Getting sufficient sleep is crucial to sustaining health. Quality and quantity (7 to 8 hours a night) sleep enhances memory, mood, productivity, and immunity, among other things. Occasionally, however, it’s tricky to get that quantity and quality of sleep. Anxiety, busyness, insomnia, repeated waking can all get in the way. Luckily, there are many things you can do to enhance your sleep—and your health! Here are five basics to help you get a good night’s rest:
1. Stick to a schedule
Healthy adults require around 7 to 8 hours of sleep every night. The safest way to get that sleep is to generate a sleep schedule that contains going to bed and wake up at the same time every day, plus weekends. (If you do need to alter your weekend schedule, make an effort not to do so by more than an hour.) To generate your schedule, start with scheduling the morning wake time. Figure out what time you’d need to wake up in order to do everything a typical morning procedure requires: showering, eating breakfast, getting kids ready, packing a lunch, and so on. Next work in reverse from there to find out what time you’ll have to go to bed every night in order to get 7 to 8 hours of sleep.
Keeping a schedule will assist regulate your body’s internal clock, which in turn will make falling asleep and waking up easier. To assist you look forward to your evening routine every night, think about diffusing a peaceful blend of essential oils for the 15 to 20 minutes prior to going to bed.
Here are 2 diffuser recipes you can try:
1:1 ratio of lavender and orange
1:1 ratio of Roman Chamomile and Bergamot.
2. Assess what you eat
Assess what you eat and drink throughout the day and evening. Attempt not to eat too heavily in the 2 to 3 hours prior to sleep, as an overloaded stomach can cause pain or indigestion. It is imperative to also look at how much caffeine you drink. Try not to consume beverages with caffeine after 2 p.m. The stimulating effects of caffeine can go on for hours and make it tricky to get to sleep. One research paper found that caffeine consumed as many as 6 hours prior to bedtime decreased both sleep quality and quantity.
3. Assess your environment and fears
In a study by the American Psychological Association, researchers discovered that 42 percent of adults report having fair or poor sleep quality; of that percentage, almost half report that anxiety is what is keeping them up at night. Simply pinpointing and writing down your stressors can start to reduce those items you don’t need in your life. List the top 10 items that are triggering your stress and then pick 1 or 2 that can simply be removed by delegation, saying no, scheduling better, and so on.
Another source of stress can be the environment you’re sleeping in. It has been suggested that you sleep in a dark, quiet room free from technology—including your smart phone—or distracting LED lights. Run a fan or a noise machine to help calm you. Reducing the temperature a little at night can also help you have a more restful sleep. It is suggested that the room temperature between 60 and 67 degrees Fahrenheit is ideal, for some that may be a little too cool. What ever you normally keep the temperature at, adjust it down 2 or 3 degrees.
4. Avoid naps
Taking lengthy catnaps throughout the day can hamper the quality of sleep at night. When you feel tired during the day, go for a brisk walk or make an effort to do something active for 10 to 15 minutes as an alternative to taking a nap. There are a number of essential oils can also energize you. Inhale the oils straight from the bottle or apply a drop or two of oil to your wrists and breathe in the scent.
Try any of these beautiful oils: orange, lemon, lime, grapefruit, peppermint, rosemary, eucalyptus, ginger, or Siberian fir. If you want an energizing blend to diffuse during your afternoon slump, try 2 drops grapefruit, 1 drop lime, and 1 drop peppermint.
5. Exercise throughout the day
Consistent physical movement leads to improved quality of sleep. Even if it’s only a 30-minute walk each day, physical activity can improve and reset your body, reduce stress, all leading to a peaceful night of sleep.
I hope these drops of wisdom were of some help. For additional help use the Messenger App over to your right.
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