I often teach clients and groups about the importance of sleep because it is one of the cornerstones of good health. While we all suffer from sleep problems periodically, continual lack of sleep may lead to health problems, such as lowered vitality, lack of focus and concentration, impaired physical performance, low mood, premature aging and even weight gain. Ideally adults should get between 7-9 hours of sleep.
Here are some of my favorite tools & tips to help you if you are currently struggling to get a good nights sleep.
This Organic Night Time Tea will help soothe troubles from your mind and still unwanted thoughts. A result of this wonderful blend of hawthorn flowers, lime flower, valerian root, passion flower and chamomille. Just $4.99 for 18 satchels.
This Organic Calming Tea contains a synergistic blend of relaxing herbs to help calm and soothe an overactive mind to aid a peaceful night's sleep. A blend of lime flower, chamomille, rose, lemon balm, passion flower & skull cap. $4.99 for 18 Satchels
The Beauty Sleep Collection intensely nourishes the skin with an aromatherapeutic blend of Cypress, Clary Sage, Patchouli, Ylang Ylang, & Orange essential oils that calm the mind and enhance a restful sleep, while leaving skin smelling dreamy and beautifully pampered. The collection contains the Body Butter and the Beauty Sleep Concentrate.
Body Butter: wake up to deeply nourished and silky smooth skin with Beauty Sleep Body Butter, combining organic butters and oils. With an aroma-therapeutic blend of essential oils to calm the mind and enhance a restful sleep, skin is left smelling dreamy and beautifully pampered.
Beauty Sleep Concentrate: is luxurious, lightweight, and easily absorbed and scientifically formulated to support your skins natural night time regeneration, while helping reduce the appearance of lines and wrinkles. The aroma of the essential oils lulls you into a calm state that helps you relax and fall asleep.
The 4-7-8 technique
Pioneered by holistic health doctor Andrew Weil, the 4-7-8 technique is a simple trick to help your body fall asleep.
Lightly touch the ridge of tissue behind your top front teeth with your tongue, exhale completely, and then adopt the following breathing pattern:
Breathe in through your nose for a count of 4
Hold your breath for a count of seven
Blow air out through your mouth for a count of 8,
making a 'whoosh' sound.
Repeat the process three more times
Sleep tips........ zzzzzz
Day-time tips
Practice relaxation techniques through the day.
Exercise or walk outside for 20 minutes a day.
Bedroom tips
Establish a routine and set time to go to bed.
Avoid TV, computers, electronic games and e-books for at least an hour before bed, they emit brain stimulating light.
Try deep breathing exercises, practice meditation or relaxation techniques before sleep.
Keep your bedroom as dark as possible
Keep your bedroom cool - below 70 degrees
Listen to music to calm the mind.
What about a warm bath with candles before bed.
Go to the bathroom before you go to bed.
If you can’t switch your mind off - write it down!
Diet Tips
Avoid chocolate, cigarettes & alcohol, they ‘stimulate’ & disrupt sleep.
Avoid late night heavy meals, it taxes the digestion & affects sleep, if you need to eat late make it light!
Another favorite is this Good Night Pillow Mist. With a therapeutic blend of organic essential oils, this mist promotes a sense of calm for a more restful night. Before bedtime, spritz 1-3 pumps around the room and over the pillow.
My final favorite is this ESSENTIAL OIL DIFFUSER which I keep on my nightstand while diffusing a few drops of AROMATHERAPY BLEND CALMING OIL. The scent of the grounding vertiver oil and the relaxing lavender oil will help stop your mind from whirring and bring welcome relief when you are having difficulty relaxing and switching your mind off.
The ESSENTIAL OIL DIFFUSER creates a calm haven, has color changing mood lighting, or a no light option, and also acts as a mini-humidifier creating a cool, scented relaxing mist that spreads fragrances quickly and effectively.
Wishing you sweet dreams and a restful sleep!
Harmoniously yours, Suzy