Do you know someone who could use a good night’s sleep? Maybe this someone is even you. I tend to want to sleep more in the winter months when darkness falls earlier in the evening. I can hardly keep my eyes open once it’s dark outside. Why?
The levels of melatonin in the body normally increase after darkness, which make you feel drowsy. The change in melatonin during the sleep/wake cycle reflects circadian rhythms. During sleep, the hypothalamus also controls changes in body temperature and blood pressure.
I want to sleep well when I go to sleep. I don’t like waking up several times during the night or worse waking up and not being able to go back to sleep. Sleeping well means getting enough sleep to feel good and stay healthy. How much sleep is enough varies from person to person. I typically need at least 6 hours but do best at 7-8 hours of sleep per night. The most important things when considering a “good night’s sleep” is the number of hours you sleep and how you feel when you wake up. If you do not feel refreshed, you probably need more sleep.
I have discovered over the years that there are things that I can do to make sure I have a good night’s sleep. My night actually starts during the daylight hours. This is when I decide to get a few extra steps in by taking a walk or choosing to park farther out in the parking lots or taking the stairs. Anything extra is great! Remember to stay hydrated with water by keeping water with you.
I have found that if I’m consistent with my “going to bed routine” that I sleep better. It begins by not eating after 6:30 pm. I tend to eat around 6:00 p.m. most of the time. I avoid large evening meals and I do not watch mind blowing movies or TV right before bedtime. Another must is keeping my feet warm during the night. You can use a heating pad, but I use a rice sack that I’ve warmed in the microwave. After warming, I place it between the sheets at the bottom of my bed a couple of minutes before I retire. The bottom of the bed is nice and toasty for my feet when I go to bed and the rice sack slowly cools during the night so my feet don’t overheat.
I like to sleep at about 69° with a couple layers of light blankets on me. Whatever your favorite combination for temperature control is, make sure you use it every night. The room should be quiet, dark and relaxing. If something in the room bothers you, take care of it! This helps reduce stress. Thumbing through a magazine or reading may also help calm you before bed.
Next, remove all of those nasty blue lights! I always tell everyone I have “thin lids”! Cover up those lights by either putting something over the light or putting something in front of the light. These blue lights are often found on TV’s, computers, and our smartphones.
Drink something sleep promoting before bed. This includes warm milk which has tryptophan in it. Tryptophan is in dairy products and is an amino acid that can help promote sleep. Other “milks” are almond milk and malted milk. There are several teas that promote sleep and they include Valerian tea, decaffeinated Green tea, Chamomile tea, herbal tea with Lemon Balm, and Passion flower tea. Two other drinks that promote sleep are pure coconut water and tart cherry juice.
Supplements are another source for helping you get a good nights sleep. Youngevity products that may help with sleep are Ultimate D-Stress, Sleep EZE, and essential oils such as Lavendar, Mailette and Good Night.
Stress like many conditions of a fast-paced society is at epidemic proportions. Prolonged stress can present problematic symptoms in the body and adversely impact the immune system. Ultimate D-Stress contains vitamins, minerals, and botanicals, to help combat stress naturally. It supports healthy adrenal glands and includes calming botanicals. This product contains Vitamin 1, B2, B6 and B12. Please refer to the product page for more details.
Sleep EZE is for anyone seeking a natural way to support restful sleep. It provides a proprietary blend of herbs and other natural elements that support healthy sleep patterns. It contains passion flower, valerian, lemon balm, chamomile, hops and other natural substances to support healthy, restful sleep. Please refer to the product page for more details.
Essential Oils are easy to use and are helpful in so many ways. Good Night Essential Oil Blend is a powerful blend made with 100% pure, therapeutic Youngevity Essential Oils. This blend contains: Earth Scent™, Geranium, Palmarosa, Thyme, Western Red Cedar, Calamus Root, and Catnip. The Good Night Essential Oil Blend helps to balance the brain and body to promote a relaxing and rejuvenating sleep cycle. The combination of essential oils creates a blend that may help to soothe the body and the mind to achieve peaceful sleep.
Many people say that if they were allowed to have only one essential oil, they would choose Lavender, Maillette. Lavender is among the most widely used essential oils for emotional support.
Place several drops of essential oil on a cotton ball and put it in your pillowcase before going to bed or place ½ tsp lotion or oil (I like almond or coconut) in the palm of your hand and add a couple of drops of essential oil. Rub on the bottom of your feet or rub into your hands. Cup your hands, bring them to about 6 inches of your nose. Breath regularly and let the essential oil vapors rise into your nostrils.
Youngevity Essential Oils come from the most respected and ethical distillers, free of additives, extenders or chemicals; delivering the purest, authentic essential oil. Each essential oil is organic, wild-crafted or ethically farmed.