A good night of sleep can give an instant energy boost, but a consistent snooze is where the real health benefits kick in. Sleep is a vital part of every person’s overall health and well-being – right up there with regular exercise and eating a balanced diet. According to The Centers for Disease Control and Prevention (CDC), 35% of adults don’t get enough sleep. Adequate sleep can help the body fight off infection, not to mention benefit your heart, weight, mind, and more. Yet, when our daily routines are forced off track, catching zzz’s can be nothing but a dream. You’re not doomed to toss and turn at night, make sleep a top priority and try some of these snooze inducing tips to get back to a healthy place.
Stick to a sleep schedule. Find a schedule that works for you and be routine about the time you fall asleep and wake up every day (weekends too!). Consistency reinforces your body’s sleep/wake cycles to help your body know what to expect and when. Prep your body for lights out with a soothing nightly skincare routine (we recommend Artistry™ products to cleanse, tone, treat, and moisturize), a book or music, and a natural sleep supplement, like Nutrilite Sleep Health, to help you relax so you can fall asleep*. In the morning, wake up when your body feels rested and resist the urge to linger in bed. Before long, these easy routines will help your body sleep like clockwork.
Be a daytime doer. The daytime slump is real, but save your zzz’s for a more restful sleep at bedtime. Instead of napping, stay active during the day and spend time outside walking or adventure on a trail to keep your energy up. According to the CDC, 30 minutes of activity a day not only improves sleep but makes a meaningful difference for your mental and physical health too! If you need a little extra ‘get up and go’, try XS Energy Bars to give your body the fuel it needs.
Say ‘see ya’ to stress. Restful sleep can really help regulate your emotional stability and decrease anxiety. Wrap your mind around rest with the help of lavender, a naturally powerful herb to induce a calming and sedentary effect to improve sleep. At bedtime, apply lavender essential oil on pulse points, including the insides of your wrists, behind your ears and at your temples. Try the lavender Calm Balm from Artistry Studio™ Essential Oil On-the-Go Scented Balms for an aromatherapy escape. Worries still on your mind? Keep a notepad near your bed to get nagging thoughts out of your head and down on paper. Revisit the next day to organize, prioritize, and delegate.
Close the kitchen for evening hours. A big dinner, late night snack, evening cocktail, and even one too many cups of tea, can all effect how soundly you sleep. Pay attention to what you eat and drink within a few hours of bedtime. Focus on being satisfied – not overly hungry or stuffed – so you don’t wake up feeling uncomfortable. Also, avoid stimulants, like nicotine and caffeine, which can keep your eyes from closing. And although alcohol might make you drowsy initially, it can disrupt sleep later in the night.
Create a sense of calm. Just like your light switch, shut off your brain at night with calming activities. Clear your mind and promote better sleep using relaxation techniques, like meditation and breathing exercises or a warm bath, shower, or foot bath. For some extra pampering, we recommend dropping the Artistry Studio Bath Fizzy into your water to nourish your skin and soothes your senses.
* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.