Natural Health: I'm waking up during the night due to work stress

and the best essential oils to help boost concentration and mood

Work stress is a common factor in night waking and ruminating thoughts. Picture: iStock 

Work is busy, and it’s affecting my sleep. I’m waking up in the middle of the night with my mind racing. I’ve started writing down a to-do list before bed. It’s helping, but only a little. What would you suggest?

Getting your racing thoughts down on paper is a highly effective technique when you are in a place of mental overwhelm, particularly if it is impacting your sleep. It can help clear the mind and prevent rumination when you are winding down before bed. I suspect that the longer you write your to-do lists, the more you will benefit.

Work stress is a common factor in night waking and ruminating thoughts. It is vital to prioritise self-care as much as possible, to help offset stress and to prepare the body and mind for a restful night.

Deep restorative sleep is necessary for crucial repair and rejuvenation processes in the body, and a lack of quality sleep can contribute to further stress and night-waking, creating a catch-22.

Simple techniques to work into your routine include daily movement (stretching, walking, exercising, or even dancing), eating whole foods, staying hydrated, and practising daily breathwork. Emotional strain can also impact the quality of our sleep, so invest your precious energy into the relationships in your life that are truly nourishing and uplifting.

If you are not already using magnesium, I would recommend it. Magnesium not only helps to improve the quality of your sleep, but it also supports nerve health and the production of serotonin. Take a multi-pronged approach by supplementing with magnesium, using a topical magnesium product, such as a magnesium spray, before bed, and adding magnesium-rich foods to your diet.

Fish, artichokes, bananas, figs, grains, prunes, dairy products, nuts, beans, beet greens, broccoli, legumes, parsnips, pumpkins, spinach, fermented soy products, squash, courgettes, tomatoes, and potatoes are all good sources of magnesium. If you choose to supplement, take around 300-350mg daily.

I got a lovely oil diffuser for Christmas. However, I don’t know where to start with essential oils. What combination would you suggest to help boost concentration and mood?

Working with essential oils and discovering which scents resonate can be an enjoyable and simple way to exercise your creativity.

For concentration, I recommend sweet basil, an excellent oil to bring about focus and mental clarity. Other oils that can help include peppermint and spearmint, as well as sharper citrus oils such as lemon and lime.

It is worth noting that sweet marjoram oil can have the opposite effect, being quite sedative, so perhaps steer clear of it unless you are preparing a sleep blend.

You need to find a scent that works for you. There is no point choosing an oil with mood-lifting benefits if the scent doesn’t appeal to you, since an uplifting blend should be a pleasant experience.

Clary sage is commonly used in mood-boosting blends and can also help with hormonal imbalances. Rose geranium is another delightful mood oil.

The one family that most people gravitate towards for mood lifting is the citrus group — especially mandarin, pink grapefruit, sweet orange, and tangerine.

If you are making your own blends and find that something is a bit too floral or herbal, you can also use citrus oils to ‘cut’ through the scent. Use mandarin, tangerine, or sweet orange for a brightening and uplifting effect; lime, white grapefruit, and lemon for a vibrant, clean feel. Pink grapefruit covers all bases.

Finally, less is more. Start with a few drops so that you don’t overwhelm your senses — most rooms are fine with three to five drops unless it is a very large open space, where you can use eight to 10 drops.