Expert shares one thing you should never do if you wake up in the middle of the night

From nottinghampost.com

Around one-third of Brits are regularly battling insomnia. The reasons for losing sleep are many, and there are plenty of ways to help - but there's one thing you absolutely shouldn't do if you find yourself awake in the wee hours

For countless individuals, the still, small hours can morph into a marathon of wakefulness, as elusive slumber evades them, while others ease into dreams almost instantly. According to research, approximately one third of people in Britain grapple with insomnia on a regular basis.

It's not merely the struggle to fall asleep that disrupts a restful night; repeated interruptions can plague even the most weary, often due to stress or uncomfortable room temperatures. However, those who find peace in sleep less attainable, take heart, for there are proven methods to aid your pilgrimage to dreamland.

These include being mindful of late-night eating and embracing the soothing ritual of a warm bath before bed. But heed this vital piece of advice for moments spent gazing at the ceiling at 3am: avoid grabbing your mobile.

Dr Biquan Luo, CEO of LumosTech, informed the New York Post that, "Checking the time can increase stress and make it harder to sleep. Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep."

Moreover, the pervasive blue glow emitted by our digital companions such as smartphones and TVs has been shown to interfere with natural sleep rhythms, leading to suggestions from experts to set them aside when retiring for the evening, reports the Mirror.

                                                        Do you lie awake at night? (Image: Getty Images)

A sleep specialist has advised that if you wake up in the middle of the night, it's best to stay in bed and try to relax. "When you wake up in the middle of the night, it's best to stay in bed at first, try to relax, and see if you can fall asleep again."

If you can't fall back asleep after 10 or 15 minutes, it's time to get out of bed.

Try going to a quiet and comfortable place at home, like the couch, and engage in a quiet, low-stimulation activity, such as reading a book or doing a calming activity, until you feel sleepy again - then return to bed. " However, if you're still struggling with sleep, the NHS advises seeing a GP if sleep evades you despite changing habits, if the problem has persisted over months, and if it impacts your daily life negatively.

https://www.nottinghampost.com/news/uk-world-news/expert-shares-one-thing-you-9761686

I tried 5 essential oils for sleep… here’s what happened to my insomnia

From journee-mondiale.com

Ever found yourself tossing and turning at night, desperately seeking that elusive good night’s sleep? You’re not alone. In our fast-paced world, quality sleep has become a precious commodity. But what if I told you that the key to unlocking better sleep might be right under your nose? Let’s embark on an aromatic journey through the world of essential oils and discover how these natural wonders could revolutionize your sleep routine. Prepare to uncover the secrets of nature’s sleep aids and transform your nights from restless to restorative.

The Science Behind Essential Oils and Sleep

Before we dive into specific oils, let’s understand why these botanical extracts are so powerful. Essential oils work through aromatherapy, a practice that harnesses the olfactory system’s direct link to the brain. When we inhale these aromatic compounds, they interact with our limbic system, influencing emotions, heart rate, and even hormone production. It’s like giving your brain a gentle nudge towards relaxation, paving the way for better sleep.

Dr. Sarah Thompson, a renowned sleep specialist at the Austin Sleep Center, explains, “Essential oils can be incredibly effective in promoting sleep because they tap into our body’s natural relaxation responses. The right scents can lower cortisol levels and increase the production of sleep-inducing neurotransmitters.”

Lavender: The Crown Jewel of Sleep-Inducing Oils

When it comes to essential oils for sleep, lavender reigns supreme. This purple powerhouse has been studied extensively for its sedative properties. A 2015 study published in the Journal of Alternative and Complementary Medicine found that lavender oil significantly improved sleep quality in college students with self-reported sleep issues.

Here’s how you can harness the power of lavender:

• Add 2-3 drops to your pillow before bed
• Use a diffuser in your bedroom for 30 minutes before sleep
• Mix with a carrier oil for a relaxing pre-bed massage

Remember, consistency is key. Make lavender a nightly ritual, and you might just find yourself drifting off to dreamland more easily. For more ways to naturally support your health, check out our article on Berberine: Natural Blood Sugar Support.

Chamomile: Not Just for Tea Lovers

While chamomile tea is a well-known sleep aid, chamomile essential oil packs an even more potent punch. This gentle giant of the essential oil world is renowned for its calming effects on both mind and body. Imagine your racing thoughts as a turbulent sea; chamomile oil acts like a soothing balm, smoothing out the waves and bringing a sense of tranquillity.

A study published in Molecular Medicine Reports found that inhaling chamomile oil vapor significantly reduced stress-related hormone levels in participants. This makes it an excellent choice for those whose sleep is disrupted by anxiety or racing thoughts.

Cedarwood: The Unexpected Sleep Hero

Cedarwood essential oil might not be the first oil that comes to mind for sleep, but it’s a hidden gem in the world of aromatherapy. Its warm, woody scent is grounding and can help calm a restless mind. Cedarwood oil contains cedrol, a compound that has been shown to have sedative effects.

Dr. Michael Chen, a neurologist specializing in sleep disorders, shares, “Cedarwood oil is particularly interesting because it’s been shown to increase serotonin production, which then converts to melatonin – our body’s natural sleep hormone. It’s like giving your brain the building blocks it needs for better sleep.”

Bergamot: The Citrus Surprise

When you think of citrus, you might imagine an invigorating burst of energy. But bergamot, a citrus fruit with a unique twist, breaks the mould. This essential oil has been found to reduce heart rate and blood pressure, creating a state of relaxation conducive to sleep.

A 2015 study published in Complementary Therapies in Clinical Practice found that bergamot oil aromatherapy reduced anxiety and improved sleep quality in patients awaiting surgery. It’s like a lullaby for your nervous system, gently easing you into a state of calm.

Creating Your Perfect Sleep Blend

While individual oils are powerful on their own, combining them can create a synergistic effect that’s greater than the sum of its parts. Here’s a simple yet effective sleep blend to try:

• 3 drops Lavender
• 2 drops Chamomile
• 1 drop Bergamot
• 1 drop Cedarwood

Mix these oils in a diffuser or dilute with a carrier oil for topical application. This blend combines the sedative properties of lavender and chamomile with the grounding effects of cedarwood and the mood-balancing power of bergamot. It’s like creating a custom sleep potion tailored to your needs.

Beyond the Bottle: Holistic Sleep Hygiene

While essential oils can be a game-changer for your sleep routine, they work best as part of a comprehensive approach to sleep hygiene. Consider these additional tips to maximize your sleep quality:

Create a sleep sanctuary: Make your bedroom a haven for rest. Keep it cool, dark, and quiet. Consider using blackout curtains or a white noise machine to create the optimal sleep environment.

Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

Limit screen time before bed: The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin. Try to avoid screens for at least an hour before bedtime.

For more tips on improving your overall well-being, including sleep, check out our guide on how to Transform Your Gut Health.

Safety First: Using Essential Oils Wisely

While essential oils are natural, they are also potent. Always dilute oils before applying them to your skin, and perform a patch test to check for any allergic reactions. If you’re pregnant, nursing, or have any medical conditions, consult with a healthcare professional before using essential oils.

Dr. Thompson cautions, “Essential oils are powerful tools, but they’re not a one-size-fits-all solution. What works for one person might not work for another. It’s important to listen to your body and adjust your use accordingly.”

The Ripple Effect of Better Sleep

Improving your sleep doesn’t just benefit your nights; it transforms your days. Better sleep has been linked to improved mood, enhanced cognitive function, and even weight management. It’s like giving your body a nightly tune-up, ensuring you’re running at peak performance.

For those interested in natural approaches to weight management, our article on Apple Cider Vinegar for Weight Loss offers some interesting insights.

A Symphony of Scents for Sweet Dreams

As we’ve explored, essential oils offer a natural, effective way to improve your sleep quality. From the soothing embrace of lavender to the grounding power of cedarwood, these aromatic allies can help you create a bedtime routine that prepares both body and mind for restorative sleep.

Remember, the journey to better sleep is personal. Experiment with different oils and blends to find what works best for you. And don’t forget, essential oils are just one piece of the sleep puzzle. Combine them with good sleep hygiene practices, and you’ll be well on your way to nights filled with sweet dreams and days brimming with energy.

Ready to explore more ways to enhance your well-being naturally? Discover the calming power of Essential Oils for Stress Relief and take your relaxation to the next level.

What’s your favourite essential oil for sleep? Have you noticed a difference in your sleep quality since incorporating aromatherapy into your routine? Sweet dreams await – it’s time to unlock the power of essential oils and transform your nights.

https://www.journee-mondiale.com/en/i-tried-5-essential-oils-for-sleep-heres-what-happened-to-my-insomnia/