WHY IS SLEEP IMPORTANT?
About 70 million American’s suffer from some sort of sleep problem. These are more prevalent in women then men. Roughly 60 percent of these 70 million suffer from chronic sleep disorder. Inflammation in the body can lead to heart disease, stroke, diabetes, arthritis, and premature aging.
Research has shown that in people who get less then 6 hours of sleep to have high level of inflammatory proteins in their blood stream then the people who get more sleep.
Sleep is a vital ingredient for your good health and well-being. Quality sleep can promote and protect your mental health, physical health, quality of life, and safety. Your immune system depends on adequate, quality sleep to stay healthy and therefore keep you healthy.
In children and teenagers sleep is necessary for proper growth and development. The hormone released during sleep is important for muscle growth and cell repair in children, teens, and adults. Adults should aim for 7-8 hours of sleep, while teens need up to 9 hours a night.
8 TIPS FOR GETTING BETTER SLEEP
- Go to bed and wake up at the same time every day. For children, have a set bedtime and a bedtime routine.
- Try to keep the same sleep schedule as weeknights even on weekends. Try not to vary by more than one hour at most. Having a different sleep cycle on the weekend can disrupt your sleep cycle.
- Use the hour before bed for quiet time. Avoid excessive exercise and bright artificial lights.
- Avoid nicotine, caffeine, and alcohol before bedtime. Also, avoid large or heavy meals prior to bedtime.
- Spend time outside every day as much as possible and be active.
- Keep your bedroom quiet, cool, and dark. Keep all electronics out of the bedroom.
- Take a hot bath or use relaxation techniques before bed.
- Use essential oils that promote relaxation, calmness and sleepiness.
10 Essential Oils for Better Sleep!
Try any of the following essential oils either alone or in combination for a better night sleep.
It can have a grounding, balancing effect on the emotions. Combine with Peppermint and apply to the forehead, temples, or back of the neck to help with feelings of tension. Or combine with Vetiver and apply to the bottoms of feet to help calm emotions.
3. Clary Sage
Helps promotes a restful night’s sleep. Has a woody, herbal, coniferous fragrance. Inhaling Clary Sage can soothe nervous tension, lighten mood, and create a sense of euphoria.
Cedarwood has a warm, woody, balsamic fragrance that promotes relaxation. After a difficult day, diffuse Cedarwood to relax the mind and the body.
Eucalyptus is used widely both for its calming and clearing properties as well to promote feelings of clear breathing. Promotes feelings of relaxation and calm.
Bergamot is unique among citrus oils for its calming properties. Apply to the feet before bedtime for a sense of calm and harmony.
Vetiver also has many therapeutic uses, including as an antioxidant and for relaxation. Due to Vetiver’s calming and grounding effect on the emotions, it is an ideal oil to use in massage therapy. It can also be rubbed on the feet before bedtime to promote a restful night’s sleep.
Derived from the coniferous tree, Juniper Berry essential oil has a rich history of traditional uses and therapeutic benefits. The essential oil has been used for arthritis, digestive ailments or overeating, gout and cystitis. Its woody, spicy, yet fresh aroma has a calming effect that helps relieve tension and stress.
10. Calming Blend
Calming Blend is a blend composed of individual oils with known calming properties which create a sense of well-being and relaxation. Calming Blend is the perfect blend to diffuse at bedtime for a restful night’s sleep, to calm a restless baby or child, or to help reduce feelings of worry and stress so many of us feel.
Pregnant or lactating women and persons with known medical conditions should consult a physician prior to the use of any of these products.