Is night-time a struggle for you? No matter what you do, you just can’t stay asleep? Toss and turn and then all of a sudden, it’s morning? Ugh! THE worst way to start the day!

insomnia

Here are some great tips to help you rediscover a restful night! First off, sleep is vital and necessary to a healthy body. The average adult today gets 6.8 hours of sleep a night. A recommended 8 hours is suggested to be at your optimal best.

So, what can help you get a better nights sleep?

1 – Exercise – yes, a regular exercise regime will help you sleep better. Make sure you don’t have a night time workout though, or have at least 2 hours between you working out and getting shut eye.

2 – Healthy Diet – sugar, caffeine, preservatives and more can throw your hormones and energy levels all off. Eat a whole food, clean diet. Lots of fresh veggies, fruits, legumes and proteins.

3 – Lessen your screen time. That is a computer screen, phone screen, ipads, etc. Screen time, keeps us up and speeds up our brains. Put them all away at least an hour before you plan to hit the hay!

4 – Stress is one of the biggest factors in our lives for helping us sleep less at night. Try to reduce your stress levels by meditating, having 10-15 breaks throughout the day to breathe deeply. Find a few minutes here and there throughout your days to take a minute to decompress.

5 – Bedtime routine – yes, just like the kids if you have a regular bedtime routine that helps you prepare for a restful sleep, it will help improve your sleep patterns. This can include, a bath, tea, reading, massage, sleep pillows, anything that will help you relax and get some down time. I highly recommend a Bedtime Tea, see my recipe below.

Bedtime Tea : Drink 1-2 cups an hour before bed.

1 part Passionflower
1/2 part Lavender
3 parts Chamomile
1 part Valerian
1 part Hops
1 part Lemonbalm

Combine herbs and mix 1oz of herb with 1 cup of hot water, let steep for 20 minutes.

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Sleepy Time Bath: 20 minutes of soaking before you go to bed

1 cup Lavender Flowers
10-25 drops of Lavender EO
bath--z

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Another great idea to add to your bedtime routine is to spray a little lavender spritz on your sheets and/or pillow before you go to bed. Lavender has a soothing, calming effect to promote relaxation. All of the ideas and recipes above are great for kids as well.

When was the last night you had a full nights sleep? What do you do to try to improve it?

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