July 12, 2019
5 Solutions to Sleep Better
Published by Danielle Blackmore in Sleep Solutions
Why Don't I Sleep Well?
Wouldn’t it be a dream come true to be one of those people who are excited to get out of bed in the morning? Full of passion and energy, and ready to take on the day? You may feel this sounds too good to be true, but in actuality it is possible to get a good night's sleep that gives you the energy needed to take on the day. It all comes down to the small daily adjustments that will greatly transform your life. We have identified the top 5 habits that cause us to sleep poorly, and once you replace them with healthier habits you will start sleeping like a baby!
Let's take a closer look:
Nowadays it’s easy to let your attention drift onto your phone and electronics, especially after a long day of work when the only activity you have energy for is a passive, low-effort one. You may unintentionally find yourself scrolling through Facebook newsfeeds, Instagram, and other social media followings without realizing where the time has gone. So, instead of wasting precious moments of the night distracted and unfocused, make it a habit to set an alarm for yourself 1-2 hours before bed, that way you can make sure you are intentionally using that time to unwind and relax your mind in other ways.
Healthy Solution #1: Replace Phone Scrolling with a Soothing Nightly Ritual
One of the best ways to unwind is to diffuse a calming essential oil before bed. It gives your senses something to look forward to, delightfully brings you back to the present moment, and most importantly replaces a bad sleep habit with a healthy one. At Salt Breeze we recommend Serenity, a doTERRA essential oil restful blend. The results of its relaxing aroma can be felt immediately.
Poor Habit #2: Not Leaving the Work Day at Work
Due to the rapid evolution of technology, which has made access to communication instantaneous, our mental health has declined. With instant communication comes an expectation that you must be prepared to answer your devices at all times, since the excuse ‘I didn’t have my phone’ is no longer viable. Therefore, you may have internalized the idea that you must be working all the time, even after hours when you’re off the clock.
Healthy Solution #2: Set Boundaries
This is where boundaries become essential. Give yourself 1-2 hours before bed, where you absolutely do not check email, phone, or iPads for anything work-related. Without intentionally setting aside this time, you may be responding to messages you don’t need to, or getting worried about situations you can’t control until the following day.
In fact, the best solution to this habit is to download the Calm app. "Calm" is a meditation app that offers users guided meditations, music, and bedtime stories to help them fall asleep faster and experience calmer states of being more frequently. So instead of tapping on that work email or responding to a text after hours, simply download the Calm app and allow yourself to breathe! Or, if you want to save the $12.99/ month or $59.99/ yearly subscription, Salt Breeze offers its members the ability to enjoy this app free for one month. This is a wonderful perk since otherwise Calm only allows you a free trial period of 7 days, and after that requires payment. In addition to the Calm app, there’s a variety of reasons to become a Salt Breeze member which can be found by following this link:
An inconsistent sleep schedule does more than just affect your body’s sleep/wake cycle by disrupting its circadian rhythm: it interferes with the body’s ability to repair itself, which causes chronic fatigue and exhaustion...So if you for example aim to go to bed at 10:30pm each night, but in reality only make it to bed by midnight, you don’t allow your gallbladder the ability to heal itself, which is believed to be the organ that guides decision-making.
— Danielle Blackmore