Want more Sleep? I created tips on Natural Ways to Get More Sleep at Night using homemade remedies, food and essential oils for restful night.
After many sleepless nights I created some tips on Natural Ways to Get More Sleep at Night.
I do not know about you but, this days I am struggling to get more sleep. Often worries keep me up to the wee hours along with my racing brian.
Every one’s sleep is different. Some people need more sleep than other individuals. Sleep can be altered depending on age, season, sex, and individual.
Proper Sleep is essential to mental health and braai function. Sleepless nights is a problem facing many of us. Today, we will discuss natural ways to get more sleep at night.
Natural Ways to Get More Sleep at Night Video
No matter how much sleep you need we all need good quality of sleep to live a healthy life.
Sleep helps our bodies to rest and recover, such as repairing the muscles after a work out and brain for mental/emotional health. You know you need sleep for good healthy weight, prevents illness, decreases injury, protects the brain.
Good sleep is not hard, it takes being discipline. You need to take action and create habits and an environment that triggers the body to prepare for sleep! Certain foods, smell and texture can tell your body and trigger the mind to prepare for a restless slumber.
Creating a plan and maintaining good habits will provide the much need rest you desire.
Steps on Natural Ways to Get More Sleep at Night
Decide how much sleep you need, and plan it into your night time routine. Try to go to bed at the same time every night and wake up every morning at the time.
Once you decide how much sleep you need and when your bedtime is you will begin to have a positive relationship with sleep.
Reduce caffeine 4 hours before you bedtime. If you are struggling with falling asleep sip on lavender or chamomile tea an hour before bedtime.
Also, limit alcohol consumption as well, you may find going to sleep easily but, waking up in the middle of the night will occur. Our goal is to get uninterrupted sleep.
Turn electronic devices off half hour before bedtime, if you are not getting tired try reading the bible, journal or a good book.
Invest some time and money into good quality sheets and pillows and blankets. I love using satin pillowcases because they feel great and have many benefits for skin and hair. Layer blankets can help if you are too hot or cold by adding or removing a layer. Also, make sure your blankets and sheets reflect the climate you live in. For Example, flannel is a textile typically used during the winter months.
Make sure room is the right temperature not to hot or cold. Adjust eh thermostat to your desire temperature.
Invest in good window treatments so sunlight does not come in or a draft especially if you work when it is dark and sleep during the daytime.
Natural Ways to Get More Sleep at Night using Essential Oils
Do you ever have nights where you cannot relax or go to sleep? Do you have nights where you are restless and your thoughts are going a ” mile a minute “? If you answer YES to one of these questions I have a solution that may help. A combination of using such as lavender and Cedarwood essential oils can be the answer to a good nights rest. Lavender can help calm and relax your body and Cedarwood stimulates the pineal gland which releases melatonin and promotes a deep sleep.
Using any of the scents described below in your home or bedroom 2 hours before “hitting the hay” will ensure a successful night of great sleep and relaxation.
Any combinations of the essential oils below make a perfect treat to unwind and guarantee rest every night.
Jasmine Essential Oil ~ Calming
Chamomile Essential Oil ~ helps with insomnia and relaxation and just might work for you. This oil contains will act on your brain just like a sleeping pill. Along with aiding sleep it can help an upset stomach. Take not if you are allergic to ragweed you may want to avoid!
Lavender Essential Oil ~ relaxes and soothes
Cedarwood Essential Oil ~ calming and helps with anxiety
Get More Sleep at Night Roller Bottle Recipe
- 10 drops of lavender essential oil
- 8 drops of cedarwood essential oil
- Carrier oil of your choice ( I used Almond Oil )
- Roller Bottle 10 ML ( roller bottles can be purchase on Amazon )
First, remover the cap off the roller bottle.
Next, add ten drops lavender essential oil and eight drops of cedarwood essential oil to the roller bottle.
Now add your desire carrier oil to the roller bottle. Be mindful to let 1/8 inch from the top. Place cap on roller bottle and label.
Label and give your roller bottle a good shake before you use to depress the oils. Apply the roller bottle to your temples, back of neck, wrist and bottoms of feet 30 minutes before you want to relax and whine down for the night.
Get More Sleep at Night with the Foods you Eat!
Do you have problems sleeping or feel like you are not getting a good nights sleep. Well, what you are eating and not eating maybe a reason of the lack of shut eye.
Eat only light foods 4 hours before bedtime, heavy foods such as fried food, process, beef and many dairy sources will weigh you down making you fill uncomfortable while sleeping.
Three Foods to Eat To Naturally Get More Sleep at Night
Bananas ~ Getting potassium regularly is very important to prevent your muscles from seizing, leg cramps and muscle spasms. Bananas contain magnesium to hep with sleep and absorption of the potassium which give some much needed shut eye.
Cheddar Cheese ~ Cheddar Cheese boost serotonin , relaxation and helps by the need of amino acid tryptophan and it is given by eating a few bits of cheddar cheese 1 hour before bedtime.
Walnuts ~ Melatonin is a hormone that regulates your internal clock to feel mellow and drowsy at night. Walnuts are a god source of melatonin and gives the body and extra push for a nice slumber.