A good night's sleep is something we all need but a lot of us don't get. We've listed our top 5 ways to get a better sleep and if you give even some of them a try, we think you'll notice a difference!
Get a Better Sleep.
The Bath: It's best to add your essential oils into Epsom or sea salts first. By dissolving the salt, it better absorbs into the water and your body. The general rule is 5 - 10 drops of essential oils per cup of salts.
Inhalation: Get your diffuser running or put a drop on your hands and rub in. Feel the relaxation begin as you inhale the soothing scents. Did you know? Inhalation is the quickest way to absorb essential oils.
Spray It: Trigger your brain to sleep with this quick fix aromatherapy. Simply spray and breathe. Those under 20 yrs seem to like an aromatherapy spray as their go to sleep aid.
Roll It On: Applying pre-diluted essential oils to your wrists, neck, temples or feet before bed is one of the most popular methods to use aromatherapy for sleep. You are both inhaling the essential oils and they are being absorbed into your bloodstream. Our Deep Sleep roll on is super easy to use and already perfectly mixed and one of our best sellers. Some of the sleepiest essential oils are: Lavender, Marjoram, Roman Chamomile & Ylang Ylang.
The sleep is in the steam.
2. Sleepy TeaThere are plenty of herbs available to help with relaxation and sleep. Sometimes it's a matter of finding the one you like best. Valerian is known for it's incredible sleep inducing properties. Skullcap helps with sleep and relaxes the nervous system. For kids, Catnip and Lemon Balm are amazing. Digestive aids like Peppermint and Spearmint are often added to sleep teas to help settle the tummy while you drift off. The trick to sleep tea is to keep the steam locked in the cup. Basically, the sleep can be locked in the essential oil of the plant. If you let the steam escape, then so does the sleep. When you make a cup of sleepy tea (even store bought ones), make sure you cover the cup with the tea bag and hot water with a plate to lock the steam in. Leave covered for at least 15 min, then drink.
Lights Out Sleep Tea is a serious sleep tea. This blend of sedative and relaxing herbs will help you on your journey to sleep. We don't recommend this tea for anyone under 15 and please don't drive after drinking. The key is to make sure the tea is COVERED while steeping. The sleep is in the steam. We're sure we don't have to tell you this, but if you're having difficulty sleeping you're going to want to avoid caffeinated drinks after dinner.
You will be amazed at it's increased effectiveness.
3. MeditateWith so many things competing for your attention, incorporating a time of meditation into your bedtime routine can give you peace and leave you centered. By quieting and calming the mind before bed, you are creating a physiological and emotional dividing line or cue that this is the time for rest. There are some amazing meditation apps out there that can help you achieve this! These offer guided meditations and incredibly calming spa like soundtracks to allow your mind and body to relax. Here are a few great options to try out!
- Calm - Even their website is soothing! Enjoy the audio journey or gaze at the backdrops while you meditate.
- The Mindfulness App - Offers guided meditations and reminders to help improve your mental health and overall well being.
- Smiling Mind - This app was created originally for children, but it's totally fine for adult so use as well. It's also very simple to use and completely free!
Allow your mind and body to relax.
4. No screens. Seriously. Nooooo screens.Signs you are going into the screen stare sleep deprivation trap:
- I'll just reply to this one email.
- I am seriously crushing this candy!
- Just a quick look on Facebook... (This is not true. EVER.)
The thing is that our phone screens, tablets and TVs are actually stimulating us. The lighting and colors that make these devices work are the very things that give our bodies a cue to stay alert and focus. This is the opposite response to getting a good night's sleep. Make a rule that after a certain time or once you've completed your bedtime routine that you don't go back to staring at a screen. It's going to be hard at first, but you'll find pretty quickly that it's the way to go for sleep mode.
5. Keep Your Room Cool and Dark
When we're heading for rest, our body temperature naturally starts to go down as our blood doesn't have to pump as hard. Some of us generally have a higher body temperature and due to various things aren't cooling down as we head for bed. Keeping the temperature down in your bedroom is actually more conducive to sleep. A cool eye cloth will help not only with the temperature, but keeping your eyes closed. Make sure there aren't any lights on in your room. Many devices have little LED lights that can still light up a room, so think about relocating them to another space that isn't geared for rest.
So take control of your bedtime and try out these
5 Ways to a Better Sleep!