Why we need sleep? 

 

Can you remember when was the last time you woke up without an alarm clock feeling fresh and not needing coffee ? If the answer is no you are not alone …”The recommendation for adults is 8 hours of sleep x night. It might not surprise you but you may be surprised by the consequences”. In the first part of the Blog we share recent important research that explains why we need sleep, based on a fantastic book by Matthew Walker.  

 

The second part of the Blog shares tips to better your sleep routine. How to incorporate essential oils, which are safe, preventative, with no side effects and no dependency. These tips are all transferable to our kids, teaching our little ones how to help themselves in a natural and positive way. 

 It’s a skill for life ! ❤️

 

 

The last research about the importance of sleep shows: 

 

✔️ Routinely sleeping 6 or 7 hours a night demolishes our immune system.

✔️ More than doubling our risk of cancer.

✔️ Disrupts our blood sugar levels so profoundly that we would be classified as pre-diabetic.

✔️ Increases the likelihood of our coronary arteries becoming blocked and brittle,  setting us on a path towards cardiovascular disease, stroke and congestive heart failure.

✔️ Sleep disruption further increases anxiety and  depression. Sleeping re-calibrate our emotional brain circuit, allowing us to navigate next day social and psychological challenges with coolheaded composure. They have discovered, that during sleep, dreaming provides a consoling neurochemical bath that modifies painful memories and virtual reality space in which the brain melds past and present knowledge inspiring creativity.

✔️ During sleep, the body boost our immune system, preventing infections and warding off sicknesses. 

✔️ Within the brain, sleep enriches a diversity of functions including our ability to learn, memorise and make logical decisions and choices.

✔️ Sleep reforms the bodies metabolic state by fine-tuning the balance of insulin and circulating glucose.

✔️ If we are deprived of sleep, we lack energy the following day and therefore we tend to eat more… making rush decisions based on impulsivity, rather than selecting the food that is good for us…. Would you be putting petrol on a diesel car and ruin your investment? I don’t think so, but sometimes we do that to us …we put the wrong fuel in our bodies and carry on thinking there will be no consequences.

✔️ Sleep maintains a flourishing Microbiome within our guts which is key to reduce inflammation in the body and the brain.  

✔️ Adequate sleep is intimately tied to the fitness of the cardiovascular system lowering blood pressure while keeping our hearts in fine conditions. More info:https://www.sleepdiplomat.com/author 

 

Sleep is the single most effective thing we can do to reset our brain and body every day !

 

 

Tips to better your sleep routine:

Depending on which factors you relate to, pick and mix these ideas to help bettering your sleep routine: 

 

👉Bedrooms are meant for relaxation: don’t pile up clothes to fold, paperwork to sort, clothes to sew, it will remind you of your “pending list” which they are not going to be solved now and yet they stress you out. 

 

👉 Keep it regular, try to go to bed at roughly the same time every night.

 

👉Thick curtains, ear plugs, eyes masks. In addition, Cool temperatures are recommended.

 

👉Journal at the bedside table: for brain dump…. let the papers carry your worries or tomorrows to do list…this is a very effective technique of NLP (Neuro Linguistic Programming) so you can tell your brain to “shut up” and “back off”.

 

👉Exercising regularly but always at least four hours before sleep.

 

👉Less tea and coffee in the late afternoon. I discover myself that I break down caffeine slowly, so to be out of my system it could take me several hours. Herbal tea without caffeine is my choice in the afternoons. Alcohol fragments sleep, so we experience awakenings several times during the night. 

 

👉Guided meditation or white noise (plenty of free Apps: calm, Insight timer). Pick a book instead of a gadget.  

 

👉 A good, bioavailable Magnesium supplement fosters sleep.

 

👉Some people wake up in the middle of night, and decide to do something nice, like watch TV, or something we love to do in the silence of the night.

Then what message are we sending to the brain? Do something boring instead so you are not rewarding your body for waking up. 

 

 

Within Aromatherapy we have good answers: 

 

There are many essential oils which induce sleep safely and naturally, without any other possible side-effects of sleeping tablets. These essential oils also help us to go back to sleep when we experience awakenings because of worries, hormonal issues, discomforts or pain.

 

The effective methods can be:

An aromatic bath or footbath; application on sole of the feet; topical application with rollers, body oils or foot creams; diffusing in the bedroom; a few drops on the pillow or tissue. 

Based on experience, Lavender, Camomile, Melissa, Spikenard, and  Neroli, are the essential oils which I have found very effective in helping with insomnia because they are calming, soothing, balancing and relieving anxious feelings.

 

However, there are more options: 

 

🌿 Benzoin where external worries are at the root of sleeplessness. Lovely for kids because it has a chocolaty aroma. 

 

🌿 Bergamot: a good choice where insomnia is linked with depression. 

 

🌿 Clary Sage a very profound relaxant which should never be combined with alcohol (as it may generate nightmares). 

 

🌿 When we need to stop the racing thoughts and still the mind: Myrrh, Frankincense, Cedarwood, Sandalwood or Vetiver are exceptionally good, also Ylang Ylang because it is an antidepressant. 

  

Almost any of these can be mixed together in blends, so experiment until you find those you consider most pleasing and most effective for your purpose. I would love to help you find what works for you.  

 

🌿 If you take a bath before bedtime the water shall not be too hot as this can be stimulating rather than relaxing. About 6 to 7 drops is enough for an adult bath, 3 to 4 drops for a child. Remember to prepare the oils beforehand diluted with salts and a carrier oil.  It is very simple to make and the results are powerful. Not only for the mind but for achy muscles, dry skin, moody kids, the water really resets our energy and emotions! 

  

Blends for relaxation:

Lavender + Petitgrain + Vetiver 

Vetiver + Bergamot +Benzoin

Vetiver + Bergamot + Ylang Ylang

Spikenard + Bergamot + Frankincense

Blends for achy muscles and relaxation:

Vetiver + Black Pepper + Lemongrass

Ylang Ylang + Bergamot + Benzoin + Lemongrass

 

 

🌿 Simple foot bath if you don’t have a bath or don’t fancy baths. Add the salts blend, put the feet in for 15 mins. The sole of the feet has 4000 pores, the benefits will be in every cell of the body after 20 minutes.

 

🌿 A Foot cream at bedtime: they are richer than body moisturisers, so they can penetrate the skin more deeply. I use carriers oil which are highly nourishing and essential oils like Melissa, also adding into a blend oils based on the client’s need. 

Such us:  Thyme  to improve immunity, or Palo Santo, to reduce anxious feelings, or German chamomile and marjoram: for achy legs and swollen feet. At the same time you are nourishing your heels and prevent or heal painful cracks. So I usually combine the cream for sleep with essential oils that will provide extra benefits for you during the day.

 

 

All these tips are transferable to our kids. We are also teaching our little ones how to help themselves in a natural and positive way.  

It’s a skill for life ! ❤️

 

 

 

 

All human biological functions benefit from a good night sleep.

 

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