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STEP 11 - FATIGUE AND SLEEP

Sometimes the issues are simple and straightforward: we feel fatigued during the day because we’re not getting enough SLEEP at night.

Quantity and quality of sleep both play a role in how rested you feel throughout the day. Many of us don’t make the time to get enough sleep or to develop routines that will help us sleep better.

It’s time to change that. Here are a few suggestions for setting a positive sleeping environment:

SET THE MOOD . . . to relax and recharge. Whatever you’re thinking about right before bed is probably what your brain will ruminate about all night. If thriller novels and crime scene shows tend to stimulate your mind, don’t read or watch them right before bed. If work stresses you out, stay away from your work-related email in the evenings. Instead, do something you enjoy that makes you feel calm before bed.

CHECK YOUR ENVIRONMENT. Most people sleep better in dark, cool places. Investing in room-darkening curtains and lowering the thermostat settings can increase the quality of your sleep.

POWER DOWN SCREENS. We love our screens, but there’s mounting evidence that makes the case against falling asleep to the glow of your phone or tablet. Many experts advise turning off screens at least half an hour before bed. Instead, take a calming bath, read a book, or listen to relaxing music.

WATCH WHAT YOU EAT OR DRINK. Going to sleep on a full stomach can cause all kinds of tummy trouble that may wake you up in the middle of the night. Similarly, caffeine consumed in the evening (or even mid-to-late afternoon) can keep you awake. Make sure to keep snacks light and drinks caffeine-free before bed.

USE ESSENTIAL OILS that are calming and soothing before bed. Diffusing during the evening and/or mixing with Fractionated Coconut Oil and applying topically during your bedtime routine can make a massive difference in how fast you fall asleep and your ability to stay asleep.

Lavender is probably the Essential Oil that is most well-known for its calming and relaxing properties. It’s the perfect oil to diffuse at bedtime or mix with bath salts and sprinkle into a warm bath to help you wind down. It helps create a positive sleeping environment, so you can get peaceful, restful sleep.

The Restful Blend promotes a restful sleeping environment that will help you relax and get a good night’s sleep. It includes Lavender, Roman Chamomile, Cedarwood, Ho Wood, Ylang Ylang, Marjoram, Vetiver, and Hawaiian Sandalwood Essential Oils.

For maximum sleep support, try pairing the Restful Blend with the Restful Complex Softgels. These softgels also help encourage quality sleep and the ease in which one falls asleep.

Remember our discussion about the energising properties of Citrus Oils? Bergamot is the exception to the Citrus rule in that it tends to have a calming and soothing effect rather than the uplifting, invigorating effect of other Citruses. It makes a great addition to sleep diffuser blends.

And here are some other Essential Oils that promote rest, relaxation, and a positive sleeping environment:

• Patchouli

• Frankincense

• Roman Chamomile

• Marjoram

• Grounding Blend

SLEEP TIGHT DIFFUSER BLEND

• 3 drops Lavender Essential Oil

• 2 drops Bergamot Essential Oil

• 2 drops Frankincense Essential Oil

• 1 drop Roman Chamomile Essential Oil

QUESTION – ON A SCALE OF ONE TO TEN, HOW WOULD YOU RATE THE QUALITY AND QUANTITY OF YOUR SLEEP?

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