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5 Tips for a Better Night’s Sleep

5 Tips for a Better Night’s Sleep

Most people have experienced at least a few nights in their life where they spend half of the time tossing and turning, frustrated by a seeming inability to fall asleep.

One of the main problems with people not being able to fall asleep is that it is a mental game. Often if people are trying to sleep, and find that they cannot, they get frustrated. This frustration causes stress and increases the heart rate. Suddenly it becomes even harder to sleep, and the cycle continues.

Fortunately there are plenty of nifty tricks that can calm the body and help create a relaxing night’s sleep. Here are five important steps everyone should take to sleep just a little better.

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1. Put your phone away

An increasing number of experts and researchers are coming out and saying that using one’s phone close to bedtime can severely affect their ability to sleep. A lot of it comes down to the light that most phones emit when they are on. The blue light that phones emit has been proven to mess with many parts of the sleep cycle. Most recommendations say to stay away from your phone at least an hour before bed, preferably two hours.

2. Eat the right food

Many people do not realize how much the food that they eat in the latter half of the day affects their sleep ability. That same caffeine that gives you a needed jolt in the morning can also give you a much less desired jolt right before bed. Many people are not aware of all the foods that they eat that contain caffeine.

In addition to caffeine, sugar can push your body into overdrive and energize it at the worst possible moments. Try to eliminate eating close to bed, but if that is too hard, then at least eliminate eating carbs and high-energy foods.

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3. Relax your muscles

There are dozens of ways that people use to relax their muscles before they get into bed. Many people do not even realize that they are tense until they do these exercises.

One that works for many people is based on a series of tensing and relaxing muscles. Start with your head muscles and make them as tight as you can. Next, move on to your chest, then arms, then legs, then feet. Once your entire body is tense, move back up, relaxing one thing at a time.

Sometimes your body just needs to be forced to relax. If you are not unconsciously doing it, then consciously doing it is the next best thing. Here are a few more details on the muscle relaxing exercises.

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4. Improve your mattress

Mattresses are something many people do not think of when they try to figure out why they can’t sleep. However there are many benefits to choosing the right mattress, and a good night’s sleep is just one.

If you find yourself often waking up stiff, or having sore muscles after a night’s sleep, then the mattress is likely the culprit. All mattresses are not created equally and it is important to have one that fits your needs and body type. Here is a great mattress guide for finding one that works for you.

5. Eliminate stress

This is obviously easier said then done. The top reason many people cannot sleep is that they lay awake thinking about their problems. When they try to think about something else, their problem just seems to come right back.

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Fortunately there are many people that suffer from those same problems. There are mental exercises that are fairly easy to do that can yield incredible results when trying to sleep while stressed.

Get into the habit of doing each one of these things each day. It may not fix your sleep issues at first, but over time habits will be developed and your body will learn to calm down and relax at night and your sleep will dramatically improve. It’s science.

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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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