Sleepless nights lead to stressful days…
And when they continue and you know it’s time to take action, it can be hard to discern the healthiest, most effective natural solutions. It’s easy to find yourself stuck on a treadmill of trial and error.
By now, most of us have heard the classic sleep tips — for instance, going to bed at the same time each night when possible, putting away your electronic devices to give yourself time to wind down, and more…
Today we’re sharing some under-the-radar sleep tips you might not have heard just yet. Give them a try and let us know how it goes!
6 Tips For Sleep You May Not Have Heard Yet
1. Think About Staying Awake
It might sound strange, but hear us out! If you’ve tried meditation techniques, visualizations, or other practices to help you fall asleep to no avail, try thinking about staying awake instead…
It’s a technique called paradoxical intent, a CBT (cognitive behavioral therapy) technique.
Ideally, falling asleep would be all but involuntary — but when you’re anxious, you likely do things like constantly look at the clock or otherwise put pressure on yourself, resulting in a kind of performance anxiety that makes your sleepless situation worse.
When you think about staying awake, it can reduce anxiety and give your mind a chance to relax enough to drift off to sleep.
2. Keep Your Feet Warm
Did you know wearing socks to bed can cut down on the amount of time it takes to fall asleep? If you have cold feet, your brain may be receiving the signal that it’s not time to go to sleep. Some experts report that warming up your feet causes blood vessels to dilate, which signals to your brain that it’s time to fall asleep.
3. Try the 4-7-8 Breathing Technique
Hypnotists and practitioners in the natural health space teach their clients and patients this self-hypnosis technique to keep in their back pocket when they need extra help to get to sleep. Thankfully, it’s just three steps!
- Breathe in deeply through your nose for four seconds.
- Hold your breath for seven seconds.
- Exhale through your mouth for eight seconds.
Then repeat this process four times — for best results, twice a day. This deceptively simple exercise fully recharges your lungs, allowing more oxygen to circulate throughout your body and promoting relaxation.
4. Experiment With Sleep Restriction Therapy
Sleep restriction Therapy is a behavioral insomnia treatment that limits your time in bed to the actual time of sleeping.
When you spend less time in bed, it results in mind sleep deprivation at first — but it can also help you fall asleep earlier. This practice can ease your insomnia and help you regain your confidence in your ability to sleep naturally.
Here’s how sleep restriction therapy works. Keep a sleep journal for 1-2 weeks and record the average time you sleep — then add 30 minutes. Then for the next two weeks, limit your time in bed to the average sleep time you recorded in your journal, using fixed bedtimes and wake times.
If you feel tired during the day, add 15 minutes to your time in bed, adding 15 minutes each week until you feel well-rested after a night’s sleep. It can take several weeks to see results. You might feel sleepy at first, but over time you should be more in-tune with your sleep patterns and how much sleep time you really need.
5. Move Through a Body Scan Meditation
Body scanning is another simple mindful technique you can use anytime you’d like. A body scan brings awareness to your body, one part at a time, to bring your body back to a relaxed state.
Simply close your eyes and turn your attention to the natural movement of your breath. Allow yourself to relax there for a moment. Then:
- Start by noting the sensations at the top of your head, the face, scalp, and neck
- Bring your attention to your right shoulder, arm, and hand. Repeat on the left side
- Notice your upper chest, abdomen, upper back, then mid-back and lower back
- Notice the right hip, leg, and foot. Repeat on the left side
End with your awareness in both feet, then on your body as a whole. In 10 to 20 minutes, you should be ready for peaceful sleep.
6. Try These Methods For Bringing Essential Oils & Blends Into Your Routine for Better Sleep
You probably have heard of how useful powerful essential oils can be for including sleep…
But have you experimented with the many different methods to incorporate them into your sleep routine? Give these a try:
- Add a few drops to your diffuser before bedtime to enhance your sleeping space
- Add a few drops to a cotton ball or tissue and place near your pillow or bedside table
- Mix a few drops into your favorite massage oil to relax the body and mind
- Give yourself a relaxing foot massage before sleeping
- Add several drops to your evening bath to set a nurturing environment for your dreams…
We recommend starting out with these go-to sleep selections:
Our signature essential oil Dream Blend, combines Patchouli, Mandarin, Jatamansi, Ylang-ylang and Night Blooming Jasmine to inspire your creativity and intuition to enhance your dreams. (You can also try a convenient, ready to use roll-on edition of our Dream Blend.)
Palo Santo Essential Oil has settling, calming and grounding qualities, making it a great ally for maintaining emotional and spiritual equanimity.
25% Off Products for your Winter Wellbeing
Whether you’re struggling with sleep issues, dry skin, a cluttered living space, or any manifestation of the winter blues…
We’re sharing 25% off select products for your Winter Wellebing — including essential oils, roll-ons, and tinctures to support WHOLE body health.
Until Sunday, February 28, 2021, simply enter the code Winter2021 at checkout to receive 25% off!