Sleep seems to be a buzz word in the wellness world as of late, it’s on everyone’s list of things to do for better health and quality of life. Matter of fact, according to Harvard Medical School “enough high-quality sleep may be as important to one’s health and well-being as nutrition and exercise”. So it is safe to say, sleep should be something we prioritize just as much as we do going to the gym and eating a well-balanced diet. Many studies also show there is a direct correlation between lack of adequate sleep with poor cognitive function, high blood pressure, high stress and skin irritability.
So Why is Sleep Important?
In an article published in Scientific American, sleep serves to “re energize the body’s cells, regulate mood, appetite and libido, and support learning and memory”. The emphasis is not only placed on getting enough sleep but also on the quality of sleep. So, what can we do to get adequate high-quality rest? We can start by creating healthy habits. The things we do throughout the day and right before bed affect the quality of sleep we get. So better habits can make the difference between a restless night and sound sleep.
Building Healthy Sleep Habits
The American Academy of Sleep Medicine defines Sleep hygiene as a “series of healthy sleep habits that can improve your ability to fall asleep and stay asleep”. Sleep Hygiene typically includes techniques that aid in stress reduction and relaxation. They are things we can do throughout the day or right before bedtime.
During the Day
Better sleep starts during the day. As contradictory as this might sound when we take measures to reduce our stress levels during the day, it means we have less mental decluttering to do at night. Essential oils are an excellent way to calm nerves during the day without inciting mental fatigue. We recommend our Stress Less Essential Oil Remedy for this specific purpose. The unique combination of soothing German chamomile and Sweet Marjoram with the uplifting scent of Orange Oil will result in a calm but alert mind.
Our skin is the largest organ in the body and is often said to be the window into your body’s internal well-being. When we are getting poor quality sleep and our bodies are not able to function fully, it might show up on our skin. The Way of Will Soothing Face Serum is excellent for assisting with any irritation your skin is experiencing but it also an excellent addition to your night time sleep routine. This serum contains calming chamomile essential oil, along with grounding patchouli essential oil. The combination of the essential oils creates a warm, relaxing scent that aids in soothing nerves before bedtime.
A relaxing hot bath before bed? Count us in! According to psychologist Neil Morris, baths can aid in reducing feelings of depression and pessimism “The calming spa- like environment we create when taking a bath quiets the mind, creating a better mental state for sleep. Additionally, it is well documented that soaking in a warm bath temporarily raises our body temperature so when we step out, our body begins to cool down signalling the production of melatonin also known as the sleep hormone. We recommend the Muscle Soak Bath Set as part of your bed time sleep routine. Black pepper essential oil, Patchouli and Cedarwood all come together in a delightfully spicy and woodsy scent creating a cocoon of comfort and relax ability. So lay back, breath in the calming scents and get ready to have your best sleep ever.
Diffusing essential oils are an excellent way to enjoy the healing benefits of each oil. The molecules released during diffusion are small enough to penetrate the blood/brain barrier which allow us to feel the effects much quicker. Try diffusing our Unwind Essential Oil Gift Set which comes with Frankincense, Peppermint, Patchouli and Lavender essential Oils. You get play around with creating your own unique mixture. You might also like to try our favorite combination:
4 drops of Lavender
3 drops of Frankincense
3 drops of Patchouli
2 drops of Peppermint
Massaging essential oils that have been diluted in a carrier oil into the skin is another great way to enjoy their benefits. The circulatory motion, with heat and friction boots absorption. We suggest trying our Sleep Tight Essential Oil Remedy, the calming effects of Rose, Geranium and Sandalwood are felt when massaged either into your palm, the sides of the forehead or nape of the neck before bed. The warm, spicy notes create a feeling of tranquility and serenity. A gentle way to prepare yourself right before bed.
There are a number ways you can wind down before bed including a restorative yoga practice, meditation and even calming music. The addition of essential oils to your routine elevates it and creates more room for a richer, more healing sleep.
We would love to know if you have a sleep routine and what items are staples for you? Tell us in the comment section below!