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6 Tips For Better Quality Sleep

How To Sleep Better

Have you heard of sleep hygiene? It’s basically a healthy routine that you perform before bed to ensure you fall asleep quickly and stay asleep throughout the night. A good night’s sleep is achievable with just a few simple tweaks to your nightly routine.

The Power of Routine:

Our bodies crave consistency. Set a regular sleep schedule, going to bed and waking up at the same times each day, even on weekends. This regulates your internal clock, making it easier to drift off and wake up feeling refreshed.

Craft a Sleep Sanctuary:

Your bedroom should be a haven for slumber. Invest in blackout curtains or an eye mask to block light, which disrupts melatonin production. Keep the temperature cool and ensure the room is quiet and clutter-free.

Ditch the Tech:

The blue light emitted from electronic devices suppresses melatonin and tricks your brain into thinking it’s daytime. Power down phones, laptops, and TVs at least an hour before bed. Instead, opt for a relaxing bath, gentle stretches, or reading a book.

Befriend Exercise, but Not at Bedtime:

Regular physical activity promotes better sleep, but avoid strenuous workouts close to bedtime as they can be energizing. Aim for moderate exercise earlier in the day for optimal sleep benefits.

Fuel Your Sleep:

What you eat and drink affects your sleep quality. Avoid heavy meals, caffeine, and alcohol before bed. Opt for calming foods like chamomile tea, bananas, or almonds, and keep hydrated throughout the day.

The Magic of Aromatherapy:

Snorers often prevent themselves from having quality sleep because they wake themselves up during the night. Aromatherapy Clinic created the Anti Snoring Blend to reduce or eliminate snoring and provide you with the best quality sleep.

For insomnia and restlessness, Aromatherapy Clinic’s Relaxing Blend is the perfect natural remedy. Diffuse these pure essential oil blends in an oil burner or electric diffuser, apply directly to a small area of skin behind your ears or drip a few drops into your bath or shower before bed and you’ll notice the difference after a few consecutive nights of use.

By implementing these tips and prioritizing sleep hygiene, you can kiss those sleepless nights goodbye and wake up feeling rejuvenated and ready to conquer your day. Sweet dreams!

Note: If sleep problems persist, consult a doctor to rule out any underlying medical conditions.

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Reduce Insomnia: Fall In Love With Falling Asleep

Do you love to sleep, but hate falling asleep? Do you dread lying in the dark with your own thoughts, not knowing how long you’ll be there waiting to sleep?

These thoughts can actually cause insomnia. What you want to do instead is create a bedtime experience that will become a habit. A healthy bedtime routine.

What NOT To Include In Your Bedtime Routine:

Blue Light – Your circadian rhythm is controlled in-part by the wavelength of light in the blue part of the spectrum of light. Screens such as your TV, laptop and mobile phone emit blue light. Some of these devices have an option or app to filter out blue light, which will prevent the screens from waking up your brain while you wind down before bed.

Caffeine and Alcohol – Both caffeine and alcohol are drugs that have different effects on your sleep cycle. Caffeine is a stimulant drug which acts to prevent you from falling asleep. The effects of caffeine can remain the system for 7-10 hours after consumption, which is why many people choose not to drink caffeine after 10 am. Alcohol can both cause insomnia by affecting your circadian rhythm, causing a jet-lag type of feeling and also reduce your sleep quality by exacerbating sleep apnoea symptoms and snoring.

What To Include In Your Bedtime Routine:

A Relaxing Atmosphere – no screens, nothing that will remind you of work. You might prefer to have dim or no lighting, to allow your eyes to rest. Low light levels in the evening also helps to regulate your circadian rhythm.

Cool Down – When your core body temperature decreases by a few degrees, this is a signal to your brain that it’s time to fall asleep.

Meditation – Some people find that meditation can help to slow your heart rate and your breathing, which signals your body to rest and relax.

Journaling – write down your thoughts and feelings so that they stop swirling around in your mind while you try to sleep.

Aromatherapy – Reduce anxiety and wind down before bed with Aromatherapy Clinic Relaxing Blend. Include a few drops of essential oil to your bath or shower before bed for a truly elevated bedtime routine.

Reduce or eliminate snoring with our Aromatherapy Clinic Anti Snoring Blend!