Using Essential Oils to Cope With Chronic Illness
This article is written by Tom.
To get a comfortable night’s sleep, and I mean a really good night’s sleep, can be hard. The aftermath of not getting a good sleep entails waking up groggy, cranky and mentally unprepared for the day – and don’t forget the dark circles under your eyes.
What would help you achieve this ‘milestone’ is to create the right environment. You can get a comfortable night’s sleep by following these sound ideas below.
1. A relaxing sleeping environment
To get that relaxed atmosphere in your bedroom, you need to get the right color, aroma, temperature and keep all noises down. It’s said that there are 5 calming colors you can use for your bedroom; dark gray-blue, soft gray, icy blue, soft neutral green and lavender. These colors allegedly reduce stress and anxiety.
According to aromatherapy, certain scents help you get deeper sleep, improve sleep quality and reduce fatigue. There are 15 scents that have been scientifically proven to aid relaxation: Lavender, vanilla, valerian extract, lemon, frankincense, rose, sandalwood, juniper, bergamot, ravensara, marjoram, roman chamomile, geranium, ylang ylang and jasmine. You could either burn, diffuse or spray any of these scents in your bedroom.
Research has also shown that trying to sleep when you’re too hot or cold can be very hard because our bodies crave a particular temperature for sleep. To achieve this body temperature, your room temperature should be cool. Scientists recommend that your room temperature should be between 60-68 degrees Fahrenheit or 16-20 degrees Celsius. Just make sure it’s comfortable for you.
2. The right mattress, pillows and bedding
We all know that buying a bed is expensive. But if it means sleeping comfortably every night, it’s totally worth it. What comes next is choosing the right mattress. You can choose whatever type suits you; either a soft mattress or a firm one. The same goes for pillows; there are also no such things as too many pillows! It would help if you would help if you keep your head at a certain angle to avoid discomfort.
When making your bed, get clean sheets, toppers; check out this roundup of the best cooling toppers and pillows. Research has shown that a clean bed helps you relax more, both psychologically and by removing allergens like dust mites.
3. The right clothes
Wearing the right clothes to sleep helps the quality of your sleep and your overall health. There’s a reason pajamas were created; they’re soft and light! Pick out pajamas that are breathable, loose fitting and allows for movement. Sleeping in your birthday suit is even an option; sleeping nude is good for you.
Another option is socks, especially on a cold night. It is not advisable to wear underwear (most especially tight underwear) to sleep because it rears bacteria for both genders. Fabrics that do not allow air in could cause unease and complications like yeast infection.
4. A pre-bedtime routine
Take time to unwind from your day by dropping your smartphones, Kindles and Wi-Fi. Eat a light snack if you’re hungry, take a warm bath, brush your teeth, drink water, set a calming tune and grab a book or clear your mind. These pre-bedtime routines help to clear all the stressful thoughts from the day’s activities and get you ready for a comfortable night’s sleep.
5. Music
Music is more than something that you just simply listen to enjoy. Slow tunes have a direct influence on the parasympathetic nervous system, which helps your body relax and prepare for sleep. If you feel relaxed when you’re listening to music, you aren’t imagining things. Music has the control to reduce your heart rate and breathing, lessen your blood pressure and even cause your muscles to relax.
6. Your day-time habits
What you do during day-time, like exercises as well as what you eat or drink, has a big impact on your quality of sleep. Getting a comfortable night’s sleep would mean taking less caffeine, exercising regularly, not having a late dinner and avoiding smoking and alcohol. Eating late can cause indigestion and that could be very uncomfortable. Regular exercising is very good for your health, but at the same time, avoid exercising too close to bedtime or you’d have trouble falling asleep.
If you want to sleep comfortably, avoid caffeine and other stimulants because their effects last for hours, making it difficult for you to sleep comfortably.
7. A consistent sleep routine
The aforementioned ideas are a great way to start a sleep routine. They ensures you get the right amount of sleep and keeps you refreshed when you get up in the morning. There are others you should implement such as making sure to go to bed at the same time every night.
Additionally, you should stick to the specific number of hours you have apportioned for sleep every night. Not having a consistent sleep routine messes with your internal clock, making you want to sleep at wrong times – such as when you are at work or at an important meeting. Even on weekends, do not sleep in for more than an extra one hour. Else, your circadian rhythm will be messed with and getting up on Monday morning might become a problem. Your pre-bedtime routine is also one ritual that should be taken seriously and substituted by nothing else.
Getting a good night’s sleep would improve your overall health and increase your lifespan in the long run. It is totally worth the fight, so ensure you follow these tips religiously.
Author’s bio: My name is Tom and I currently reside in the United Kingdom. My greatest assets are my words and I enjoy using them to make the lives of others easier. I have been writing professionally for over three years and they have been the most beautiful years of my life. Second to writing, hot chocolate is my greatest addiction. I hope to make the world a better place using my words and I also hope to inspire you to do the same.
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