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STEP 9 – SLEEP DISTURBANCES

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Getting adequate SLEEP is essential if our bodies are to function normally. Experts recommend that adults get at least seven to eight hours of sleep every night.

 

Unfortunately, about 33 percent of Americans are not getting the recommended amount of sleep per night, and approximately one in every five adults in the United States experiences occasional sleeplessness or difficulty sleeping.

 

We have life stressors that may keep us awake—a busy lifestyle, study, or deadlines—and certain foods we eat can make it hard for us to fall asleep. In the short term, this has only a temporary effect on our health. But in the long term, a disruption in sleep can be extremely detrimental to the body and mind.

 

Depriving your body of sleep has been linked to many health risks and places a tremendous burden on virtually every organ system in your body, affecting weight, influencing how we feel, learn, and behave, negatively impacting our cardiovascular health and overall wellbeing, and can reduce reaction time and interfere with our ability to drive.

 

Mentally, lack of sleep can cause anxious feelings, frustration, hopelessness, physical exhaustion, and an inability to concentrate.

 

Normal sleep patterns are often affected by a persistent low mood. Unfortunately, ongoing sleep disturbances can in turn lead to even more low mood, and so the cycle continues.

 

Sleep disturbances may manifest in a variety of ways: trouble getting to sleep, staying asleep, having restless sleep, not sleeping at all, or excessive sleepiness.

 

A good sleep hygiene routine can help support healthy sleep patterns by calming the mind and relaxing the body. This routine may include:

 

• Turning off all electronic devices at least an hour before bed.

• A warm bath.

• Relaxation exercises once in bed.

• Thirty minutes of reading a book.

• Meditation or breathing exercises.

 

Many Essential Oils can also calm the mind and relax the body:

 

• Lavender Peace Restful Blend

• Lavender

• Roman Chamomile

• Neroli

• Petitgrain

• Frankincense

• Cedarwood

• Vetiver

• Balance Grounding Blend

• Serenity Restful Complex Softgels

 

The calming and relaxing aroma of the LAVENDER PEACE RESTFUL BLEND combines Essential Oils that support a restful night’s sleep by promoting relaxation and calming the body and the mind.

 

Combining Essential Oils of Lavender, Cedarwood, Ho Wood, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, Vanilla Bean Absolute, and Hawaiian Sandalwood, this blend helps to calm the emotions and lessen feelings of tension and worry.

 

PRACTICAL USES

• Diffuse at night to calm a restless baby or child.

• Apply to bottoms of feet at bedtime to help unwind before going to sleep. Use in conjunction with Restful Complex Softgels for an enhanced effect.

• Inhale directly from hands or diffuse throughout the day to help lesson tension.

• Add two to three drops into a warm bath with Epsom salts to create a relaxing, renewing experience.

• Apply two to three drops to the back of the neck or on the heart for feelings of calmness and peace.

 

DIRECTIONS FOR USE

DIFFUSION: Use three to four drops in the diffuser of choice.

TOPICAL USE: Apply one to two drops to desired area. Dilute with Fractionated Coconut oil to minimize any skin sensitivity. See additional precautions below.

 

CAUTIONS

Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

 

This blend can be used in conjunction with SERENITY RESTFUL BLEND SOFTGELS, a vegetarian softgel containing Lavender Essential Oil and natural herbal extracts such as L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and refreshing sleep without leaving you feeling groggy or sleepy the next day.

 

DIRECTIONS FOR USE

Take one to two softgels before sleep.

 

CAUTIONS

Keep out of reach of children. If you are pregnant, nursing, or under a doctor's care, consult your physician. Store in a cool, dry place.

 

SLEEP SOUNDLY ROLLER BOTTLE BLEND RECIPE

• 8 drops LAVENDER PEACE RESTFUL BLEND

• 4 drops Vetiver Essential Oil

• 5 drops Roman Chamomile Essential Oil

 

Add Essential Oils to 10 ml roller bottle and fill with Fractionated Coconut Oil. Apply to soles of feet, wrists, and back of neck before bedtime.

 

QUESTION – WHICH ESSENTIAL OIL DO YOU LIKE TO USE TO RELAX BEFORE BEDTIME?

Getting adequate SLEEP is essential if our bodies are to function normally. Experts recommend that adults get at least seven to eight hours of sleep every night.

Unfortunately, about 33 percent of Americans are not getting the recommended amount of sleep per night, and approximately one in every five adults in the United States experiences occasional sleeplessness or difficulty sleeping.

We have life stressors that may keep us awake—a busy lifestyle, study, or deadlines—and certain foods we eat can make it hard for us to fall asleep. In the short term, this has only a temporary effect on our health. But in the long term, a disruption in sleep can be extremely detrimental to the body and mind.

Depriving your body of sleep has been linked to many health risks and places a tremendous burden on virtually every organ system in your body, affecting weight, influencing how we feel, learn, and behave, negatively impacting our cardiovascular health and overall wellbeing, and can reduce reaction time and interfere with our ability to drive.

Mentally, lack of sleep can cause anxious feelings, frustration, hopelessness, physical exhaustion, and an inability to concentrate.

Normal sleep patterns are often affected by a persistent low mood. Unfortunately, ongoing sleep disturbances can in turn lead to even more low mood, and so the cycle continues.

Sleep disturbances may manifest in a variety of ways: trouble getting to sleep, staying asleep, having restless sleep, not sleeping at all, or excessive sleepiness.

A good sleep hygiene routine can help support healthy sleep patterns by calming the mind and relaxing the body. This routine may include:

• Turning off all electronic devices at least an hour before bed.

• A warm bath.

• Relaxation exercises once in bed.

• Thirty minutes of reading a book.

• Meditation or breathing exercises.