how to get better sleep plus free diffuser recipe for sleep

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Sleep is as important as exercise and diet.

A lot of people lose sleep these days, but this can be changed by having healthy sleep hygiene. According to sleepfoundation.org, Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

“Sleep-deprived people have a higher risk for heart disease and stroke. Getting at least 8 hours of sleep per night is essential. According to The CDC, the sleep requirements for different ages is as follows:
Newborns (0–3 months): 14–17 hours
Infants (4–12 months): 12–16 hours
Toddler (1–2 years): 11–14 hours
Preschool (3–5 years): 10–13 hours
School age (6–12 years): 9–12 hours
Teen (13–18 years): 8–10 hours
Adult (18–60 years): 7-plus hours
Adult (61–64 years): 7–9 hours
Adult (65+ years): 7–8 hours.

Sleep is an essential but often compromised part of a healthy lifestyle, it is as important as diet and exercise. Adequate sleep reduces your risks for so many diseases, helping you on your path to your 100th birthday”
. – from our free e-book : living to 100, five steps you can take today! ( subscribe to get your copy now!)

There are different ways to help sleep better and improve sleep hygiene. Here are some tips to help through:

1. Stick to a sleep schedule: if you struggle with sleep, you definitely need to stick to a sleep schedule. Try sleeping at the same time and waking up at the same time everyday, this gives your body a routine to follow, helping you to fall asleep, stay asleep, wake up on time- feeling energised. Still struggling? You need to get this life-changing sleep program everyone is raving about to help you even more.

2. Reduce blue light and increase bright light: blue light is the light from electronic devices. Exposure to this light tricks the brain to thinking it is still daytime, this reduces melatonin (the hormone that helps you sleep). You can block all forms of light by wearing these light blocking eye mask while you sleep. Also, increasing bright light during the day or daily sunlight can improve your quality and duration of nighttime sleep. This also improves daytime energy.

3. Carry out a relaxing routine & using essential oils : relaxing routines like taking a warm bath before you sleep and or using essential oils in a diffuser or directly on your pillow or even while bathing. Certain essential oils have shown to improve the quality of sleep and help in falling asleep easily. Essential oils like a must have lavender ( it has shown to reduce anxiety) , bergamot and valerian.

Best diffuser recipe for sleep:

You will need a durable essential oil diffuser

These recipes are for 150ml – 200 ml diffusers.

You would also need essential oils

– 3 drops of lavender

+ 3 drops of cedarwood

– 1 drop of Patchouli +
4 drops of Frankincense +
3 drops of Sweet Orange

– 4 drops of bergamot + 2 drops of lavender
+ 2 drops of patchouli

Warning: you should dilute essential oils with carrier oils jojoba oil, coconut oil, extra virgin oil) if you want to apply essential oils on the skin. Generally, you can dilute 1 teaspoon carrier oil for every 1 drop essential oil. Lavender and sage can be applied directly to the skin but you can do a patch test first.

4. Get a comfortable bed, mattress or and pillows: wondering why you sleep better in hotels? It may be because the hotel mattresses and pillows or even bedding accessories are more comfortable. Your mattress may kinda have expired or be outdated. You can quickly replace your matress with a high-quality, remarkable, sleep-worthy matress and feather-light pillows to go with it.

5. Avoid heavy meals and alcohol in the evening: Heavy meals can cause indigestion which can interrupt your sleep and hormonal balance, alcohol is known to decrease quality of sleep, it may even cause sleep apnea. Improve your sleep apnea and snoring with this stop snoring mouth piece .

6. Take a melatonin supplement: melatonin is the hormone that regulates sleep and relaxation, melatonin signals the body to relax. melatonin supplements though very popular can help you sleep better. Taking a very efficient melatonin supplement because melatonin is a hormone that tells the body that it is time to sleep. Melatonin is like a sleep pill. It is one of the fastest ways to fall asleep. You may need to ask your doctor.

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7. Don’t drink liquids at night. Drinking a lot of liquids can lead to excessive urination during the night. This affects sleep quality.

Sleep is very important for your well being. Adequate sleep of 7-8 hours is essential. A lot of people struggle with sleep these day and find it hard to cope with their sleep pattern, if you are one of those people, follow our steps and get this life changing sleep guide to help fast-track your sleep life. Start now, remember a healthier you is a better you.

This page or post may have affiliate links and or refferal liks, which means we may receive commissions if you choose to make purchase(s) through the links that we provide (at no extra cost to you). Thank you for supporting the work we put into this site!

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