Methods for attaining better health include better rest and sleep.
This blog contains 7 ways to achieve better sleep. Some of these may be new for you, other tips may be a little reminder of what you already know.
Maybe you can set a new resolve to attain better sleep. I know I need to reset this resolve myself from time to time! :)
1. Take a bath or shower just before retiring for the night. The body temperature will warm up with the bath or shower, but then cool off afterward. The body needs this dip in internal temperature to sleep well.
Use a toxin-free bath and shower gel with essential oils infused to help you achieve that relaxed state of mind. ( I love the bath and shower gels I use, message me for more info about them J )
2. Cut off technology with screens at least one hour prior to bedtime. The blue light emitted from these screens is detrimental to good sleep
If you wish to read, read a book rather than an eBook. Or listen to a calming audiobook, or listen to familiar favorite music. Your body’s melatonin level is affected by light. Melatonin is a hormone in your body that helps set your sleep cycles.
When you must work on your laptop in the evening, or otherwise be exposed to screens, consider wearing blue light blocking eyeglasses. These are readily available for as little as $14.
3. Avoid caffeine intake after your noon meal. Caffeine actually plugs the adenosine receptors in your body that would normally help with “time to go to sleep” hormone levels. In addition to blocking these receptors, adenosine is left out and about. As it breaks down, it makes you feel more tired in the late afternoon, often spurring a person to drink yet more caffeinated beverages.
The resultant “caffeine Kick” drops off pretty quickly elsewhere in the body, but has a long half-life in your brain, keeping you awake long after the lights are off. Decaf coffee has a lot less caffeine than regular coffee, but still has some, and with its long half-life in the brain, can keep you awake into the wee hours as well.
4. One of the most difficult of the recommendations to actually follow is to get consistent sleep hours. Following the same sleep schedule on both weekdays and weekends will help you fall asleep more quickly with better sleep quality.
Most of us have difficulty maintaining this kind of schedule, and will take a nap here and there. If you find you must take a nap, keeping it to a short 15 to 20 minutes may avoid the pitfalls of a messed up sleep schedule and hormone shifts.
5. Talk about your renewed efforts for better sleep with your family. Support from family members can be helpful, with home activity, lights, and sounds.
6. Avoid drinking alcohol just prior to sleeping. Alcohol can help you fall asleep more quickly, and to sleep more deeply at first. Unfortunately, alcohol intake is related to reduced REM sleep, and overall, results in poorer quality sleep.
7. Using a diffuser with essential oils that are calming in the evening can help you relax and sleep better. Many “oily” folks run their diffusers in the living or family room in the evening. Others set the diffuser to run at the bedside.
Another alternative if you don't have a diffuser is to put a drop or two of these essential oils on to the palm of one hand, rubbing your hands together, then applying the oils to the bottoms of your feet.
Favorite oils for the evening include Lavender, Cedarwood, Vetiver, and blends such as Peace and Calming or Stress Away. I have included a bedtime recipe for your diffuser below:
Sweet Dreams (diffuser recipe)
Put water into the diffuser to the “fill line”
Add 3 drops Lavender essential oil
Then 2 drops Cedarwood essential oil
And 2 drops Peace and Calming essential oil
I hope you enjoy this combination in your diffuser!
Contact me here for MORE INFO!
Not all essential oils are equal! Essential oils bought on the shelf in your neighborhood store are not
equal to quality essential oils that are produced without toxins or additives.