4 Steps to a Better Night's Sleep

Don't we wish we could fall asleep on a dime like our pets? This is our dog Buddy sleeping on the dash of the motorhome. You would think he would be interested in all the stuff going on outside but nope....just flat out sleeping. 

There are times I have trouble sleeping and when I do I always try to adjust my nightly routine to see if that helps. 

We all know that most people don't get enough sleep and for some people that can be detrimental to their overall well-being in their daily life. Well we don't want it to rule our lives, we want a good night's sleep.

---

Sleeplessness can cause all kinds of issues with our physical, mental and emotional health. In some cases it is our health that may be causing the insomnia or the prescription drugs we are on. Even a few days a week of sleeplessness can be dramatic in someone's life. Talk to your doctor if this is a persistent issue. In our busy hectic lives sometimes we forget to take care of ourselves. The good news is that you can have a good nights sleep by just doing these 3 simple things:

1. Eat at least 3 hours prior to going to bed. I know this sound odd but a lot of people have gastrointestonal issues that keep them up at night. Eating your evening meal earlier can help. A small snack (not sugar) with a hot beverage like herbal tea would be okay and recommended.
2. Give up the electronic devices at least an hour before bed. I know this is a hard one as we live in the electronic age where are books, movies, music and communication with others is on these devices but if you are having trouble sleeping there are other things you can do before bed. Sit and talk or cuddle with a loved one or even a pet, take a relaxing bath with Epsom salts and Lavender essential oil, read a real book not one on an electronic device, meditate or write in a journal. I'm sure you can come up with a lot of things you can do to help you relax and unwind from the day.
3. Reduce your STRESS. You first need to recognize you are under stress and then find out the cause. Eliminate the cause. If that is not possible, realize that there is nothing you can do to change the situation and being stressed or worried over it, will not help. Obviously, there are drugs you can take that will help (not make the stress go away) and I don't recommend them but you can use some more natural alternatives to help reduce the stress.
4. Exercise regularly. Even just walking 30 minutes a day can help. Set a routine and maybe walk during lunch break or take the stairs daily vs. the elevator, check out the local gym or try yoga in your own home. Exercise will help release the stress hormone cortisol which goes back to number 3 in reducing our stress.

I personally use essential oils to help me get the rest I need. Lavender by itself calming but for those of you that need that little extra boost here are some that have worked for me.

1 drop of Lavender and 1 drop of Lemon essential oil mixed with 1 teaspoon of carrier oil such as coconut oil and rubbed on the bottom of the feet at night before bed. Not only is this a relaxing blend but will also be beneficial as a moisturizer for your feet.

3 drops Lavender and 1 drop Vetiver mixed with 1 tablespoon of a carrier oil. Apply on pulse points or bottom of the feet.

Other essential oils that are relaxing:

• Roman Chamomile
  
• Ylang Ylang
  
• Marjoram
  
• Calming Blend
  
• Grounding Blend
  

Sometimes I mix a couple together and other times I just use them alone. Any of these would be wonderful in a bath or added to an unscented lotion.

For those of you interested, I do have a super duper blend that my hubby uses and works each and every night. Contact me and indicate you are interested in learning more about essential oils and sleeping and I'll send you a sample with the recipe for that blend.