We are all aware of adverse effects of sleep deprivation but is so hard to get enough resting hours during the night, especially if you are caring for a child, stressed at work, or have an underlying health condition that keeps you awake at night. If you don’t get enough sleep you immediately feel more irritable, become more susceptible to get a viral or bacterial infection, may experience premature aging, suffer infertility, and even gain weight.
Sometimes, all it takes are a few little adjustments in your daily (and nightly) routines. For example, a simple thing like setting up a diffuser with essential oils for better sleep may help you to get that coveted good night rest.
Red Light Therapy for Sleep (and avoiding blue light)
The blue light that all electronic devices are emitting, disrupts the natural production of the hormone melatonin, which makes our sleep deep and relaxing. Avoiding blue light before you go to bed, may dramatically improve your sleep pattern. Try charging your phone in the office or kitchen (away from the bedroom) and turn off your wi-fi network at night. These little changes may bring a world of difference to your sleep routine.
Red light, on the other hand, has a boosting effect on melatonin production, while delivering other health benefits: improving skin while building collagen and decreasing inflammation, stimulating hair gross and reversing baldness, and even healing wounds. The history of red light therapy is amazing: in 1903 Dr. Finsen was awarded the Nobel Prize in Medicine for successful treatment of smallpox and lupus with red light. It is widely used for natural healing in Europe and Asia and has been rapidly gaining popularity in the US. So whether you plan on using red light just to boost melatonin production or curb inflammation, it is a great device to have in your home.
Acupressure mat and its unexpected better sleep benefits
Everyone heard about acupuncture – ancient Chinese medicinal use of needles. But what if you can achieve similar results at home? Discover acupressure mat – it is truly a miracle. Though there are many benefits of using acupressure mats for natural pain relief, they are also a great help for those suffering from stress and insomnia. Just 20 minutes on an acupressure mat before bed would help you sleep deeper. The initial 3-5 minutes on a mat may feel a little painful, but then you experience a warm wave and general relaxation. You can even take it with you when traveling – just roll it up and put it in your suitcase.
Essential oils for better sleep
Aromatherapy is becoming more popular in every home and may seem like a new trend but benefits of essential oils have been known for centuries. Remeber, what did Three Wise Men bring to baby Jesus? (Answer: myrrh, frankincense, and gold.) Two of the gifts are essential oils, by the way… Frankincense essential oil is one of the most expensive ones and for a good reason. Besides relaxation, it also delivers other health benefits, such as reducing pain and chronic inflammation. Many essential oils provide numerous health benefits.
You can experiment with your own blend of favorite fragrances or use this proven sleep aid combination: blend equal parts of frankincense, bergamot, lavender, and cedarwood essential oils and then add 8-10 drops of this mixture to water in your diffuser.
Magnesium Oil for Sleep
One of the many benefits attributed to magnesium use is improved sleep. Magnesium deficiency is widespread due to a severe depletion of the minerals of all modern foods including organic fruit and vegetables. Topical applications of this concentrated magnesium oil or taking a bath with ancient minerals showed to be a lot more efficient than taking magnesium supplements in a form of pills.
Magnesium plays a crucial role in a great number of your body’s biological functions. In the case of sleep, it’s the primary ingredient in muscle relaxation, has a neuroprotective effect. This effect is absolutely crucial to each and every stage of sleep. It assists in slowing metabolic processes as well as lowering brain temperature as your body attempts to repair daily damage during sleep cycles. It also helps regulate key hormones responsible for not only helping you fall asleep but keeping you asleep.
Fresh air, exercise, and bare feet
It is common knowledge that daily exercise and fresh air are good for us, but finding time for these 30-60 minutes for daily physical activity in our busy schedules seems so hard. A brisk walk with children to school, biking to the store instead of jumping in the car, taking your furry companion (aka family pet) for a walk in the morning and at night, mowing the lawn yourself, and planting an herb garden – all these small daily activities will change your life and sleep for the better.
Try a new trend – earthing- which is a forgotten old remedy of our ancestors. The science behind it is that standing daily with your bare feet on grass, rocks, ground or walking on the beach will draw negative electrons to the body thus neutralizing harmful positive free radicals that accumulate in our body and in turn bringing us to a neutral state.
Change what you drink
Avoiding caffeine in the afternoon may seem like an unattainable goal, but it can work wonders. Try a variety of non-caffeinated herbal teas, such as mint, lemon ginger, or even valerian root, for a deeper relaxing effect. Sipping a cup of warm tea while reading an interesting book can be a life-changing adjustment to your routine (avoid caffeinated black and green teas, that will give you a boost of energy).
There has also been a documented challenge that someone tried: drink only water for 30 days. As hard as it sounds, it may work wonders for your skin and your sleep. Challenge yourself – it may be the best thing you’ll try to improve your well-being.
Turn your bathroom into a spa
While pampering yourself nightly may seem like an egotistical goal, slightly changing your nightly routine to unwind and take your mind off the worries of the day is a necessity for a better sleep. Take a warm shower or, if you have more time, a relaxing bath. Avoid commercially-produced bath salts as they have too many additives, but you can add Epsom salt (more magnesium for your body), organic apple cider vinegar (to help remove toxins), or Ancient minerals. A few drops of your favorite essential oils in a diffuser by a bathtub will completely change your mood. Even a quick foot soak will feel heavenly and help you sleep better.
Check out our collection of inspiring ideas to help you transform your home bathroom into a spa-like oasis.
Advanced Far Infrared sleep system that Tom Brady uses
Tom Brady came up with special Far Infrared reflective shirts and pants, that help your body recover faster & promotes better sleep. Ready to try it? Read some reviews by happy customers who have tried them out.
The smart pajamas claim to “rebuild your body” while you sleep using a bioceramic print on the inside of the sleepwear that absorbs the body’s natural heat and turns it into something called far infrared energy.
Turn to your hobbies for relaxation.
Daily creative activities such as coloring, drawing zentangles, beading, woodworking, and knitting can help us unwind while artistic juices keep our brains healthy. Everyone can create something beautiful – it doesn’t have to be perfect to bring us joy and satisfaction. Simple craft projects will help you relieve stress and curb anxiety, which, in turn, will improve your sleep routine. Challenge yourself – learn a new craft or skill, knit or crochet a few rows before you go to bed – it is good for your brain and your mood.