Natural Health: My Leaving Cert-bound daughter is stressed and can't sleep

Plus: natural ways to whiten coffee-stained teeth

Lemon balm supports healthy cognitive function and helps with relaxation. Its uplifting scent can help prepare the body for sleep.

My daughter is stressed about the upcoming Leaving Cert exams and is finding it hard to sleep. What natural remedy would you recommend?

Difficulty sleeping will certainly contribute to your daughter’s stress levels. Sleep is crucial for brain health, memory, and mental acuity, as well as for regulating emotional wellbeing and managing stress and anxiety.

The Bach combination Rescue Remedy — a similar remedy to the Australian Bushflower Emergency Essence — is good to have on hand for exam stress. The remedy is available in drop, spray, and cream form, so there is bound to be a formulation that works best for your daughter.

The adrenal system is often overloaded during times of increased stress. This means that your daughter will likely benefit from supplementing with a B vitamin complex, since stress — emotional, mental, and physical — burns through our stores of this vitamin group. B vitamins help support nerve health, which is good for sleep and rest.

It’s best to take B vitamins in the morning as they may disrupt sleep when taken in the afternoon or evening.

The mineral magnesium is a nerve-supportive nutrient that can help with sleep difficulties and anxiety.

Magnesium is most effectively absorbed when applied topically as a spray, gel, or cream, but it can also be taken internally as a capsule or powder.

One of my favourite herbal teas for combating stress and helping with sleep is lemon balm (Melissa officinalis). Use a teaspoon of dried herb or three to five fresh leaves, and steep for two to four minutes. Drink two to three cups daily. Lemon balm supports healthy cognitive function and helps with relaxation. Its uplifting scent can help prepare the body for sleep.

Certain techniques and therapies can help offset the effects of stress on the body. These include breathwork, meditation, acupuncture, massage, and acupressure. If your daughter only has time and energy for one of these, perhaps start with mindful breathing, which can be done almost anytime and anywhere.

I drink coffee with milk, but my teeth still have stains. Is there a gentle whitener I could use?

Coffee, red wine, tea, turmeric, leafy greens, and dark berries are common culprits for staining teeth. Activated charcoal powder is one of the most gentle whitening products.

Charcoal helps remove stains and plaque from teeth and is often found in oral care products such as toothpaste, mouthwash, and toothbrush bristles. If you can only source activated charcoal in capsules, open the capsules and pour the contents into the bottom of an eggcup for ease of use.

Then, dip your toothbrush in plain water (or use a little natural toothpaste) and the activated charcoal. It is messy and turns your mouth black, but this rinses away with water.

Activated charcoal is carbon produced from willow bark or coconut fibre exposed to air or steam at extremely high temperatures.

This causes it to develop an extensive network of fine pores and become highly adsorbent. Adsorbency is different from absorbency in that it binds to toxins for safe removal.

Another natural method is to use a 3% hydrogen peroxide solution as a weekly or monthly mouthwash to help remove stains from the teeth.

Baking soda is often recommended for whitening teeth and removing stains. However, it can be too harsh for some people, particularly where the teeth are already pitted or prone to staining.

• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.