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lack of sleep

Tips to Help you get some Shut eye – Tea recipe inside!

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?

Sleep, does it really matter?

I have watched my husband for over a decade, struggle with his sleeping patterns. He is a prime culprit for Sleeping Disorders. I on the other hand can sleep at the drop of a hat, however if I don’t get enough sleep I am cranky and lately I am having a hard time getting enough. We eat good, drink our smoothies with flax and chia, drink our Green Vibrance every morning, exercise regularly and we work really hard. Really, really hard. Working full-time day jobs, managing a side business on nights and weekends, raising 2 kids and a maintaining a happy marriage, yes, we have a full plate. And I know we are not the only ones. This is, unfortunately, the norm now-a-days. And you know it, we all don’t get the amount of sleep we probably should.

sleeping

I wanted to do little more research on sleep, and the lack there of, to see what effects it can have on you through-out life. Can lack of sleep really harm you? Does it really matter?

YES! It does.

Let’s start with a simple list of how 8 or more hours of sleep a night will improve your life:

  • Improves memory
  • Makes you live longer
  • Curbs inflammation
  • Increases creativity
  • Improves physical stamina and strength
  • Improves your attention span
  • Helps maintain a healthy body weight
  • Lowers stress
  • Improves reaction time and decision making
  • Reduces the risk of depression
  • Helps fight off infection

Scientists have gone to great lengths to fully understand sleep’s benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.

But now that we know how sleep helps us and the good it can do for us, how can lack of sleep be harmful? What can it really do to us?

  • Heart disease
  • High blood pressure
  • Obesity
  • Diabetes

Ok, now I know some people have a hard time falling and staying asleep. Here are a few tips that can help you a bit.

  • No TV at least 30 minutes before bed, especially high action films
  • No electronics or checking email  at least 30 minutes before bed
  • Take a relaxing bath. Add lavender essential oil to hep you relax
  • NO coffee or caffeine in the evening
  • Regular exercise helps to fall a sleep easier
  • Read a book

Let’s all take more time for ourselves and sleep. Try and sleep like a baby again.

sleeping-baby

 

Do you have sleep issues? What have you done to help ease them?

 

Article Resources:
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep
http://www.health.com/
http://www.healthypeople.gov/

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