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<<First Name>>,
The brain is more complex than a computer. Unlike computers that need to be replaced every few years due to new technology, we only get one brain. Let’s take care of our brain and live a full life with our memories intact.
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Are you tired? Do you feel like a Zombie most of the day? Not getting enough sleep?
How much sleep do we really need, especially for a properly functioning body?
Seven to nine hours of sleep per day has been found to be the secret number in sleep studies over and over again. Yet, people say all the time, “I only need four or five hours of sleep, I’ve been like that my whole life.”
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How does the lack of sleep really affect us?
- Irritability
- Mood swings
- Health consequences
- Memory loss
Sleep needs vary depending on age, lifestyle, and health status. But the lifestyle factors that affect sleep quality and quantity, like stress and work/family schedule have to be considered when determining your sleep needs.
Did you know that sleep is an all-natural and a completely free miracle for your body?
What happens when we are sleeping?
- Cell growth and repair
- Balance hormones
- Boost your brain
Dr. Daniel Amen describes these 3 processes as “brain-washing”. There are certain fluids in the brain that only work while you sleep to clean your brain off harmful waste proteins.
Sleep is also necessary for:
- Growth and Development
- Nervous System repair and regeneration
- Memory, Learning and Social Processes, so the brain can encode and store recently received information
- Immune system to function effectively
Getting 8 hours of sleep may not always be easy. Often, it is what is going on during the day that will determine a good night of rest. Many parents of small children wait to get things done when the kids go to bed. We all want to be good parents and give our attention to our kids when they are awake, but is our lack of sleep really helping them?
Maybe you feel that you need to stay up to get more work done. Did you know that more sleep has actually been shown to be a great business success tool? Successful people get more done in a shorter period of time, because they get the sleep they need to be productive each and every day.
How often do we miss out on a good night of sleep because we are on the computer or watching television? Just like children need set bedtime routines, so do adults.
Start a Sleep Routine
- Set an alarm to start your bedtime routine about 60 minutes before bedtime. Set an alarm for bedtime to be the same time each night to support your body’s circadian rhythm, and set up enough time for 7-9 hours of uninterrupted sleep.
- In the evening finish up tasks, don’t start new projects that will not be completed an hour before bedtime. If you have several things lingering, make a list and agree it will be done tomorrow.
- Turn off electronics – computers, cell phones, ipads, TVs, etc. and dim your lights. This change in light exposure will help signal your brain to start producing melatonin, the hormone we need for maintaining high quality sleep.
- Enjoy a beauty ritual or have a time set aside to relax. Take a bath with Epsom salt and a few drops of *essential oil, or diffuse an *essential oil while preparing for bed, write in a gratitude journal, read, or enjoy a time of intimacy.(One reason baths are great — when you get out, it creates a change in body temperature from hot to cooler, which helps signal your brain to release melatonin.)
- Make sure your bedroom is a comfortable cool temperature and turn out the lights so its pitch black. Light is one of the biggest factors in prohibiting people from being able to sleep because it prevents melatonin production at night. (Tip: Best room temperature for optimal sleeping is somewhere between 68 and 72 degrees).
8 Great Essential Oils to Support a Healthy Sleep Routine
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Lavender- (Lavandula angustifolia) has a sweet, floral aroma that is soothing and refreshing. Lavender’s aroma is great for relaxing and winding down before bedtime; add to bath or diffuse to create a calming and comforting environment.
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Vetiver- has an earthy and grounding aroma, and can be diffused for its calming and relaxing fragrance. It is emotionally grounding and supports sleep.
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RutaVaLa- promotes relaxation of the body and mind. It helps ease tension and relieve stress. The blend helps overcome negative feelings while encouraging a positive attitude and comfort.
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Valerian- (Valeriana officinalis) root has been used for thousands of years for its calming, grounding, and emotionally balancing influences. During the last three decades, it has been clinically investigated for its relaxing properties. Researchers have pinpointed the sesquiterpenes, valerenic acid, and valerone as the active constituents that exert a calming and restorative effect on the central nervous system.*
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Angelica- (Angelica archangelica) has soothing qualities that help relax nerves and muscles. In Germany, angelica was historically referred to as the “oil of angels,” in part because of its ability to calm anxiety, restore happy memories, and bring peaceful sleep.
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Peace & Calming- Diffuse to create a calming and peaceful atmosphere throughout the home. Peace & Calming is a must have for every household, especially those with young children.
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Tranquil- this roll-on combines lavender, cedarwood, and Roman chamomile essential oils to create a calming, relaxing blend.
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Dream Catcher™- an exotic formula designed to enhance the process of dreaming and visualization. The ability to hold onto your dreams – positive dreams that move you forward emotionally and spiritually – can lead to a greater ability to realize your desires and stay on the path of fulfillment. Dream Catcher also protects against negative dreams that may cloud your vision.
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How do you know if you are getting a good night’s sleep?
Ideally, you want to wake up without an alarm clock. If you wake at the same time every morning, it programs your internal clock to adjust your sleep cycles so you can wake up without hitting snooze. Ultimately, you will feel refreshed when you wake up after about 7 – 9 hours of sleep.
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ACTION:
1. Read the YL Blog: The Snooze Routine
2. Start a sleep routine
3. Choose an essential oil to add to your nightly routine
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Sleep tight,
Got-Oils? Team
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