WELLNESS | WOMEN | WHOLENESS
Sleep is one of the most undervalued parts of modern schedules.
Research show the time you spend sleeping is crucial to brain function, emotional well-being, and other vital health areas.
During sleep, your body is hared at work rebuilding and repairing itself. It's mending blood vessels, balancing hormones, and maintaining or even boosting the immune system. Your brain processes the events for the day and prepares itself for another day of learning.
Inadequate sleep over time raises your risk for chronic health problems. It affects how well you think, react, work, learn, and get along with others. It affects your hormones and reproductive system, heart and circulatory system, metabolism, emotional response, respiratory system, and immune system.
The good news is because sleep has such a broad, comprehensive impact on health, adequate rest quantity and quality will support improvement in all of those areas!
Sleep hygiene refers to healthy habits, behaviors, and environmental factors you can adjust to assist with a good night's sleep.
Follow a consistent sleep schedule. Varying your bedtime or morning wake-up time can hinder your body's ability to adjust to a stable circadian rhythm
Set the mood
Your bedroom setting absolutely affects sleep quality. Consider lighting, sound, and temperature. Lower the temperature in your home so it's a little cooler at night than during the day. Cover, or remove, little lights to help keep your bedroom nice and dark. With sound, some people find quiet white noise from a fan or all helps them sleep.
Artificial light exposure at night can interfer with circadian rhythm, so experts advise dimming the lights and putting down electronic devised in the lead-up to bedtime.
Light walking or general movement before bed is fine, but a vigorous workout too late in the evening can push back when your body is ready to fall asleep.
Since stimulants like caffeine can keep you awake and throw off the natural balance between sleep and wakefulness, consider reducing your caffeine intake, especially after noon.
Don't eat at bedtime
Avoid heavy meals and spicy foods late at night. Eating just before bed can lead to heartburn and other digestive discomfort making it difficult to sleep.
Better your bedtime routine with the doTERRA Serenity Sleep System. First, inhale the sweet aromatic lullaby of doTERRA Serenity Restful Blend as you prepare for bed. Then take a doTERRA Serenity Softgel so L-Theanine can encourage relaxation and tart cherry can support your body’s melatonin production.* Finally, just before you snuggle under the covers, rub the doTERRA Serenity Stick + Valerian onto your feet and pulse points and enjoy its calming aroma as you close your eyes and drift into a wonderful sleep. Combine this three-step system with smart sleep hygiene habits to get the rest you deserve
The soothing and grounding aroma of dōTERRA Serenity Restful Blend is a magical mix of CPTG® Lavender, Cedarwood, Coriander, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, and Sandalwood essential oils with hints of Tonka Bean and Vanilla Absolute. The blend creates a calming, tranquil atmosphere. Apply one to two drops to the hands and inhale throughout the day to help reduce life’s daily stressors, or diffuse at night as part of a positive sleep practice. D
Preparing for bedtime has never been easier with the convenience, quick absorption, and smooth application of the dōTERRA Serenity Stick + Valerian. dōTERRA Serenity® Restful Blend includes CPTG® Lavender essential oil known to be soothing to the skin when applied topically while delivering a comforting, grounding aroma that contributes to an environment of restful sleep. The stick combines the restful blend with Valerian essential oil to help create an atmosphere that gently entices comfort and relaxation when practicing healthy sleep hygiene.
dōTERRA Serenity Restful Complex is a unique combination of Lavender essential oil and natural plant extracts in a vegetarian softgel to help you get the refreshing sleep you need without leaving you feeling groggy and sleepy the next day.† dōTERRA Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.†
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.