Engage in Physical Activity to Promote Sleep

Engage in Physical Activity to Promote Sleep

Did you know that being physically active can promote a good night’s sleep? Well it can!


Being physically tired can help you sleep. And, if your body is tired you’re more likely to fall asleep. Exercise often reduces the amount of time it takes to fall asleep and increases total sleep time.


The time of day you exercise can have an affect on whether or not you fall asleep easily. If you have trouble getting to sleep adjust the time of day you exercise. Experiment to see what time of day seems to work the best for you.


Additional ideas to get a better night’s sleep:

  • Reduce caffeine and alcohol intake. Caffeine stimulates the nervous system and may prevent your body from naturally relaxing at night. Alcohol may lead to disrupted sleep patterns.
  • Do a deep breathing exercise before going to bed. Stress and anxiety can prevent or obstruct sleep.
    Deep Breathing Exercise: Breath in through your nose for 4 seconds. Hold the breath for 4 seconds. Exhale through the nose for 4 seconds.
  • Meditate. Meditation is a great way to clear and reset your mind. To get started, try guided meditation. It may work the best. Use an app such as Calm or Head Space or watch a You Tube video by Light Watkins. When you first begin it’ll be hard to calm your mind but the more you meditate the easier it will become.
  • Read or take a warm bath. Alone or together, they can help you relax and improve the quality of your sleep.
To relax before bed try this bath soak recipe.  

Always use only the highest quality essential oils. Many essential oils on the market have been adulterated. What does that mean? It means that these oils may have been produced with pesticides, extracted using chemicals to get more yield, or extended (diluted) by adding synthetic man-made compounds. The only way to distinguish authentic from adulterated is through testing. 


Because of that, it’s super important to find a source for essential oils you can trust. To chat with me about the brand I use, click here. Click here and Watch the “Why Us?” video to discover a company that offers an amazing quality guarantee.


To get more tips on how to get a good night’s sleep get my free guide. Click here to get the guide.


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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

Tuning Your Mind and Balancing Emotions

Tuning Your Mind and Balancing Emotions

It is typical to think only of your physical body when it comes to health but balancing your emotions is crucial to your overall wellness. Be aware of how situations and circumstances affect you. Be intentional with how you react to them. Take measures and implement strategies to support your mind.

Ways to Support Your Mind and Emotions

Meditation

Meditation is a great way to clear and reset your mind. To get started, try guided meditation. It may work the best. Use an app such as Calm or Head Space or watch a You Tube video by Light Watkins. Sign up for a free introduction to Heart Based Meditation online with Dr Paul Dugliss. When you first begin it’ll be hard to sit still and settle your mind but just like anything else, the more you meditate the easier it will become.


Stress

Stress relief and relaxation. Stress is natural and impossible to eliminate. Identifying what causes you stress and implementing ways to manage or reduce it are key.


Deep Breathing 

Practice deep breathing to create a sense of calm. This technique is great because you can use it anywhere. Breath in through your nose for 4 seconds. Hold the breath for 4 seconds. Exhale through the nose for 4 seconds.


Gratitude 

Adopt an attitude of gratitude. Think about and acknowledge all the things you are grateful for. Keep a journal and write them down every day, say them aloud or run through them in your mind. Recognizing all you have can have very powerful results.


Personal Development 

Make positive affirmations out loud in front of the mirror every day. Read self development books. Listen to podcasts. Practice visualization of goals and dreams as though they have already happened.


Have Fun 

Make a concerted effort to do things you enjoy. It is super important for your state of mind and physical health. Plan and schedule fun activities in a weekly, monthly and yearly basis. Fun doesn’t have to be elaborate. It can be simple things.


Sleep

Many adults suffer from insomnia. As we age it seems harder and harder to get the quality and quantity of sleep necessary. To maintain a healthy body and mind and promote a state of overall wellness, it is recommended that adults receive 7-8 hours of sleep a night. Get my guide, 5 Ways to Promote a Good Night's Sleep, here.


Eat a Healthy Diet

In a recent podcast, Dr Michel Greger shared that, Good Food = Good Mood and a Good Mood = Good Food. Research shows that consuming 7-8 servings of fruits and vegetables a day will put you in a better mood. The effects that result last into the next day. And, when you are in a good mood you are more likely to eat a healthier diet.

 

Use Essential Oils

What are essential oils? Essential oils are distilled from the leaves, stems, flowers, and roots of plants. They are the plant’s natural defense and protection mechanisms. When distilled and bottled, they are powerful tools to support health and wellness. They provide natural scents that can affect your mood and emotions.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

Incorporate Essential Oils Into Your Gardening Experience

"We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses." - Abraham Lincoln

Are you a gardener? Do you aspire to be a gardener? Whichever you happen to be, there are some basic things that seem to apply to everyone during the various stages of a gardening journey.

Things like weeds, pests, and bad harvests happen in every garden, every year. Did you know that you can use essential oils in the gardening process in such a way that results in fruit, veggies, and flowers that have been lovingly cared for in an organic way? Essential oils are the chemical compounds that make up the lifeblood of a plant. They’ve even been referred to as the ‘immune system’ of the plant. 

Tackle the Outdoors

It’s no secret that bugs can totally ruin the gardening experience. They eat your plants and take bites out of you. Bugs really are a nuisance!

You could use insecticides or sprays made from harsh chemicals, on you and your plants. However, they can lead to an accumulation of toxins in your body (and in your plants) that are linked to chronic illness and disease.

Instead make this easy Outdoor Spray recipe! It can be used on you or your plants!

Outdoor Spray

  • 2 oz. Witch Hazel
  • 2 oz. distilled water
  • 20 drops Thieves 
  • 20 drops Lemon 
  • 20 drops Rosemary 
  • 20 drops Citronella 

Mix together in a 4 oz. glass spray bottle. Shake before each use. 

Keep in mind, you should spritz this on your plants at night. Doing it in the morning may burn the leaves when the sun rises. Keep your plants safe and protected as much as possible. 

Unwanted Growth

You can spend many hours weeding the garden. Summer is short, so try not to spend an unnecessary amount of time dealing with weeds.

If you’d like to get rid of unwanted plant growth but don’t want to use harmful chemical weed killers, there are safer alternatives. Weeds HATE Cinnamon so try your hand at this easy DIY. 

Add 25-50 drops of Cinnamon Bark in a 4 oz. glass spray bottle. Top it off with distilled water. Shake and spray at offenders. Douse roots and leaves as needed. 

Pollinator Party

Did you know that some plants self-pollinate? Vegetables like peppers can stand alone and produce fruit. Not every plant does that. Most of them need the help of cross-pollination between male and female plants.

Pollinators like bees and butterflies help with that. They are some of the friendliest insects you can have in your garden. Pollinators are attracted to the smell of flowers and luckily some essential oils are distilled from flowers. How convenient. 

Create a spray using essential oils to spritz on the flowering buds in your garden to encourage pollinators to come and get the job done!

Add 6-8 drops of Lavender and Orange essential to a 4 oz. glass spray bottle and top with distilled water. Shake, spray, and party with the pollinators!

Love for the Gardener

You know you love your plants when you are willing to break your back, scrape up your fingers, and endure biting bugs in order to give them the best chance to thrive!

Muscle Love

Stiffness can be a thing of the past when you create a roller with Panaway essential oil and a carrier oil to rub on sore muscles. In a 10ml roller bottle add 10-12 drops of essential oil and fill the rest of the way with a carrier oil such as almond, grape seed or liquid coconut oil. Apply as needed. 

Skin Love

Lavender is an oil no gardener should ever be without! It may help cleanse and soothe minor skin irritations so keep it on hand. It also can be soothing to the skin after a day in the sun.

If you forget to apply your outdoor spray, don’t worry. This roller recipe will be just what you need.

DIY Soothing Stick

  • 5 drops Lavender
  • 5 drops Purification 
  • 3 drops Peppermint 
  • Carrier oil of your choice

Add essential oils to a 10 ml roller and fill the rest with Young Living’s V-6 Vegetable Oil Complex or your favorite carrier oil. Apply as often as you need it.

Quality Matters

Not all essential oils are created equal. When you shop with Young Living you are getting quality products backed by a Seed to Seal® guarantee that you won’t find anywhere else. 

  • plant material that is grown on corporately-owned farms or carefully vetted partner farms that you CAN visit!
  • sustainable farming and sourcing practices, providing the purest oil
  • great care taken to preserve and protect natural resources
  • hand-weeded fields and ZERO use of pesticides
  • use of food-grade distillers with state-of-the-art design and distillation methods
  • low pressure and low temperature distillation, without the use of solvents or synthetic chemicals
  • rigorous testing on each batch by internal labs and third-party facilities
  • oils that are carefully reviewed through every step of production in order to meet or exceed industry safety and purity standards (beyond organic!)

And the best part… if the oils do not meet these high standards they are rejected and will not be bottled as a Young Living product. Now that’s amazing!!

To get your hands on your own essential oils from Young Living contact me, heidi@healthandvitalityzone.com. To explore the world of essential oils, sign up for my FREE Essential Oils for Beginners course, click here.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

Burning Candles VS Diffusing Essential Oils

Many people love to burn candles, especially during months when temperatures are cooler. They make your house smell nice and create a cozy atmosphere. Candles may smell nice, but very often the scents are made from synthetic chemicals that are typically labeled as “fragrance”.

Candles actually reduce the quality of the air. Phthalates are often found in scented candles and have been linked to allergic reactions and asthma related problems. Paraffin, found in many candle bases, is a petroleum byproduct when burned, these candles release carcinogenic chemicals into the air. Imported candles may have lead or lead cores in the wick, which is released into the air. Many soy candles are a combination of soy and paraffin, so unless clearly labeled as 100% soy, stay clear of them.

So, is there a safer alternative? Yes, diffusing essential oils. However, make sure you purchase oils from a reputable company. Essential oils are not regulated by the FDA so the quality between the ones you purchase at a department or big box store is not the same as say Young Living Essential Oils.*

Diffusing, Young Living, essential oils cleans the air of airborne pathogens, reducing bacteria, fungus, mold and odors. Diffusing increases oxygen availability in the air and increases the body’s ability to transport oxygen and nutrients to the cells. Inhaling essential oils enhances mood and uplifts spirits. They support immune function and respiratory function. Many improve concentration and mental clarity. Some oils even promote restful sleep.

Choose products with natural, plant based, non toxic ingredients to support the health of you and your family. Or use products that are fragrance free. Read labels and know what’s in the products you use. 

*I am a Young Living Essential Oils representative. Young Living has been in business for 25 years, are the world leader in essential oils, and have a Seed to Seal® guarantee that applies to the purity of their oils.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.
 
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