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7 Effective Tips for Better Sleep

7 Effective Tips for Better Sleep

A lack of sleep causes countless problems, both physical and mental. If you find yourself tossing and turning all night and fighting to stay awake the next day, something is preventing your body from restoring itself as it should. Take these easy steps to allow your body to rest completely.

1. Cut Off Your Caffeine

Everyone knows that caffeine keeps you awake. However, many people are unaware that the sleep-disrupting effects can last up to eight hours after the caffeine is consumed. Some even claim that caffeine lasts 12 hours, so try to cut yourself off from coffee, tea, or energy drinks before lunchtime to make sure that it isn’t caffeine keeping you awake at night.

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2. Exercise

Burning some calories during the day ensures that you’ll actually be tired when it’s time to go to bed, with the added benefit of giving you an energy boost through the rest of the day. Just be sure not to exercise too close to your bedtime; studies have shown that the increased hormonal activity can interfere with sleep patterns. Leave at least 4 hours between your workout and bedtime.

3. Keep a Strict Schedule

Staying up late and sleeping in can throw your sleep schedule off balance. Avoid deviating from your usual bedtime by more than an hour or so for your body clock may adjust itself, making it difficult to fall asleep at your usual time the next night. A little bit of sleeping in is fine, but don’t stay in bed for more than nine hours.

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4. Avoid Alcohol

The perception that a “nightcap” will help you sleep is not supported by evidence. While alcohol may make it easier to fall asleep, the quality of your sleep will undoubtedly suffer. In fact, going to bed with alcohol in your system can prevent you from reaching REM sleep, which is the phase during which the most restoration occurs. Skip the evening glass of beer and have a cup of milk or chamomile tea instead.

5. Wind Down Before Bed

Being wound up before bedtime could be the reason that you spend half the night staring at the ceiling. Try to get all of your important tasks done right after you get home so that you’re not rushing to get them done in the late evening. Make it your goal to spend at least one hour before bed enjoying a calm, relaxing activity like reading a book or knitting. Avoid the TV and other stimulants that may keep you awake.

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6. Don’t Hang Out In the Bedroom

Many people, especially teenagers, spend time in the bedroom watching TV, socializing, or talking on the phone. The bedroom should be reserved for sleeping, not leisure activities. It’s important to form a psychological connection between being in the bedroom and sleeping. This way, when you lay down in bed, your brain will know that it’s time to shut down and get some rest. Try to stay out of your bedroom unless you’re ready to call it a night.

7. Soak Up Some Sun

Exposure to sunlight stimulates the production of melatonin, a hormone that controls the day-night cycle of the human body. Catching some rays will, therefore, help keep your sleep cycle in rhythm. Whether you’re at home or at work, open the blinds to let the sun in. You can also take a short walk every day to get the sunlight you need.

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Once you are able to get a proper night’s rest, you’ll find yourself feeling healthier and happier. You can achieve this by putting these tips to use. A smart sleep strategy will free you of the fatigue and frustration that come with inadequate rest.

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Jesse Boskoff

Co-Founder and COO at Status Labs

How to Form Good Habits That Stick 7 Exercises You Can Do Without a Gym 10 Healthy Thanksgiving Recipes 8 Healthy Dessert Alternatives 7 Effective Tips for Better Sleep

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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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