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5 Sleep Hacks to Get A Better Night’s Sleep

5 Sleep Hacks to Get A Better Night’s Sleep

Stressful schedules at work, school, or even both leave many of us feeling drained during the day. Although you would think that this fatigue throughout the day would lead you to a solid sleep at night, this isn’t necessarily true. In fact, the very reason you’re so tired throughout your daily routine could be due to your inability to get a good night’s sleep.

There are many factors that could be contributing to poor sleep quality depending on the individual at hand. If you’ve found that despite your attempts to get to bed early, you’re still feeling tired each day, there are some simple hacks you can try to increase your sleep quality and feel more rested in the morning. Here are 5 things you can do to set yourself up for a better night’s sleep.

1. Develop a bedtime ritual.

It can be difficult to fully unwind from a day full of activities as you lie in your bed attempting to fall asleep. One way you can prep your body and your mind for sleep is to develop a bedtime ritual that signals to your body that it’s time to go to bed.

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You could try things like taking a relaxing bath, drinking a cup of herbal tea, listening to relaxing music, meditating, or even diffusing a relaxing essential oil in your room.

2. Check your mattress.

According to sleep experts in an article on The Huffington Post, things like excessive tossing and turning at night and increased stress during the day could mean it’s time for a new mattress. The same article addresses the issue of mattresses being too soft or too firm and suggests that you try your mattress for at least 20 minutes prior to purchasing.

Although it would be ideal to head to the store and try each mattress before selecting one, most of us don’t quite have the time for that. For those of you who are strapped for time, the sleep experts at Eve Mattress recommend checking out memory foam mattress options as these will typically provide a comfortable mix of firm and soft for most buyers.

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3. Avoid using your smartphone.

Studies continue to show that using your smartphone before bedtime can hinder the quality of your sleep. If you tend to look at your smartphone in bed before attempting to fall asleep, try placing it across the room before you get into bed at night.

If you’re like most of us who use your phone as your alarm clock, placing your phone across the room could also be a way to help you get out of bed when your alarm goes off in the morning.

4. Exercise regularly.

The benefits of exercise are basically endless. Although we typically tie our fitness efforts to weight loss, their benefits in contributing to overall wellness and a better night’s sleep are almost more important.

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Try to exercise for at least 30 minutes each day. This will help your body run off some of its excess energy before you go to bed and will also contribute to your overall health and wellbeing which will help your body maintain regularity in important functions like sleep.

5. Stick to a schedule.

Like it or not, humans are creatures of habit. This means that we work best with schedules. According to the Sleep Foundation, if you’re having trouble sleeping, a lack of routine could be the issue. Try to set a time to get to bed each night. If you have decided to start a bed time routine as suggested in tip number one, try setting that to start on a specific schedule as well.

So there you have it, 5 sleep hacks you can change your daily routine and bedroom setup to get a more restful sleep and feel relaxed and refreshed in the morning. Hopefully these tips will help you achieve not only a better sleep, but a better quality of life as well.

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If you have any additional tips or questions, I’d love to hear them. Feel free to post them in the comments below.

Featured photo credit: Pexels via static.pexels.com

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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