March 15th was World Sleep Day.
Are you getting the best sleep that you can?
More than 30% of Americans don’t get enough sleep, according to the Centers for Disease Control and Prevention. That means there are many Americans who are tossing and turning or who simply don’t turn the lights out when they should (the general recommendation for adults is 7 hours or more a night).
So, if you’re one of the millions of Americans struggling with sleep, rest assured that you are not alone and that there are ways to improve your sleep. Read on for several suggestions to improve your sleep naturally, without the use of sleeping pills.
1. Keep away from the phone. Our smartphones can hook us in and eat away at our precious sleep time. So, keep your phone charged in another room, and turn down the ringer and volume. If you choose to watch a screen before bed (such as a tablet), look into a setting that filters out blue light, which makes us stay awake longer.
2. Try some before bedtime yoga or breathing exercises. Both yoga and meditation are trendy, but they can have practical purposes to help you sleep better. First, there are tons of apps and short videos that guide you through relaxing breathing exercises. They don’t require a big commitment—even three or five minutes of relaxing guided breathing could help you snooze better. You also can find many yoga videos on YouTube or through apps. You can experiment to find the right relaxing practice for you, but restorative yoga in particular is known for its ability to help us slow down and feel calmer.
3. Try lavender essential oil. Although there are several essential oils that help with sleep, Lavenderis the leader. It’s known to ease tension and promote peaceful sleep, according to the company dōTERRA. You can place a drop or two on your pillow before sleeping, or diffuse it into the air. You also can place a drop of Lavender oil on your spine, the bottoms of your feet, or the back of your neck. Remember, essential oils from reliable companies like dōTERRA are high quality and very concentrated, so one drop really is enough to help if you’re placing it directly on your body. (In a diffuser, you can use a few drops.) Other oils made by dōTERRA that help with sleep include the blends Serenityand Calmer.
4. Take a warm bath. Ahhhh, what can be more relaxing than a warm bath? Add some Epsom salts and a drop of one of the oils mentioned above. You’ll be ready to sleep in no time.
5. Eat.Of course, gorging on a big meal isn’t ideal for better sleep, but there are some foods that have certain properties that encourage better sleep—or, you could include these foods with your dinner. Carbohydrates such as honey and whole-grain bread, especially when combined with protein and tryptophan-containing foods like turkey and nuts or seeds. can help with your sleep. Calcium also promotes better sleep (which is probably why the long-time advice of drinking a glass of warm milk is helpful). For something a little different, tart cherry juice contains tryptophan and could help make for better slumber.
For Better Wellness, Let dōTERRA Essential Oils Help
For better wellness, let dōTERRA essential oils help. Frani Pisano is passionate about the power of dōTERRA essential oils and loves educating her customers around the globe. To discover more about how health coach Frani Pisano and how dōTERRA oils can help your life, visit her site, or contact her at frani@franipisano.com.