Get Some Rest
- Birch & Elm Naturals
- 11 hours ago
- 5 min read
The right amount of sleep is very important for the mind and body to function properly.
Sleep gives the brain, as well as muscles and organs a much-needed break.
It helps us replenish our strength, aids in muscle recovery and supports a strong immune system, which reduces our risk of getting sick.
During sleep, the brain increases blood flow to your muscles and releases the human growth hormone; it is this hormone that helps our body recover from the days' worth of work and prepare for the next one.
Sleep is also a time where anti-inflammatories are released to aid in repairing and healing
of muscle and tissue.
The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep per night.
Without enough sleep, you may:
Get sick. Lack of sleep impairs your immune system.
Increase your chances over time of developing coronary heart disease, diabetes, cancer, or having a stroke.
Feel like your brain is foggy.
Your memory may not be as sharp, and your ability to problem-solve may be diminished. Develop digestion issues.
Develop skin blemishes, including acne, wrinkles and uneven skin tone.
Experience decreased energy.
Experience moodiness.
So what can you do to start improving your sleep?
Here are some tips to start incorporating into your life
to improve your nightly sleep patterns:
Stick to a sleep schedule, even on weekends.
Try going to bed at the same time every night, whenever possible, and wake up around the same time every morning as well even when you don’t have anywhere to be. This will train your body to sleep during those nighttime hours.
Create a relaxing nighttime routine.
This might be in the form of a bath, reading a book, drinking a cup of decaffeinated tea, or using aromatherapy blends to create a soothing atmosphere. Perhaps you stretch or meditate before bed. Whatever it is, make sure whatever you choose helps calm you and does not include electronic devices or harsh lighting. In fact, turning off all electronics at least 30 minutes before bed is ideal.
Avoid or limit the use of TV and phones in the bedroom during nighttime hours.
The light from the device interrupts the body's melatonin production, which is key in helping the body fall asleep quickly and stay asleep. It’s what signals to your body that it’s time to rest and recover from the day. Electronics often overstimulate the brain which can make us have a hard time falling asleep. Once we do fall asleep, if the tv has been left on, there’s always the possibility of the light or noise waking up us, disrupting our sleep pattern.
Be active every day.
This doesn’t mean full blown workouts but making sure we are getting in adequate steps throughout the day and taking a small amount of time for a good stretch and some mindful movement can go a long way. Exercise is beneficial for sleep because it taxes the muscles and causes fatigue. It's also known to help reduce stress and anxiety which are common reasons for missing out on shut eye.
Limit caffeine consumption in the afternoon.
Coffee consumed in the morning often will not affect an individual by the time night comes but caffeine does stay in the body anywhere from 8-12 hours so many may find after noon, caffeinated beverages can affect their sleep.
Aim to consume 120mg or less of caffeine per day; that's the equivalent to two 6-ounce cups of regular coffee.
Try some tea.
Most teas contain L-Theanine which is known for its calming effects. Organic teas such as Chamomile, Lavender, Mint or Lemon Balm are great options. Catnip and ashwagandha are herbs that can be found in many teas because of their naturally calming effects.
Eat a healthy diet.
What we eat directly correlates to how we feel. Limiting sugar, preservatives and other unnecessary ingredients helps to keep our gut health in check, promote a healthy mood by keeping blood sugars stabilized and providing our body with the nutrition needed to thrive.
Eating a diet rich in sleep-supportive nutrients like magnesium, tryptophan and melatonin can help the body achieve a restful night's sleep naturally.
Magnesium is a vital mineral that has been proven to help a person all asleep and stay asleep.
Other important nutrients that aid in sleep support is iron, zinc, vitamin D, B6 and Omega 3 fatty acids. Nuts, seeds, fish, eggs and dairy provide rich amounts of these nutrients.
Supplement what your diet lacks.
It is always suggested to try to obtain the nutrients our body needs through food over supplementation simply because we absorb so much more from whole food sources.
If your diet lacks nutrients like magnesium, supplementing with pills/powder is an option as well as topical remedies like bath salts, lotions and sprays.
Recommended Products from Birch and Elm Naturals for Sleep Support
“Sweet Dreams” Essential Oil Roller Blend
This easy to apply topical blend contains several essential oils known for their capabilities to calm the nervous system, reduce stress hormone levels as well as heart rate.
These are all processes the body undergoes before falling asleep, making this calming roller perfect for use before bed to help the body fall asleep fast, naturally.
The Roller Blend applies easily to skin and works best when used every day.
Simply apply an hour or so before bedtime to neck, chest and forearms.
Room Refresher All-Natural Scent Spray
Room Refresher Sprays are organic air freshener sprays with a light and relaxing scent.
They can be sprayed in the air as well as on linens, bed sheets and pillows.
Both Fresh Cut Flowers and Sweet Mint scents are loaded with essential oils known for helping to calm the mind and the central nervous system, preparing it for a restful night's sleep.
Salty Bath Soak
These bath salts are made from Dead Sea salt, which contains four times as much magnesium as the ordinary Epsom salt does. It’s also extremely beneficial for helping to ease muscle cramps and body soreness while reducing inflammation and pain, all common issues that can keep one from getting a restful night's sleep.
Though all the scents contain the same amount of magnesium, Lavender scent is suggested for the ultimate sleepy time bath experience.
Pain Potion
One last product that might help you get better rest is Pain Potion. This topical solution absorbs right away to send healing power to where your body needs it most. Filled with ingredients like mullein, copaiba and magnesium, it works wonders to relieve pain, inflammation and to calm the body and prepare it for a restful night's sleep.
These products and more can all be found at www.birchandelmnaturals.com/shop.
New to Birch and Elm Naturals? Enjoy 20% off your first order by entering code WELCOME at checkout.
Be Well (and happy sleeping!),
-Nicole (Owner and Holistic Health Practitioner)
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