No matter how much you try to convince yourself that you can function with little sleep, it’s a natural phenomenon that can’t be avoided, and it’s so much more important than you may think. When people get enough sleep, they feel better. Conversely, when people don’t get enough sleep, it affects them negatively in a variety of ways.
Sleep deprivation can lead to depression, high blood pressure, obesity, heart disease, diabetes and more. Because of this, the goal of improving sleep is a beneficial one for everybody. Some of the best ways to start are by sticking to a sleep schedule, removing electronic gadgets from bedtime, and assisting the body naturally with essential oils.1
Stick to a Sleep Schedule
Circadian rhythms are physical, mental, and behavioral changes found in a variety of living organisms that correspond to a daily cycle. When a human sleeps at night and wakes during the day, this is an example of a circadian rhythm that is daylight related.
Otherwise known as your internal clock, this body cycle can get disrupted by things like traveling between time zones or working a late shift. Despite these interruptions, it’s essential to nourish your internal clock to keep it working smoothly.
One of the best ways to do this is by sticking to a sleep schedule. If you go to bed at 10:00 p.m. and wake up at 6:00 a.m., for example, stick to that schedule as much as possible. Your body will begin to adjust to your sleep plan and will anticipate your 10:00 p.m. bedtime, as well as your 6:00 a.m. rising time, allowing you to fall asleep faster and wake up more refreshed.2
Avoid Using Electronics Before Bed
It used to be that the only technology people had in their homes were radios and televisions. But today, electronic gadgets like smartphones, laptops, and tablets have become significant parts of daily life.
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As New York University professor Adam Alter reports, 40 percent of individuals have some sort of internet-based addiction. Whether it’s surfing the web, going on social media, or using technology for work, technology is part of almost everyone’s daily life day and night.
And though technology can be quite a beneficial tool for efficiency and productivity during the day, it can lead to negative consequences when used in excess at night because of their effects on melatonin levels.
Melatonin is the hormone that controls circadian rhythms. However, the blue light that comes from tablets, cell phones, etc. inhibits the production of melatonin. With reduced levels of the hormone, it can become more difficult to fall asleep.
Additionally, these devices can also keep your brain from relaxing. When you’re engaged with your electronic gadget, your brain may think it needs to stay awake. Therefore, try to stop using your electronic gadgets 30 minutes before bed to promote better sleep.3,4
Essential Oils Can Help You Sleep
There are medicinal ways to combat lack of sleep, such as sleeping pills or allergy medications that contribute to drowsiness. However, there is also a range of natural remedies that have been scientifically shown to promote sleep or improve sleep quality, and essential oils are one of the most popular choices in this list of natural remedies.
Essential oils are the highly concentrated extracts derived from plants that have been used for their mental and physical health benefits for thousands of years. Today, they’re often seen at massage centers, yoga studios, and spas. They can be used topically or aromatically to provide the user with a range of health benefits, including improved sleep quality.
Some of the top essential oils for promoting sleep are highlighted below.
Lavender Essential Oil
Lavender essential oil comes from the lavender plant. It is a highly-versatile oil that also has a delightful scent that is calming and balancing. A few deep breaths of the essential oil can induce relaxation and help you sleep. Try using this oil topically after diluting it with a carrier oil or lotion, adding it to a DIY pillow spray, or use it a personal diffuser like Sleepy MONQ.5
Ylang-Ylang Essential Oil
Ylang-Ylang essential oil with the unique name has its origin in Southeast Asia and comes from a tropical tree called the Cananga Tree. Take a few deep breaths of this essential oil for a sedative effect that will calm you and help you fall asleep.6
Roman Chamomile Essential Oil
Vetiver Essential Oil
Many people are aware of something like lavender essential oil, but vetiver essential oil is not as well-known. Nevertheless, it’s a powerful essential oil for inducing sleep and produces a calming and stabilizing effect.
Getting a good night’s sleep is important for your overall health. If you’re struggling with poor sleep quality, begin by establishing a sleep and wake schedule that you’ll stick to as much as possible. Then, make sure to put all electronic gadgets away at least 30 minutes before your bedtime. Finally, assist your restful sleep with a few breaths of an essential oil especially good for inducing sleep, and you’re on your way to a good night’s sleep again.
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