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How to Improve Your Sleep Quality for Better Health

Sleep is the foundation on which your whole day stands.

A restful nights sleep gives your body the opportunity to renew and restore, ready for the day ahead. So, not getting a good nights sleep, can really have an impact on the rest of your day, both physically and mentally.

Ideally you need to get between 7 – 9 hours of restful sleep every night. Preferably between the hours of 10pm – 8am. This is because your circadian clock works more effectively to repair and renew during this time.

So, if you’re feeling sluggish, tired, foggy headed or just below par, during the daytime hours, it may be a sign that you need to improve your sleep pattern.

Heres a few simple tips you can use to improve your sleep:

  • Get lots of daylight exposure, during your waking hours. This will help to regulate your circadian clock and restore your light / dark cycle (1).
  • Take a relaxing bath about an hour before bed or even just a warm footbath, to relax your muscles and mind.
  • Do a relaxing yoga routine about an hour before bed, to help regulate breathing, calm the mind and relax muscles.
  • Rub a blend of essential oils into your shoulders, so that you can inhale the relaxing scent as you sleep. Wildflower Aromatics Lavender & Ylang Ylang Massage oil is perfect for this but other sedative oils include Jasmine, Neroli, Cedarwood, Frankincense, Sandalwood, Patchouli and Vetiver (2).
  • Place a lavender sleep pillow underneath your regular pillow, so you can inhale the relaxing aroma through the night.
  • Have a relaxing cup of chamomile tea
  • Avoid caffeinated drinks after 2pm
  • Don’t eat after 7pm at night, so that your digestive sytem can switch off for the night.
  • Make sure your bedroom is a comfortable temperature and also dark and quiet.
  • Listen to a guided meditation

REFERENCES

  1. https://www.researchgate.net/publication/348461022_A_pilot_study_on_essential_oil_aroma_stimulation_for_enhancing_slow-wave_EEG_in_sleeping_brain#:~:text=Lastly%2C%20we%20found%20that%20lavender,poor%20sleep%20quality%20and%20insomnia.
  2. Dr Satchin Panda 2018 The Circadian Code Ebury Publishing
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