Posted on Nov 22, 2018, 3 p.m.
One in five adults are sleep deprived, approximately 10% of those people suffer from chronic insomnia. There are options to help promote more and better sleep without having to rely on drugs.
Sleeping pills, even over the counter ones, can be dangerous if not taken as directed. These pills can be habit forming, don’t actually cure insomnia, and the body can become dependent on them to fall asleep so when you stop taking them the ability to fall to sleep is worse than before starting taking these drugs. Some sleep medications even come with risk of next morning impairment, meaning you may not wake up feeling refreshed. Additionally women metabolize sleeping pills slower which is why the FDA lowered recommended doses for women.
The body has a hard time functioning without enough sleep, becoming harder to stay focused, remember things, be happy, maintain energy, drive safely, lose weight, feel motivated, and fight off infections. There are ways to help boosts sleep which includes following a healthy well balanced diet, being physically activity, avoiding caffeine past a certain point as it has a 6 hour shelf life, meditation, yoga, music, turning off mobile devices at least an hour before bedtime to wind down and keeping them away from the bedroom, and essential oils among other things.
Cognitive behavioral therapy can be effective at helping to treat sleeping issues, It involves changing attitudes, beliefs and behaviors that have a negative impact on your sleep, the positive effects of CBT can be long-lasting.
Essential oils are becoming increasingly popular for a variety of reasons, promoting sleep is just one item on the list of things they can help with. The following essential oils can be diffused at bedtime and/or a few drops applied to reflex points and on feet bottoms to help you fall to sleep.
Frankincense carries many benefits, it supports cellular health, and has the ability to promote feelings of relaxation. Just a few drops added to a warm nightly bath and/or in a diffuser as you sleep can help you to drift off.
Roman chamomile contains relaxing properties that can help to fight anxiety, and depression. Studies have shown roman chamomile essential oil to help promote drowsiness and calmness.
Lavender is one of the more popular sleep aid oils that has been used since ancient times in traditional medicines. Known medicinal purposes include helping to heal wounds, reduce acne, reducing anxiety, alleviating headaches, and improving sleep. Studies have shown that patients with insomnia showed signs of improvement after only a weeks weeks of using this oil.
Bergamot oil is great at reducing feelings of anxiety, sadness, and stress with its unique citrus scent that will help to lift the spirits and clear the mind to promote more restful sleep.
Cedarwood essential oil can help to relax both the mind and body. The warm and woody scent can help to create a relaxing environment as you drift to sleep. These reasons are why it is most commonly used in massage therapy.
Lemon balm, passion flower, lilac, and chamomile essential oils can also gently promote relaxation and sleep; all of which create a calming effect on the central nervous system helping to improve sleep.
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