Is sleep deprivation inhibiting your health? Signs you may not be getting enough sleep and how to fix it.

When was the last time you had a good nights sleep? Many people forget that sleep is as important to your health as eating and exercising. Due to busy schedules, people are sleeping less and less. Getting a good night’s sleep can help improve a lot of issues from your mood to your workouts.

Improve Concentration and Productivity

Here are some of the reasons why getting a good night’s sleep is good for your heart, weight and more.

Depriving yourself of sleep can reduce your productivity, concentration, and performance while you’re awake. Getting enough sleep keeps you alert and enhances your memory performance for people of all ages.  You are able to focus and easily take in new information easier.

Boosts your mood

While you’re asleep your mind takes this time to process your emotions and decide how to react to them the right way. This leads to many more positive bodily responses. Enough sleep reduces the chances of a mood disorder, anxiety, panic attacks, and depression. Who doesn’t want to wake up happy and healthy?!

Improves Athletic Performance

For endurance sports such as running, biking and swimming sleep loss can greatly affect your performance. Sleeping less will provide your body with less energy and reduce motivation. Longer sleep has been shown to improve an athletes sleep, accuracy and reaction times.

Healthy Heart

The lack of enough sleep has been associated with worsening of cholesterol and blood pressure which are risk factors for heart disease and stroke. When you are asleep, your heart and blood vessels are able to rest, lowering your blood pressure. In order to keep the heart healthy, it is recommended to get between 7-9 hours of sleep every night.

Sleep is a time for the body to relax and repair itself. Getting enough of it will help you live a healthy and active lifestyle.

Ways to promote restful sleep

It has been proven that we rest better when we create a nighttime ritual that promotes relaxation. Did you know that Young Living has products to help you create a relaxing snooze routine? Here are some nightly suggestions for a better night’s rest:

• Diffuse essential oils in your bedroom at least 1 hour before bedtime for a peaceful aroma while you begin to unwind. 
• Apply Lavender or Cedarwood essential oils to your pillow for a calming scent.

Adding essential oils to your nighttime routine is a great way to start your relaxation time off on the right scent. Some of our favorites are Cedarwood, Lavender, Peace & Calming®, Tranquil™, and Valerian. It’s important to remember that essential oils work differently for everyone. The oils that your friend loves may not be the same one you swear by. Try experimenting with oils, or try a different usage option to find your perfect addition to your relaxation routine.

Valerian’s unique aroma inspires a calm and emotional balance. It is an ideal companion to any aromatherapy to relieve stress and to calm the mind and the body.
-Eases occasional restlessness as part of a bedtime routine
-Promotes feelings of calm and helps with occasional nervous tension
-Promotes feelings of relaxation 
-Diffuse to promote a focused environment
-Diffuse during times of occasional distress
-Nurturing aroma for women

Add it to your bedtime routine:
-Use this oil topically on the back of the neck or on the bottoms of feet as part of your relaxation practice. 
-Diffuse it next to your bed to help ease occasional restlessness.
-Diffuse it to create a calming, focused environment before bedtime.
-Use it with a relaxing massage or diffuse it during times of occasional distress to help create a calming environment.

Cedarwood essential oil has a warm, relaxing aroma that is soothing when diffused.
-Creates a relaxing, calming, and comforting atmosphere when diffused to support a relaxing nighttime routine 
-Includes naturally occurring constituents that are high in sesquiterpenes 

Add it to your bedtime routine:
-Diffuse Cedarwood in the evening to create a relaxing atmosphere and help neutralize odors. 
-Apply 1-2 drops onto your pillow before going to bed. 
-Add Cedarwood to your favorite lotions and skin care and apply before bed.

Lavender essential oil has a floral, calming scent that can be used aromatically or topically. With its many benefits, Lavender is one of our most popular products.
-Promotes feelings of calm and fights occasional nervous tension
-Has balancing properties to calm the mind and body 
-Includes the naturally occurring constituents linalyl acetate, linalool, and ocimene

Add it to your bedtime routine:
-Add 4 drops of Lavender and 1 cup of Epsom salt to a bath to create a relaxing environment. 
-Unwind in the evening with a calming, Lavender-infused neck or back massage. 
-Use Lavender as part of a bedtime routine by rubbing it on the bottoms of your feet or diffusing it next to your bed. 

Peace & Calming is a blend of Tangerine, Orange, Ylang Ylang, Patchouli, Blue Tansy. This fragrant oil blend is a wonderful addition to your meditation, evening routine, or playtime with the kids. 
-Diffuse this blend to freshen the air, especially in rooms where children play or study.
-Diffuse it in your bedroom at night.
-Apply it to the bottoms of feet at night as part of a bedtime ritual for your whole family. 
-Dilute it with V-6™ Vegetable Oil Complex for a calming back massage before naps or bed.
-Add 4-5 drops to 1 cup Epsom salt for a centering bath as part of a calming evening routine. 

Tranquil Roll-On is a blend of all our bedtime favorites: Lavender, Cedarwood, and Roman Chamomile.
Add it to your bedtime routine by:
-Usher in bedtime for kids and parents alike with a familiar, soothing scent by applying Tranquil to the bottoms of feet during evening routines.
-Inhale or roll Tranquil over your heart for a centering aroma.
-Wind down after a hectic day by applying Tranquil to your neck or shoulders, then massaging for 20-30 seconds.
-Roll on the bottoms of your feet and your temples as you get in bed each night.

• Keep the room dark and cool.
• No electronics at least 1 hour before bed.
• Wake up and go to bed at the same time every day.
• No large meals prior to bedtime.
• Take a hot bath with essential oils that have relaxing aromas like Ylang Ylang, Lavender, Cedarwood, or Peace & Calming prior to bed.

Supplements that help with sleep support

SleepEssence contains four powerful Young Living Therapeutic Grade™ essential oils that have unique sleep-enhancing properties in a softgel vegetarian capsule for easy ingestion. Combining lavender, vetiver, valerian, and Ruta graveolens essential oils with the hormone melatonin—a well-known sleep aid—SleepEssence is a natural way to enable a full night’s rest. 


Click here to learn more about the essential oils and supplements I use to support restful sleep

Sources

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm

* These statements have not been evaluated by the Food and Drug Administration. Young Living products are not intended to diagnose, treat, cure, or prevent any disease.