6 Tips to a Better Sleep
- Eat Well and Maintain a Healthy Exercise Routine – Eating a healthy diet and getting plenty of exercise keeps our weight in check, but it also helps with sleep. Eating high carbohydrate foods floods the muscles with glucose, causing involuntary muscle movements during sleep, which disrupts rest. Exercising too close to bedtime ramps up metabolism and body temperature and can make it difficult to fall asleep. If you get hungry before bed, try snacking on a hand full of nuts. Nuts provide protein and fat, which are not only satisfying, but are slowly digested, which can provide a calm sleep, and rich in magnesium, a mineral that helps to calm the nervous system.
- Maintain a Rhythm – Try to maintain a regular sleep schedule, going to bed at the same time and waking up at the same time. Creating this rhythm helps regulate your body’s internal clock and may help you sleep better.
- Just Say No to Alcohol, Caffeine, Nicotine, and Electronics – All of these can make going to sleep difficult. Don’t drink alcohol or caffeinated drinks too close to bedtime. Remove all electronics from the bedroom, including TVs,computers, and other electronic devices. Try to avoid bright light at least an hour before going to bed. Darkness will help your body begin producing melatonin, a hormone that naturally regulates sleep. To help keep your internal clock in balance, be sure to expose yourself to sunlight in the morning, which naturally tells your body to wake up.
- Keep Cool – Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot, nor too cold. Your bed and pillows should be supportive, yet comfortable. If you experience shoulder, hip, or back pain in the morning, you can be sure you did not rest as well as you could have. It may be time for new bedding.
- Wind Down – Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading or taking a warm bath. Certain drinks, such as chamomile tea, may be relaxing and non-stimulating.
- Use Calming Essential Oils – Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically in the bedroom to create a calming and peaceful environment, perfect for getting a good night’s sleep. They can also be used topically and taken internally to calm the nervous system, promote relaxation, and lead to a restful sleep. Try placing two to four drops of Lavender or Bergamot essential oil in a warm, herbal tea (Chamomile, Lemongrass, etc.), or another favorite uncaffeinated beverage about 30 minutes before going to bed, or add two to four drops of Lavender into an empty capsule and swallow about 30 minutes before bed.
Essential Oils for Sleep and Relaxation: Lavender • Vetiver • Bergamot • Roman Chamomile
Some more information about Using Calming Essential Oils and aromatherapy
Aromatherapy is derived from the ancient practice of using natural plant essences to promote health and well-being. It consists of the use of pure essential oils obtained from a wide assortment of plants, which have been steam distilled or cold-pressed from flowers, fruit, bark, and roots. It can help ease a wide assortment of ailments; easing aches, pains, and injuries, while also relieving the discomforts of many health problems. It also acts on the central nervous system, relieving depression and anxiety, reducing stress, relaxing, uplifting, sedating or stimulating, restoring both physical and emotional well-being.
The appropriate essential oils can have powerful results, both on the body and the spirit. “Fragrance oils,” “perfumes,” and other artificially made substitutes for pure essential oils can not produce the same amazing results. These essential oils are truly nature’s gift to us. Modern scientific research has proven the potency and healing qualities of pure essential oils. Many of the oils have powerful antibacterial and antiviral qualities which, unlike pharmaceutical drugs, do not leave behind dangerous toxins. Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically in the bedroom to create a calming and peaceful environment, perfect for getting a good night’s sleep
The Classic Ultrasonic aromatherapy Diffuser (sometimes called an “ultrasonic aromatherapy diffuser” or “ultrasonic nebuliser”) functions both as an aromatherapy diffuser AND a humidifier. It holds a small amount of water that stays at room temperature just in case an active child manages to spill it—no danger of scalding. The essential oils and water are diffused by ultrasound waves, adding humidity to the air while filling the room with aromatics.
The advantages of this one are obvious. No breakable glass parts, the added humidity in the air. The machine shuts itself off when the water level drops too far. The machine can be set to cycle on and off. Most of them have the colorful led lights. I’m told that children are often fascinated by the light.
If you now have a feeling to try it, we have prepared a usb aroma diffuser specially for you only at S$10. It can be placed on your office desk or bedroom. It has 60 ml water capacity which can last 2 hours and will shut down automatically after it runs out of water. There is timer to set at 30, 60, 120 min. It comes with colorful led which can be set at selected color, changing, or completely turn off which mist is producing. Since it was powered by usb, you can connect it ( usb cable included) any usb port such us phone charger, laptop or even power bank to use it.
Please press the following button to purchase and redeem your coupon code: LOVEAROMA at the checkout to get the special prices. Each customer is limited to purchase 2 sets.