You may have noticed that when you don’t get enough good quality sleep you can notice the effects in your brains and minds. It also affects our microbiome which affects everything.
Sleep isn't just a time for your body to rest; it's important to allow your body to recover and repair. Adults who do not get adequate sleep are associated with an increased risk of obesity, diabetes, high blood pressure, heart disease, stroke, and as well as mental health issues.
The body goes through five stages of sleep, progressing from light sleep in Stage 1 to deeper sleep in Stage 4 and REM sleep at Stage 5, when dreaming happens. It's not until Stage 3 that repair really starts to kick in.
Sleep is also important for developing memories, during REM sleep, we move information from short-term memory to long-term memory and create an organizational sub-structure to recall, and problem-solve, which may explain why a lack of sleep is associated with cognitive decline.
In addition, the brain's waste removal system, the glymphatic system, works to "wash" your brain while you sleep. This process removes the precursors to inflammation, allowing for brain restoration and rejuvenation to take place.
If you aren't getting enough sleep, or good-quality sleep, these processes don't have a chance to happen, potentially leaving you at risk for chronic diseases and cognitive decline.
Let’s set you up for a good night's sleep with these tips and tools
You sit down on the couch, let out a big sigh, and you . . .
Celebrate everything that you crossed off your to-do list
Feel at peace with the way you handled every situation you faced
Find yourself looking forward to tomorrow with anticipation of all the blessings that await you
When you set your intentions and your mindset to focus on the positive, you will set yourself up for one of the best night’s sleep you have had in a long time!
Here are a few tips to help you chill out during your evening downtime:
Turn off your phone
Sip on some hot tea - add even more benefit with a drop of Lemon Vitality
Take a relaxing bath - add one cup of Epsom salt with 10 drops of Lavender
Aromatherapy - get your diffuser going with some of the calming oils
Peace & Calming - A great oil not only for you, but also to help your kiddos to work through and lessen their feelings of occasional stress and being overwhelmed.
Cedarwood- Has sedative qualities, helps with occasional insomnia.
Vetiver - Grounding and calming, helps to overcome stress from past emotional trauma.
Lavender - Relaxing and balancing, helps to improve concentration.
Light stretches - nothing over the top, just some light stretches or Yoga poses to help ease the tension in your tired muscles and add in some Frankincense and PanAway to your feet for a more relaxing feel.
In the comments tell us your favorite way to relax or your favorite relaxing oil.
Ready for oils?
- Smoke or are exposed to secondhand smoking
- Have certain gastrointestinal conditions or certain types of cancer
- Have a limited diet that doesn't regularly include fruits and vegetables
