As awesome as this season is, it also brings shorter days, cooler temps, and lots of germ-spreading. If we aren’t getting adequate sleep, we’re more at risk for the following and more:
Depression & anxiety
Reduced immune system functioning
Are you getting enough sleep?
Getting the correct amount of quality sleep helps restore your body’s energy, repair muscle tissue and triggers the release of hormones that affect growth and appetite. The amount of sleep you need depends on your age:
11-12 (+) hours- preschool-aged children
10 hours- school-aged children
9-10 hours- teens
7-8 hours- adults
A few tips for getting more restful, quality sleep... Sip some hot tea. Relax by taking a hot detox bath, meditating, or reading a good book. Tempted to watch tv or scroll through Instagram in bed? Know that the blue light that’s emitted from these screens can delay the release of sleep-inducing melatonin, increase alertness, and reset the body’s internal clock to a later schedule.
Incorporate oils into your bedtime routine! The trick is finding exactly which essential oils your body responds to best. Since every person is different, an oil that might send one person straight to dreamland, might not do a thing for someone else.
Here are some of the most revered oils:
Here are a few of my personal favorite Bedtime Diffuser Recipes: (numbers are drops)
4 Stress Away + 4 Lavender
4 Lavender + 4 Cedarwood
3 Lavender + 3 Frankincense + 3 Cedarwood
8 Gentle Baby Blend
8 Peace & Calming Blend
Turn on your diffuser 10-15 minutes before getting into bed. The molecules will already be in the air, making it easier to wind down when you do hit the pillow.
I also LOVE YL’s pre-made Tranquil Roll-on! It has Lavender, Cedarwood and Roman Chamomile oils. A quick roll on the insides of wrists, back of neck, down spine.
Keep in mind, if you find a diffuser recipe that works, you can easily make a roller, linen spray, or sleepy time rub (coconut oil and/or shea butter +oils) from it, simply by adjusting the number of drops!