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Sleep-friend or foe? Which ever you choose, my nighttime routine may be of some assistance.

Updated: May 6

Sleep is one of the most important aspects of being a human. Not having enough sleep can make or break the day you will have. You can become cranky, develop unhealthy eating habits and it can affect your brain activity. Studies have shown that the average adult needs between 7 and 9 hours of sleep to prevent health issues. Did you know that the body repairs itself at night while you sleep? The adrenals, thyroid and pituitary glands produce hormones to help your body to grow and to repair itself. The immune system also gets a good dose of hormones to help it to become stronger. If you are not sleeping well, your blood pressure doesn't get a chance to lower properly so that the heart and circulatory system can repair itself. Knowing that your body has to be in a state of relaxation nightly to recuperate, is an urgent reason to have a sleep routine.

The best night time routine that works for me is to make sure that you have a fresh set of crisp white sheets. (Target has the best Threshold cotton sheets in my opinion) Next, get a 4oz blue spray bottle (can be purchased from Whole Foods) and fill it with 30-45 drops of lavender oil, about 4 table spoons of rubbing alcohol and fill the rest with water. If you don't smell lavender upon the first test spray, then add more. Spray your bed sheets and pillow cases with this solution. Then, take a very hot bath infused with lavender and orange essential oils, epsom salt and baking soda. I soak for a good 20 minutes to take in the moment, then I wrap up in a thick white towel and dry off. Be sure that the temperature in your bedroom is set to cool. A ceiling fan is my best friend 365 days a year! If you don't have one, a fan in the room will do to keep the temperature cool. Once your in bed, take in very deep breaths until you fall asleep. If you count sheep at night, you may not make it to 10! Now go and get some rest sleepy head.

Be sure that all electronics are in another room!!

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