Tips & Remedies
Yoga has been found to have a positive effect on sleep quality. Practicing yoga regularly can help you to manage symptoms of insomnia. You may be able to fall asleep quicker, sleep for longer, and go back to sleep after waking up at night. Yoga may also alleviate stress, improve physical functioning, and boost mental focus. Choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.
Cedarwood tree bark, sweet and earthy. If you struggle with insomnia, you may want to try incorporating cedarwood into your nightly routine. An essential oil with natural sedative properties, it is said that cedarwood is emotionally grounding and promotes the feelings of safety and tranquility. Diffuse or apply this oil directly to your pillow to aid with sleep. Cedarwood can also fight off colds and repel household bugs.
Lavender is used to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more effective. Studies show that lavender oil capsules were beneficial in improving sleep patterns in people with depression when taken with an antidepressant. People also showed lowered levels of anxiety, which would seemingly allow for better sleep.
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To see a more comprehensive and detailed insight into the properties and benifits and the individual roles essentials oils can play in the improvement of both, sleep and mood function.
Mindfulness practices and habits can quiet the brain and allow for deeper sleep. The key is to focus your attention on the present moment and to bring your mind into awareness of your thoughts, emotions and physical sensations. Mindfulness meditation can also help us fall asleep and stay asleep. It consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass. It also has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity.
Exercise boosts overall health. It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep. Find the time of day that best suits your needs and that has the most positive effect on your sleep. As what you do during the day really counts. Even a small amount of exercise can help you fall asleep more quickly and improves sleep quality. On top of that it enhances your mood, gives you more energy and helps in weight loss. With 30 minutes of moderate aerobic exercise you may see a difference in sleep quality that same night.
Simple Sleep Tips
Northern Lights Black Spruce
This remarkable oil comes from Young Living’s Northern Lights Farm in British Columbia, Canada and contains alpha pinene which has been shown to increase non-rapid eye movement sleep. A couple drops on the bottom of the feet at bedtime can result in falling asleep faster and a more restful night’s sleep. Or diffuse this rich, woodsy, and invigorating scent for soothing your senses.
A Soft aroma, with herbal, hints of apples You may be familiar with drinking chamomile tea before bed, but did you know chamomile essential oil can also be a helpful sleep aid? Most commonly applied topically to the bottoms of feet, this oil has stress-relieving properties and also works well in a diffuser after a long day. Soothing anger, irritability, and agitation are also benefits of using chamomile oil.
Other ways to improve your sleep.
Don’t ingest caffeine 10 hours before sleep.
Try to eat earlier in the evening, especially if you have a medical condition that interferes with your sleep, such as acid reflux.
Completely unplug for one hour before bedtime. The blue light in phones and screens interferes with your body’s melatonin production. Melatonin is a chemical your brain produces that regulates sleep.
Establish a bedtime ritual. This can signal to your brain that it’s time to wind down and help set your body into sleep mode. Simple strategies, such as taking a warm bath and changing into pajamas can often do the trick.