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10 Things You Haven’t Tried To Sleep Better

10 Things You Haven’t Tried To Sleep Better

Most of us need to sleep better. Chronic lack of sleep can lead to anxiety, depression, cardiovascular disease and even cancer. The World Health Organization has even listed night work as a carcinogen.

Most people need 7–9 hours of sleep each night. When you get enough sleep, your body is able to physically and mentally recover from your day, so that you are able to face tomorrow with vigor and zest.

It’s up to you to do everything in your power to ensure you improve your sleep. Here are my top ten tips for better sleep.

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1. Have a regular sleep and wake cycle.

If you go to bed and get up at the same time every day, you will train your body to have a regular sleep and wake cycle. If you are going to bed at different times and getting up early during the week while sleeping in at the weekend, your body doesn’t know what to do. With a regular sleep/wake cycle, your body will adapt and you will have more energy in the mornings.

2. Exercise regularly.

Regular exercise burns off all your excess energy, meaning you will feel more rested in the evening. Experiment with your exercise times. Some people feel energized after exercise and can’t sleep straight away and some people are OK with exercise before bed. Try exercising in the morning and evening and see what works best for you.

3. Include regular stretching.

If your muscles and joints are sore from either lots of exercise, or not enough exercise, you may feel uncomfortable in bed. Add some stretching or even some light yoga in the evenings before bed time to help loosen your muscles and unwind from the day.

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4. Focus on your breathing.

If you are the type to toss and turn for a long time, try this simple exercise: lie on your back with your arms by your sides. Take a long full breath in and exhale slowly. Feel the air enter and leave your lungs. Repeat 10 times. By the time you get to 5 or 6 you should be feeling very relaxed, and maybe you will even have fallen asleep by then.

5. Accept your worries.

If your worries are keeping you awake at night, remember that it is OK and perfectly normal to have worries and concerns. Accept that this is normal, and it is OK to forget about them while you go to sleep.

6. Write tomorrow’s to-do list tonight.

If you have a long list of worries or things you need to do, don’t wait until tomorrow to take action. Before you go to bed, write a list of your most important tasks to do tomorrow. Once you have gotten these thoughts on paper, and you are mentally prepared for tomorrow, your mind will know it can rest now and you can get some sleep. Keep a pen and paper by your bed if you think of things in the middle of the night.

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7. Reduce caffeine intake.

We all know that we should reduce our caffeine intake in the afternoon so that it doesn’t keep us awake. Unfortunately some of us need to reduce it further or eliminate it altogether. Some people metabolize caffeine quickly. If you are one of these lucky people, then simply stop drinking caffeine after 3pm and it shouldn’t affect your sleep. Other people metabolize caffeine slowly. If you suspect you might be one of those people, try eliminating caffeine completely. Or if you can’t do that, don’t drink it after 10am.

8. Dim your lights.

Bright lights tell our brain that it is day time and we should be awake. When it gets dark outside, then you should also make it darker in your house. Have less lights on in the house, or dim them if you can. This will tell your brain that it is night time and it’s time to wind down and go to sleep soon.

9. Switch off electronic media.

The blue light that emits from televisions, computer screens, tablets and phone screens also tells our brain to stay awake. An hour or two before bed, it’s time to switch off your electronics. Spend this time with your family or read a good book. If you must use your electronics, purchase a blue light screen filter for your gadgets.

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10. Keep your bedroom sacred.

Your bedroom is for two things only: sleep and sex. If you use your laptop in bed, or your phone, or if you watch television in bed, then you are signalling to your brain that bed time is not necessarily sleep time. Train your brain to accept that bed time is for sleep and sex only. This is training your brain to relax in bed, so you will sleep better.

Now you are armed with some of the best tips for getting better sleep. Try one at a time, or try them all at once. Better sleep = Better health.

Featured photo credit: Supermoon 2013 Over NYC / Bob Jagendorf via flickr.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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