Getting a good night’s sleep is essential for our physical and mental well-being. However, many people struggle with falling asleep or staying asleep through the night. Fortunately, there are several tips and tricks you can use to help you sleep better, including the use of essential oils.
sleep tips and tricks + essential oils for sleep
Stick to a Sleep Schedule
Your body’s internal clock thrives on consistency, so try to maintain a consistent sleep schedule and create a good nighttime routine for yourself. This can be a simple skincare routine or a 10 step routine, it’s all about staying consistent so keep that in mind when your creating it.
Create a Relaxing Sleep Environment
Your bedroom should be a peaceful and tranquil space that promotes relaxation. Ensure that the room is cool, quiet, and dark. Avoid using electronic devices as the blue light can interfere with your body’s natural sleep-wake cycle. Start your diffuser a few minutes before bed so you’re entering a dreamy oasis.
Practice Relaxation Techniques
Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation can help you unwind and reduce stress, making it easier for you to fall asleep. There are lots of apps to guide you through this as well as videos on youtube.
Engaging in regular physical activity can help you sleep better. However, try not to exercise too close to bedtime, as this can stimulate your body and make it difficult to fall asleep. My current workouts are the 3/13/30 (which is basically just walking at 3mph incline max for 30 min) as well as pilates classes 2x/week at the gym. Pick something that is slightly challenging so you’ll stay consistent then work your way up to something harder, also SET GOALS.
Avoid Caffeine, Alcohol, and Nicotine
Caffeine, alcohol, and nicotine can all interfere with your sleep quality, so it’s best to avoid them altogether, especially in the hours leading up to bedtime.
Invest in Your Bed
Bedding is something I started investing in when I turned 30. We have our bed set up like a fancy hotel from the mattress to my silk sleep mask and everything in between. Everything has been 1000% worth it. Decide how important sleep is to you and get the best stuff. Here are some of our faves.
Essential Oils for Sleep
Essential oils have been used for centuries to promote relaxation and improve sleep quality. Some of the most popular essential oils for sleep include lavender, chamomile, bergamot, and ylang-ylang.
You can use these oils in a variety of ways. For example, you can add a few drops to your bath (dilute first), use a diffuser in your bedroom, make a sleep roller to roll on your wrist and feet, or make a pillow/bed spray with a few drops of oil in a 4oz bottle of distilled water.
In conclusion, getting a good night’s sleep is essential for your physical and mental health. By following these tips and incorporating essential oils into your bedtime routine, you can improve your sleep quality and wake up feeling refreshed and rejuvenated.