Millions of Americans sleep in their beds every night, turning and tossing around, unable to stop watching the hours pass until morning, when they feel exhausted and sometimes even more tired than before they got up. Insomnia is a growing problem in developed countries, where stress and lack of sleep are common.
According to the National Sleep Foundation, sleep is just as important as water and food for survival and health. The foundation‘s Sleep Chart shows that adults between 26 and 64 need seven to nine hours of sleep per night while people over 65 need seven or eight hours.
Your well-being may be in danger if you don’t get enough sleep each evening. Not getting enough sleep can have many side effects.
What are the Dangers of Lacking Sleep?
More often, getting sick: Your immune system and sleep are closely interconnected. Your immune system will suffer if you don’t get enough sleep. It is difficult to combat even the common cold. An impaired immune system can lead you to serious health problems.
Cognitive impairment: You must get enough sleep to think clearly. Your brain will slow down and become sluggish, causing you to forget things and have trouble with simple tasks like listening or reading. Research has shown that even one night of sleep is enough to affect performance seriously.
You can gain weight. Even if you exercise and eat well, lack of sleep can lead to a slower metabolism and increased weight. For example, a study involving 21,469 participants found that those who slept less than five hours per night were likelier than those who slept seven to 8 hours.
Higher risk of developing diabetes. Good blood sugar regulation depends on getting enough sleep. More than ten studies have shown that people who don’t get enough sleep are more likely to develop Type II diabetes.
More Negative Effects of Sleep Deprivation
- Loss of libido
- Cancer risk increases
- Accidents at higher risk
- Accelerated aging
- Relationships that are broken down
- Poor work performance
How to Improve your Sleep
It may be tempting for you to try to fix your sleep problems with over-the-counter “fixes.” However, these can only mask the problem. They can also be addictive and have a lot of side effects. It would be best if you did not become so desperate for sleep that you start to feel overwhelmed. Recognizing that you have a problem can be a huge first step.
It is best to look into natural, non-toxic remedies to ease sleep deprivation. These are some options you might consider. You may find that a combination is best for you. You will need to experiment until you find the perfect combination.
Have a consistent bedtime. The human body is averse to change, so it’s a good idea to have a routine before bed. It is not healthy to go to bed simultaneously every night. It is also helpful to rise at the same time every day.
Do not take your phone to bed. Millions of people sleep with their phones, tablets, or computers. Research shows that looking at your phone when trying to fall asleep can activate arousal neurons and disrupt melatonin. One of the most harmful effects of technology is the light from electronic screens.
Listening to soothing music can help you fall asleep. Get headphones and listen to your favorite quiet music. Try an instrumental version of the song, so you aren’t focusing on the lyrics but instead allowing the music to calm your mind.
A warm bath is a great way to relax. A warm bath in dimly lit rooms with Epsom salts is even more relaxing. Stress can drain magnesium from the body, and Epsom salts contain this vital mineral. The magnesium in the salts dissolves in warm water and is absorbed by the skin. That can help replenish your supply. Magnesium promotes relaxation and quality sleep, as well as improving concentration and rest.
Yoga: People have been used for thousands of years to improve their flexibility, focus, and relaxation. You can unwind before bed by doing simple stretches such as arm and neck rolls. You can do many simple stretches right from your bed.
5 Essential oils to Help You Get the Best Night’s Sleep Ever
The combination of any of these with essential oils can help promote sleep. In addition, essential oils are used for relaxation in many cultures.
Many essential oils are well-known and can be used to promote restful sleep. However, essential oils are best used safely and effectively. It is also important to remember that essential oils may not be right for everyone. We are all different, and each process things differently.
These essential oils are worth considering, along with some tips for how to make the most of them.
One of the most well-known essential oils is made from this favorite mint plant. Scientific research has shown lavender essential oil is well-known for its ability to induce sleep. You can use lavender essential oil in various ways, including bath salts, oils for massage, and candles.
The essential oil is well-known for its relaxing properties and light floral scent. You can use this oil in a diffuser or put a few drops in a carrier oil on your feet before bed. In addition, you can add a few drops to your favorite shampoo, conditioner, or skin moisturizer.
Mix 1/4 cup organic coconut oil and 1/4 cup beeswax to make your soothing salve. Heat until combined. Mix 15 drops of Roman Chamomile oil and 15 drops of lavender oil while the mixture cools.
Cedarwood is a strong anti-inflammatory, expectorant, and antiseptic. It also can calm down, relax, and comfort. Cedarwood’s woody, warm aroma makes it feel cozy and inviting. You can use Cedarwood in your diffuser to stimulate the pineal gland, which releases melatonin, which is essential for sleep regulation. You can apply a few drops of carrier oil to your forehead, under your wrists, and at the junction of your neck and head.
The orange essential oil can help you sleep better if you are anxious and tossing around at night. All citrus oils are known for their uplifting properties, which can also help reduce depression. However, citrus oils can cause photosensitivity if sunlight is exposed within 12 hours. If you plan to apply the oil to your skin, it is best to do so at night. Use a few drops of the oil on your abdomen. You can also diffuse it using a diffuser. To promote restful sleep, moisturize your skin before going to bed.
Valerian is one of the most popular oils for sleeping. It can help you fall asleep quicker and stay asleep. You can apply it topically to your feet or inside your wrists.
Disclaimer: Always consult a qualified practitioner before you use essential oils. To ensure that you aren’t allergic, it is always a good idea to test the oils first. For best results, make sure you only purchase high-quality oils.