Published on June 21st, 2016 | by admin0
Sleep has become a fiery hot topic as of late. The CDC, or Centers for Disease Control and Prevention, has recently proven that one in three adults just don’t get enough sleep. Although the statistics are unfortunate, sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and even frequent mental distress. Now before we scare ourselves any further, we think it’s time to talk about how we can go about getting a better night’s sleep. The answer? Bedtime Routines!
Diffusing the Air
If you’re no stranger to natural living, you’ve probably already heard of using essential oil diffusers to improve your health, increase energy, and of course, help you sleep better. As part of your nighttime routine, we recommend setting up an oil diffuser. Try enriching your bedroom with a relaxing lavender fragrance, primarily because your body will get used to it and absorb it as a sleep trigger every night.
This step here has more of a psychological approach rather than a skin care concern. Its basically finding a ritual that works for you to get your brain to start winding down. For example: Ladies, every time you brush your teeth would be a perfect time to cleanse, exfoliate and occasionally do a peel or treatment. If moisturizing is your thing, try using a heavier moisturizer at night than you would during the day. Nighttime masks are also an effective way to add to this routinely process. At the end of the day, carving out this time to do a little self-care before hittin’ the hay will help you relax and ultimately force you to dedicate a few minutes each night to some well-deserved sleep prep.
Melatonin & Supplements
Now, we’re not in the market to cure any sort of insomnia by ANY means. However, melatonin used as a dietary supplement can aid in the process of falling asleep. Supplements and vitamins like rose hips, valerian roots, B vitamins and omega-3 are all great to take during your nightly ritual. Fortify your efforts by downing all this with some tasty chamomile or sleepy-time tea.
Stretch Out Before You Clock Out
Ever have those restless nights where you’re just tossing and turning? Either you’ve got a nasty kink in your neck, a sore lower back, or a cramp that just won’t go away. Next time you’re ready to catch some z’s, consider stretching beforehand to eliminate the possibility of any nighttime discomfort. Think of it this way: You’ll be releasing the tension from your day, whether it was stressful or not.
Waking Up to the Right Alarm
With the turn of the century, technology has inundated our world, and if used effectively, it can make our lives that much more practical! There’s this nifty, free little App called Sleep Cycle Alarm Clock that is our favorite way to wake up every morning. For starters, it’s got soothing noises to help you fall asleep. Sounds like delicate ocean waves that will play on whatever volume you have your phone set to, then slowly fade out as you begin to fall asleep, eventually becoming silent. You’ll also be able to track the quality of your nightly sleep with notes, including how the weather, number of hours in bed, daily exercise or stress all affected your sleep quality! This is key information to have at your fingertips, as tracking your daily stats will help you determine the absolute best way to go about getting the perfect night’s sleep that’s right for you.
Bed = No Phone Zone
This is one of those times that technology can poorly affect the way we run our lives. Take the no-screen-time rule to heart, and completely avoid having your cell phone dictate such a sacred place as your bed. That disturbing, bright light your cellphone emanates hinders with your melatonin levels, (a hormone made by the pineal gland that helps control your sleep and wake cycles), and can disturb your circadian rhythm, (the 24 hour cycle of brain wave activities, hormone production, cell regeneration and other biological activities). Try reading a book next time instead of scrolling through your social media newsfeeds before falling asleep. It’s much more rewarding than counting sheep!