Between work deadlines and busy family schedules, it’s no surprise getting a good night’s sleep falls short of making the daily agenda. Our minds are constantly racing with to-do lists and responsibilities, making it tough to wind down and rest.
If you’re counting sheep ’til the sun comes up, you’re not alone. The National Sleep Foundation recommends getting seven to nine hours of sleep a night—however, the average American logs only six hours and 40 minutes.
Turning to over-the-counter medication can leave you groggy, and taking too much for too long may cause negative health effects over time. Instead, turn to aromatherapy as a natural and effective alternative solution to get a better night’s sleep.
From reducing stress to alleviating pain, the natural health benefits of massage have been long praised. Combine the calming effects of massage with aromatherapy and prepare for sweet dreams and peaceful rest. You don’t have to blow your budget at an expensive massage parlor to reap the rewards of a good rub down. According to Glamour Magazine, scalp and foot massage are two of the most sedating rituals and you can do these yourself. A little DIY foot reflexology can help your body enter a deep state of relaxation by letting the nervous system unwind. Kick off your shoes and get to work with the help diluted marjoram oil for an added dose of zen.
2. Putting on the Spritz
If your days are spent battling fatigue only to lie wide awake at bedtime, you may need to make some changes to your bedtime routine. Before you hit the sack, prime your bed sheets with sleep-inducing aromas. Aromatherapy linen spray not only makes your room smell heavenly, but fragrances like ylang ylang and sandalwood are known to soothe the mind and promote relaxation. Try it out by diluting a few drops of your preferred essential oil with distilled water in a spray bottle and lightly spritz on your pillow case and bed sheets. Smell the sweet relaxing, soothing scent as you drift off to dream land.
3. Soak It Up
Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m., according to Health.com. When you soak in a hot tub, your temperature rises and the rapid cool-down period immediately afterward relaxes you. Soak in a tub infused with spa-approved aromatherapy add-ons in soothing lavender. Two hours before bed, soak in the tub for 20-30 minutes. The scented steam plus the boost in body temperature will put you to sleep in no time.
4. Tea Time
Ditch the caffeinated beverages at dinnertime and switch it up with a caffeine-free herbal teas that promote sleep. The Huffington Post states that many “Sleepy Time” teas are made from the same compounds used in supplements that promote sleep, like valerian or chamomile. If tea isn’t your thing, you can still reap the benefits of chamomile by using a diffuser to inhale the therapeutic essential oil. The scent alone can help soothe the mind, body and soul.
A good night sleep is so important for our bodies to stay healthy – physically, emotionally and mentally. Insomnia is a challenge for many people that can disrupt your whole life. Using aromatherapy and/or other natural and herbal methods have proven very effective for many individuals. So stop yawning and try some of these wonderful, easy suggestions. You might just find yourself feeling invigorated and with a whole new attitude about life after a good nights sleep. Sleep well and Sweet Dreams!