natural amino acid which induces sleep. Combined with calcium it can be even more effective. Try the following program:

(a) 3 trypthophan tablets half an hour before bedtime.

(b) 1 chelated calcium and magnesium tablet 3 times a day and 3 tablets half an hour before bedtime.

5. Turkey is an excellent source of tryptophan and milk of calcium; therefore, a turkey sandwich with a cup of warm milk at bedtime might cure your sleeplessness. A cheese sandwich would also help, as cheese (as well as milk) contains both tryptophan and calcium.

6. Make an effective sleeping potion:

(a) Combine 1 tbsp. tincture of Valerian (from a pharmacy), 1-1/2 tsp. of apple cider vinegar, 3 tbsp. of honey and 2 tbsp. of gin or vodka in a cup. Stir.

(b) Add 2 tbsp. or more of hot milk and stir again.

Drink this mixture warm or hot half an hour before bedtime. If you are not asleep within an hour, repeat the dose. Do not drink more than 2 doses in an evening.

7. Massage the soles of your feet with mustard oil at bedtime. 8. And last, but certainly not least, here is my favorite. A Simple breathing exercise that can be done just before retiring: Sit in an upright chair with the spine straight and the eyes closed, feet flat on the floor a few inches apart. Keep your hands relaxed and in a comfortable position in your lap. Take a long, slow, deep breath and hold for a count of three. Exhale and feel how the body relaxes. Repeat three times. After the three deep breaths in which you breathe in slowly, hold for a count of three, exhale and relax, bring your breathing back to normal while you remain in the straight-spine position. Become aware of how your breathing consciously slows down, relaxing the body more and more as it goes deeper and deeper into a state of deep relaxation. Concentrate only on your breath, breathing deeply until you feel a stillness you have never experienced before. Be at peace with yourself and the world. Breathe deeply for approximately 20 minutes while you think only of your breath and your breathing. And when your mind wanders, which it will, just bring it back to your breathing.

Nymph completed her L.T.C.L. in music and drama, and obtained a B.A. Psychology and Philosophy a few years later. She trained as formal singer under various renowned vocal advisers and performed in numerous concerts, recitals, and oratorios. After a car accident that lead to a few neuro surgeries, she began investigating the benefits of deep relaxation and wrote a few books and numerous articles on the subject.

e-mail: nymphkellerman@telkomsa.net

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