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Sleep On It: 4 Tips to Falling Asleep and Getting a Restful Sleep

Not sleeping keeping you up at night? Saying, "good night," to a good nights sleep is more difficult than you might think. Sleep is a very important part of a balanced healthy lifestyle and not getting enough deep sleep can cause irritability, depression, weight gain and a long list of medical issues. Some people resort to medication to help them doze off at night, but there are other natural remedies that are just as effective.

1. Add Exercise Into Your Routine: Research indicates that keeping physically active is essential for getting plenty of zzzz's. The experts at the National Sleep Foundation explain that daily exercise promotes relaxation and may reduce feelings of stress, anxiety and depression. This could include aerobic exercise, yoga or simply walking around the block. The results are even better if you exercise in the morning outside or by a window. Our bodies need natural light to get our day and night rhythms synchronized, as well as the ability to produce melatonin, a hormone that helps us sleep.

2.  Surround Yourself in a Comfortable Room: Allocate your bedroom just for sleeping and nothing else. Create a dark, relaxing environment without distractions like televisions and mobile devices. Create a well-made bed with soft comfortable, moisture control TENCEL sheets, pillow cases and blankets to keep you warm and cozy. A room dedicated just for sleeping will increase your chances of falling asleep and staying asleep throughout the night.

3.  Use Lavender Essential Oil to Help You Relax: Essential oils have many benefits including a powerful way to help you relax and sleep better. Lavender essential oil is one of the most recognized natural sleep aids. Lavender essential oil can be used with water in a diffuser placed by the bed, applied topically on wrists or bottoms of the feet or sprayed on pillow cases and sheets. 

4. Eat These Foods to Improve Sleep:  There are certain foods and beverages that help our bodies relax and fall asleep. Experts say to reduce alcohol, caffeine and processed foods from our diets and add foods that are full of essential fatty acids, vitamins and minerals to promote relaxation.  Some include dairy products including milk, yogurt and cheese, turkey, chicken, seafood, bananas, cashews, sesame seeds, pumpkin seeds, walnuts, peanuts and almonds. Drinking Chamomile tea, coconut water and keeping hydrated is also helpful.