Tips For Improving Your Sleep

tips for improving sleep

Getting great sleep is one of the important factors to having a healthy and productive life. It is a critical component for the health of your mind and your body, since going too long without sleep has serious consequences. In modern society, both children and adults alike often fail to get adequate sleep, but this precious commodity can significantly improve many areas of life.

Get Your Hours

It’s a tale as old as time, but it is vital to be sure you get an adequate number of hours of sleep in order to be functional during the day, as well as healthy in the long run. Numerous studies have shown that, depending on your age, you need somewhere between a minimum of 7 hours up to 12 hours of sleep each night. 1  Elementary age children should get between 9 hours to 12 hours of sleep every night and teenagers need anywhere from 8 hours to 10 hours of restful sleep. Although it’s very common for adults to get by with 4 to 6 hours of sleep during the weeknights, it is recommended for the typical adult to get 7 to 9 hours of sleep every night.

young woman sleeping with coversKeep The Room Temperature Slightly Cooler Than Is Comfortable

It may seem silly to use an air conditioner to cool the room down somewhat past what is comfortable requiring you to then cover up, but this has shown to help people sleep better and more deeply. If it is the winter time and you are using heat, try only heating the room up to where it is tolerable but still slightly uncomfortable without covers. This will allow you to get the benefits of being in a cool room and increase your chances of sleeping more deeply.

Teach Yourself To Sleep On Your Side

Each person is a little different and some will typically sleep on their stomach or their back. Others will sleep on their side. There are still others that will vary this throughout the night or on different nights, but there is evidence that suggests that the brain is able to rid itself of waste material when a person often sleeps on their side. 2 For this reason, it is recommended that you try to teach yourself to sleep on your side’s more often than you do on your stomach or back.

lavender essential oilUse Essential Oils And Aromatherapy To Help Relax And Achieve Deep Sleep

Inadequate sleep can reduce a person’s ability to concentrate and make good judgments, while also hindering performance in typical daily activities, and making them highly irritable. Participants of one study were exposed to the fragrance of certain essential oils such as lavender and ylang-ylang and this relieved their tension and anxiety and helped them to go to sleep faster and to sleep more deeply. Breathe natural rest with MONQ’s sleepy diffuser or sleepy in a bottle. Essential oils such as lavender have therapeutic properties that reduce muscle spasms and helps bring about physical and mental relaxation. Using these essential oils is as easy as putting a few drops in a diffuser and breathing in, or into a spray bottle and lightly spray your pillow with their scent before bed.

Photo credits: DeRepente/, wavebreakmedia/, leonori/, BLACKDAY/

Krista Burton

By Krista Burton

Krista is an aromatherapy enthusiast who enjoys writing and researching about all the new aromatherapy trends. When she’s not busy writing and researching you can find her dreaming about being on the beach.

Favorite MONQ blend: Ocean

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs.

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