How to Re-establish Good Sleep Habits

There is no question that sleep is important. We all know that getting a good night's sleep is crucial for feeling alert and focused during the day, but many of us still struggle to get the recommended seven to eight hours each night. If you're looking for ways to re-establish good sleep habits, read on for some tips.
How to Re-establish Good Sleep Habits

When your sleep routine is out of whack, it can feel like the whole world is crashing down around you. It often happens at the worst time - from stressful times in your life to the day before an important event.

There are plenty of things you can do to help improve your sleep hygiene and get more restful slumber.

How to re-establish good sleep habits

While we all know that sleep is a fundamental part of our well being - even missing a few hours of sleep can cause problems. That’s why re-establishing good sleep habits after a blip is such a powerful tool. We all need to reset from time to time, and having a better sleep-time routine can help you switch off and enjoy the shut eye you deserve.

Getting your sleep back on track might seem like a mammoth task - but with a few simple changes you’ll be back into the land of zzz’s in no time. Here are our top tips to re-establish sleep habits when you feel they’ve gone a bit off-piste.

How to Re-establish Good Sleep Habits

Get natural sunlight hours in the day

Before you even get into bed, it’s important to think about how you do your day. Sunshine plays a vital role in how well we sleep. It helps regulate hormones and melatonin production, which impacts the circadian rhythm.

Behind the science, what that really means is that our bodies like to see light in the day and darkness at night. This helps signal to our body that we’re in sync with the world around us and rest easily at night.

Don’t go overboard with exposure to sunshine though – be sensible and always wear SPF. Just 30 minutes of external light a day should help to regulate your sleeping pattern.

Minimize exposure to blue light before bed

On the topic of light. We all know how bad this one is for us, but how many of us actually follow through and switch off our phones and screens before bed?

It can be so tempting to scroll through social media before we turn out the lights, but for a better night-time routine, it’s a good idea to cut out screens of any kind. Try to avoid looking at bright screens a few hours before bed. While that might sound like a tall order, cutting out blue light before bed can signal to your brain that it’s time to switch off and relax.

Start your own bedtime routine

Routine is a really powerful way to establish good sleep habits, and teach your body how to sleep well. The same way we create a routine for the gym or for work, a sleep routine can also help you get quality zzz’s every night.

The aim is to signal that it’s time for bed, and let your body enter a state of relaxation before your head actually hits the pillow. Start a few hours before bed, or after dinner. Find habits that suit you, like a calming tea or a soak in the bath. It might even be an episode of your favorite show before you curl up in bed with your journal to write down your thoughts. There’s no right or wrong routine - it’s all about what works for you.

One of the simplest is to create a regular sleep schedule and stick to it as closely as possible. Going to bed and waking up at the same time every day will help your body adjust its natural rhythm and make it easier to fall asleep and stay asleep.

Get some exercise

Exercise has so many benefits outside of sleep. From lowering the risk of certain cardiac diseases, to providing mental balance and inner peace, exercise can be a great way to relieve the stresses of the day. What many people don’t know is that exercise also helps regulate your sleep cycle.

Studies have shown that when we exercise rigorously, our sleep is reportedly better. Whether you like to walk, run, practice yoga or hit the gym, adding some movement into your day is a good way to reset your body when your sleep cycle feels a bit off.

Enjoy wellness teas and supplements

There are lots of herbal measures that can help you unwind after a busy day. Instead of opting for caffeinated drinks, why not try a wellness tea like lemon balm, rose and hops to set the tone and help you drift off into bliss land?

Chamomile is the classic night-time tipple, but adding a range of different combinations, like lavender, can add some variety. If that’s not enough to help you take back your bedtime routine, why not experiment with supplements, like magnesium, which help relax the muscles?

Every body is different, and everyone will need a slightly personalized routine, but once you find what works for you, you’re sure to have a great night’s sleep.

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How to Re-establish Good Sleep Habits
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Rollerball Remedies

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Tranquility Essential Oil Roller Blend - 10 ml Roll On Bottle with Orange, Tangerine, Patchouli, Lime, Blue Tansy, Ylang Ylang, Lavender, Citronella
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Tranquility Essential Oil Blend is perfect for those who want to relax, unwind, and create an atmosphere of peace and serenity in their home or office. By combining these therapeutic oils, this roller blend can be used to reduce stress, anxiety and emotional distress, while promoting relaxation and peace of mind. TRANQUILITY ESSENTIAL OIL ROLLER BLEND INGREDIENTS Handcrafted Blend by Aromatherapist Jennifer Lane - Orange, Tangerine, Blue Tansy, Lavender, Patchouli, Lime, Ylang Ylang and Citronella in a base of fractionated coconut oil. The oil blend comes in a 10 ML Roll On Bottle, made with 100% pure essential oils. Roller bottles are made of cobalt blue glass with stainless steel rollerballs and a black cap. Essential Oil Blend Highlights Volume: 10 milliliters Shelf Life: Should be used in 6-12 months Shipping: Items ship from California. US shipping only, no international orders. Safety Precautions: Made for ages 12 and up. Essential oil roll-ons come ready-made at a five percent dilution in an organic fractionated coconut oil base. Do not use if allergic to any ingredient, test on skin before liberally applying. Do not ingest. TRANQUILITY ESSENTIAL OIL BLEND BENEFITS The blend is made with Orange, Tangerine, Patchouli, Lime, Blue Tansy, Ylang Ylang, Lavender, and Citronella, which each have their own unique benefits. Together, these essential oils work synergistically to calm the mind and body. Orange and tangerine essential oils provide a sweet, bright aroma that is uplifting and calming. Patchouli oil helps to reduce stress and anxiety and can assist in calming the mind. Lime essential oil is known for its energizing and calming effects, and its ability to help with concentration. Blue Tansy is a powerful oil that can help to reduce feelings of fear, anxiety, and stress and can help to promote a sense of peace and relaxation. Ylang Ylang is a sweet and floral oil that helps to soothe the mind and promote feelings of inner peace. Lavender oil is known for its calming and soothing properties, and its ability to help induce sleep. Citronella is a powerful oil that is known for its insect-repelling properties and can help to create a peaceful environment. ORGANIC FRACTIONATED COCONUT OIL Fractionated Coconut Oil is a beneficial oil with a variety of uses. It is derived from coconut oil and is odorless, colorless, and has a longer shelf life than traditional coconut oil. It is also always in liquid form. Fractionated Coconut Oil is known for its ability to deeply moisturize the skin and dilute essential oils for safe topical application. NEED A CUSTOM BLEND? Contact me, I can customize this blend to your needs! How to Use Rollerball Blends Simply roll on the oil blend to your wrists, arms, upper chest, back, temples, feet, or neck. You can use to specifically target an area of concern, like applying to neck for tension or belly for upset stomach. For generalized aromatherapy purposes, apply to arms and chest to enjoy topical and aromatic benefits. The best part about this product is it can be used anywhere - at home, before heading out into the world, or taken with you for on the go use! With its pleasant aroma and powerful effects, Tranquility Essential Oil Blend is a great choice for those who want to experience a sense of inner peace. In addition, the blend can be used to help promote restful sleep, reduce feelings of anxiety and depression, and improve cognitive performance. Want to DIY? Learn how to make roller bottle blends! *Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information provided here is not intended to diagnose, treat, cure or prevent disease, nor is it a substitute for medical advice.
Stress Relief Essential Oil Roller Blend - 10 ml Roller Bottle with Lavender, Orange, Ylang Ylang, and Cedarwood
Stress Relief Essential Oil Roller Blend - Lavender Ylang Ylang
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This handcrafted Stress Relief Essential Oil Blend is a combination of four soothing oils, Lavender, Orange, Ylang Ylang, and Cedarwood. By combining these therapeutic oils, this roller blend can be used to calm the mind and body, while promoting strength and peace. STRESS RELIEF ESSENTIAL OIL BLEND INGREDIENTS Handcrafted Blend by Aromatherapist Jennifer Lane - Lavender, Orange, Cedarwood, and Ylang Ylang in a base of fractionated coconut oil. ORGANIC FRACTIONATED COCONUT OIL Fractionated Coconut Oil is known for its ability to deeply moisturize the skin and dilute essential oils for safe topical application. It is derived from coconut oil and is odorless, colorless, and has a longer shelf life than traditional coconut oil. It is also always in liquid form. The oil blend comes in a 10 ML Roll On Bottle, made with 100% pure essential oils. Roller bottles are made of cobalt blue glass with stainless steel rollerballs and a black cap. Essential Oil Blend Highlights Volume: 10 milliliters Shelf Life: Should be used in 6-12 months Shipping: Items shipped from California. US shipping only, no international orders. Safety Precautions: Made for ages 12 and up. Essential oil roll-ons come dilution in an organic fractionated coconut oil base so they are ready for use. Do not use if allergic to any ingredient, test on skin before liberally applying. NEED A CUSTOM BLEND? Contact me, I can customize this blend to your needs! Or, get a custom roll on blend here! STRESS RELIEF ESSENTIAL OIL BLEND BENEFITS This stress relief essential oil blend can be used for a variety of reasons. It contains lavender, orange, ylang ylang, and cedarwood essential oils. When blended together, this mixture creates an aroma that is both calming and uplifting. It can help to reduce feelings of stress, anxiety, and tension. It can also promote feelings of wellbeing and relaxation. Lavender oil is renowned for its calming, relaxing, and anxiety-relieving properties. Orange oil is known for its uplifting and soothing qualities, and its sweet, refreshing scent. Ylang Ylang oil is an exotic and sweet-smelling oil that is known for its calming and sedative properties. Cedarwood oil is a grounding, woody, and calming oil that relieves tension and stress. How to Use Rollerball Blends Simply roll on the oil blend to your wrists, arms, upper chest, back, temples, feet, or neck. You can use to specifically target an area of concern, like applying to neck for tension or belly for upset stomach. For generalized aromatherapy purposes, apply to arms and chest to enjoy topical and aromatic benefits. The best part about this product is it can be used anywhere - at home, before heading out into the world, or taken with you for on the go use! Want to DIY? Learn how to make roller bottle blends! Stress Relief Roll On This Stress Relief blend can be used to help relax your mind and body after work or before bedtime. Additionally, it can promote a night of deeper and more restful sleep. *Disclaimer: The information provided here is not intended to diagnose, treat, cure or prevent disease, nor is it a substitute for medical advice.
Essential Oil Roll On Bottles - Blue 10 ml Set of 4 Blue Roll On Bottles
Essential Oil Roll On Bottles - Blue 10 ml Set of 4
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Introducing our Blue Essential Oil Roll On Bottles, designed to elevate your aromatherapy experience. These bottles are an essential tool for any essential oil enthusiast and DIYer. Glide on your favorite essential oils with ease, unleashing their goodness with each roll. Blue Essential Oil Roll On Bottles Key Features: Set of 4 Blue Glass Roll On Bottles with Black Caps Roll On Ball: Rollerball inserts made of durable stainless steel Size: 10ml Neck Size: 16/410 Each roller bottle is made of stunning blue glass, chosen for its ability to protect and preserve the delicate properties of your precious oils. The blue glass shields the oils from damaging UV rays. Our Essential Oil Roll On Bottles feature stainless steel rollerball inserts, ensuring a smooth and consistent application every time. The stainless steel material offer durability, preventing rusting or corrosion over time. Black caps are designed to prevent leaks or spills when screwed on tight, allowing you to carry your oils wherever you go. Benefits of Using Essential Oils in Roller Bottles: Convenient and mess-free application: The attached rollerball allows for precise application without wasting a single drop. Portable and travel-friendly: The compact size of the roller bottles makes them perfect for on-the-go use, allowing you to enjoy the benefits of essential oils anytime, anywhere. Dilution control: By mixing your essential oils with a carrier oil in the roller bottle, you can easily control the potency and concentration of your blends. Targeted application: The rollerball allows you to apply your oils directly to targeted areas, ensuring maximum efficacy for specific concerns. Extended shelf-life: The blue glass and black caps protect your essential oils from sunlight and oxidation, preserving their potency for longer periods. Promotes emotional well-being: The act of rolling on essential oils can be a soothing and calming experience, helping to alleviate stress and promote relaxation. Discover the endless possibilities of aromatherapy with our Essential Oil Roll On Bottles. Elevate your self-care routine or create personalized blends for friends and family. Experience the convenience, elegance, and efficacy of these exquisite roller bottles today! Remember to securely tighten the lids to keep the rollerball in place and prevent any potential leakage. Store the bottles in an upright position. We cannot be held responsible for any damage caused by leaks from roller bottles.
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