Tag Archives: sleep

Natural Ways to Fall Asleep

Sleeping is incredibly important to our health and to those around us. I’m not a morning person, but I’m even worse if I don’t get good sleep. After having a baby sleep is even more important. So I had to reset how I approach sleep. That’s really something to think about. We train ourselves to eat healthily, workout, but many may not think about the benefits of creating a healthy sleep workout or routine.

Here are the basic rules we recommend adding to your routine to create a strong foundation (adjust as needed – we are all different):

  • No caffeine after 4PM
  • Limit alcohol intake 2 hours prior to bed
  • Avoid screens an hour before bed (this is absolute)
  • Eliminate light entirely (try blackout blinds or sleep masks)
  • Regular exercise (3-5 days per week, but not late in the evening)
  • Dim the lights in the house (think about screens, and atmosphere lighting)

Now add a few of these to the menu for the perfect sleep routine:

Essential oils

Breathing in essential oils has been proven to provide benefits, but did you know it can help you sleep? The use of essential oils for medicinal purposes has an ancient history, going back to early Egyptian, Chinese, and Roman societies. Ever hear of the Hippocratic Oath? That’s the ethical pledge taken by physicians for centuries (now, often taken by students upon graduation from medical school). It’s named for Greek physician, Hippocrates, who studied the effects of essential oils and was a proponent of their healing, health-promoting properties.

Researchers have found that a blend of sleep-promoting essential oils worked more effectively to improve both sleep quality and quality of life than acupressure.

We recommend Lavender, Jasmine, or Sandalwood to get you feeling sleepy and relaxed. We love

Batting your eyes

Have you heard of the asleep paradox? One University of Glasgow study found that if you try to stay awake, your brain will actually make you fall asleep. So I’ve found it very helpful to lay down and drift my eyes open and shut telling myself to stay awake, my body response is to fight me trying to keep my eyes open and I fall asleep. Give it a try, it may just work!

Meditating the mind

Meditating apps are abundant, meditating on your to-do list, your day, whatever helps you. There are even meditating options just for sleep. Just clearing your mind helps you find sleep an easier dance partner. I meditate by writing down the most pressing things on my mind so that my brain can relax and know that it doesn’t have to worry. I also like to mix this with a diffuser of essential oil blends into the bedroom. Try this Diffusers Delight Collection.

Supplements to induce sleep

Melatonin is a hormone that regulates your sleep and awake cycles. and this supplement can be taken for those who really need help balancing those cycles. We love this in lozenge form from Nature’s Way.  Melatonin, not your thing? Check out these Bach Original Flower Essences Sleep Melts that harness the power of White Chestnut to help the mind relax and easy into sleep.

Drinking a warm beverage

Drinking a cup of hot water with lemon or a cup of tea (sans caffeine) can do wonders for the body to put it in a sleepy state. The warm beverage has an effect that makes some relaxed to welcome sleep. We recommend trying Mighty Leaf’s Chamomile Citrus Blossom Herbal Tea or Pukka’s Night Time Herbal Tea.

Breathing exercises to calm the body

Lying in a comfortable position in bed, follow this sequence about five or six times:

  1. Breathe in for 4 seconds
  2. Hold breath for 7 seconds
  3. Slowly breathe out for 8 seconds

White-noise app to drown out the noise-pollution

When my daughter was born we used a white-noise machine for her and it was so soothing. So we turned up her monitor a little louder in our room and it really started to help us. You can download an app on your phone to play white-noise or rainstorms. Having this to drown out external noises like traffic or city noises works wonders.

 

Improving your skin through sleep

Let’s say you have a solid skin care regimen. You exfoliate when appropriate. All of your products are toxin-free and made with quality, wholesome ingredients. You’ve picked the right kind of products for your skin type. You drink plenty of water and eat food rich with nutrients.

So what’s missing? What else could you be doing to help with your overall health and, more specifically, your skin?

Something that we all probably need more of — sleep!

Sleep is Fuel

That’s right — your body needs sleep, about 7 to 9 hours a day (according to most), which most of us have been told many times over.

But your skin REALLY needs sleep.

When we sleep, our bodies go into repair mode. Cellular renewal happens more quickly at night, and a number of metabolic and hormonal processes happen while we sleep.

Lack of sleep can cause blood vessels to dilate, which leaves those dark circles under your eyes on occasion. And anything that disrupts your sleep can impair skin rejuvenation, especially after a late night of partying and drinking.

Tips for Better Sleep

To help ensure that you get a good night’s rest, set yourself up for some sleep success.

1. Go to bed at the same time every night to set a regular sleep rhythm. Set an alarm to wake up at the same time every day (even on weekends).

2. No caffeine right before bed. And if you enjoy exercising in the evenings, you might want to do it early enough to give yourself (and your brain) time to wind down afterwards. Both caffeine and vigorous activity can make it difficult to fall asleep.

bed-731162_12803. Find a mattress and pillow that support your body. Many experts recommend sleeping on your back.

“If you sleep face-down the blood vessels will become constricted and the circulatory system releases congested fluid from tiny flaps in the walls of these vessels,’ says cosmetologist Colette Haydon.

4. Make sure your room is dark and quiet. “Exposure to light stimulates a nerve pathway from the eye to parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide-awake.” And if you can’t keep your room quiet, you might consider finding a source of white noise, to help drown out any sound.

5. Keep the room as cool as possible. “When you go to sleep, your set point for body temperature — the temperature your brain is trying to achieve — goes down,” says H. Craig Heller, PhD. If it’s too cold or too hot, the body struggles to achieve this set point, which can make it harder to fall asleep and stay asleep.

acr0058.t5So while we’re asleep, our bodies are repairing cells and rejuvenating. And we can help our skin while we’re sleeping — it’s a great opportunity to replenish the skin with vitamins and nutrients, especially those found in night creams.

Night creams help to repair elastin and often include rich ingredients like argan oil, to feed and nourish the skin after a long day. Products like Acure’s Night Cream contain Chlorella Growth Factor, which helps to strengthen your skin’s elastin fibers and collagen.

ksc0036.t5And don’t forget those lips! Our lips dry out faster and are damaged more easily, so they especially need help with repair. We love KIND’s Goodnight Kisses lip treatment, with lavender oil to help soothe you to sleep.

 

How do you make sure you’re getting enough rest?