If you're having trouble falling and staying asleep In today's high stress, electronic, modern world, you're not alone; about one-third of the US population suffers from sleep deprivation, causing a broad range of negative impacts on the body.
While sleep aids and medication corner the market in terms of their popularity, they come with a laundry list of side effects that add to the problem rather than alleviate it. So, if you need to improve your sleep schedule and without the using medication, your next area of exploration might be the use of essential oils.
One of the most common attributes in essential oils for sleep are their calming benefits; compounds of linalool and linalyl actate, which are found in Lavender and Bergamot oils, both have relaxing properties. You may diffuse them aromatically in the bedroom to create a peaceful environment before bed, or you may take them internally. You could simply take two to four drops of Lavender or Bergamont oil straight up or add it to herbal teas like Lemongrass or Chamomile about 30 minutes before bed. These oils will calm the nervous system, promote relaxation, and lead to restful sleep.
However, since essential oils are a natural alternative for sleep aids, that means that their effects adhere to your natural bodily functions. Ergo, the more natural ways you take care of your body throughout the day, the more efficient the oils' effects will be.
Below are some tips on how you can improve your daily habits to improve your sleep schedule.
It's best to avoid high-carbohydrate foods right before bed as they flood the muscles with glucose which cause involuntary muscle movements during sleep. However, if you do get the nighttime munchies, try snacking on nuts; nuts provide protein and fat which aren't just satisfying, they are slowly digested and rich in magnesium, a mineral that helps to calm the nervous system.
While getting plenty of exercise helps to keep your weight in check, it's best to keep your exercise routine three to four hours away from when you go to bed, giving your body enough time to cool off and relax. Yoga and stretching are formidable exercises you can do before bed as they help to soothe the mind and unwind the body.
Creating a regular sleep schedule helps to maintain regulation of your body's internal clock and may help you sleep better.
By avoiding bright light an hour before bed, including light from televisions, cell phones, and computers, the darkness will help your body begin producing melatonin - a hormone that naturally regulates sleep.
Aside from putting to use various essential oils and having all electronics removed from your bedroom, make sure your bedroom is and environment that is quiet, dark, and relaxing which is neither too hot, nor too cold. Make sure that your bed and pillows are supportive, yet comfortable. Finally, help your body shift into sleep mode by spending your last hour before bed doing a calm activity.
Hopefully these can all help you in your quest for better sleep.