Sometimes getting a full night’s sleep seems impossible to achieve. No matter the cause - stress, pain, your work schedule or another reason - if you are not receiving regular quality sleep it can interfere with your health. Poor sleep or Insomnia can impact our wellbeing and the quality of our lives. The frustration of not being able to get a good nights sleep can make the situation even worse.
The Center for Disease Control (CDC) says, “Insufficient sleep is associated with a number of chronic diseases and conditions - such as diabetes, cardiovascular disease, obesity, and depression - which threaten our nation’s health.” There are varying causes to not achieving optimum sleep, sometimes it's lifestyle factors - work stress, too much coffee, or it could be for health reasons - pain, illness, hormonal changes or even, depression, worry or anxiety. Symptoms of poor sleep or Insomnia vary depending on the person, but can go from simply just being tired to tension headaches, drowsiness, irritability and can lead to more anxiety.
Here are a few ways you can start getting on track to better sleep habits.
Say “Goodbye” to technology - well before bedtime.
Smartphones are everywhere and it’s not uncommon to find them creeping into your bedroom. Turn them off. Better than that. Turn them off and keep them in another room. Close off the TV, laptop and whatever else has found its way into your resting space. Break the habit and allow yourself to relax on a deep level.
Establish a routine that is calming and relaxing.
Humans are habitual creatures. How you wrap up your day can greatly impact the quality of sleep you receive. Finish the day with warm bath or shower, a cup of tea, cool the temperature in your room, and shut out the lights. Establishing a routine can triggers a natural response that tells the body, “it’s time for bed.”
Massage. Massage. Massage.
There I said it. Massage is HUGE when it comes to improving your sleep. According to the Mayo Clinic, studies have found massage to be beneficial for insomnia-related stress, as well as: Anxiety - Digestive disorders - Fibromyalgia - Headaches - Myofascial pain syndrome - Paresthesias and nerve pain - Soft tissue strains or injuries -Sports injuries - Temporomandibular joint pain (TMJ).
Massage can not only increase relaxation and lower your fatigue, but it can reduce pain and improve your quality of sleep. Which can also help restore your sleep pattern. Our need for sleep has dramatically increased with the more technology available and the busier our schedules get. Massage is a great way to fulfill that need, schedule a massage and be on your way to a better night’s sleep.
While a lifestyle change is often a good cure for poor sleep and insomnia, it is not always appropriate or practical. Aromatherapy may help you go to sleep faster and stay asleep longer. The calming, soothing, balancing and anxiety reducing benefits of essential oils make Aromatherapy very effective for treating sleeplessness.
Lavender and Roman Chamomile are the most commonly used essential oils used for relieving insomnia. You can simply add a drop or two on your pillow or use them in a diffuser in your bedroom. While these oils are recommended for easing insomnia, it is important to 'follow your nose' and make your essential oil selection based on how you are feeling.
Combined with Massage, Aromatherapy can be even more effective. Massage has long been known to enhance relaxation and improve sleep patterns. One of the most important brain chemicals our brain produces to make us sleep is serotonin. When we suffer from insomnia, most of the time it is because our body is lacking that precious hormone.
Clinical studies have found that participants who received Massage with lavender essential oil felt less anxious and more positive than participants who received massage alone. Plus a 60 minute Massage is equivalent to getting 8 hours sleep.
Sleep plays a vital role in good health and wellbeing throughout your life. Getting enough sleep at the right times can help protect your mental health, physical health, quality of life and safety. If you think you may not be getting enough sleep or are suffering with insomnia try using essential oils in your bedroom or book a regular Massage treatment with essential oils, it will help you to get that good nights sleep that your mind and body needs.
Want to learn more about Sleep? I'll be presenting with 4 other Wellness Practitioners on Saturday 19 May at the Mind Body Sleep event. Learn more here: www.eventbrite.com.au/e/mind-body-sleep-tickets-32317961894