Category Archives: benefits of sleep

LAVENDER LEMONADE FOR HEALTH

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So many people suffer from anxiety and headaches these days. I believe this to be a mixture of our lifestyles and many of the changes that are taking place in our world that are pushing people to question what we’ve been doing as a society repetitively for many years. You know what I mean… that feeling that there is something more than just going to work, making money, coming home, eating and repeating it all. It may sound cliche, but it’s evident.

Deep down we can feel it, that something isn’t quite “right” with our world anymore and there’s a certain sense of freedom from it all that is calling us from deep within ourselves. Not knowing what that feeling is exactly or what to do, we sometimes will feel anxiety or overwhelm as we look at our lives. How do we deal with these things? There are a number of actions we can take to address the core issue which you can explore here.

It’s important that we begin to explore this feeling inside. That knowing that things can be different, that our world doesn’t have to be the way it is. Whether it is people getting fed up with the 9 – 5, feeling disconnected from themselves and others or feeling the desire to do what we love and are passionate about, our patience with avoiding these things is continuously growing thin. It’s time, it’s time to explore it!

Other than inspiring people to begin that exploration and letting them know “you’re not crazy, many people are feeling this too,” I also wanted to share something simple that can aid us while we are making more long-term adjustments.

Lavender Lemonade

Pure lavender oil is an incredible essential oil to use for your own health and wellness. It’s among the gentlest of essential oils, but also one of the most powerful, making it a favorite of households for the healing properties and uses of lavender essential oil. Lavender oil  has a chemically complex structure with over 150 active constituents, which explains its effectiveness at helping with a lot of health ailments. Lavender oil possesses amazing anti-inflammatory, anti-fungal, antidepressant, antiseptic, antibacterial, antimicrobial, antispasmodic, analgesic, detoxifier, hypotensive, and sedative properties.

Florida researchers have found that lavender oil benefits include reducing anxiety and lowering pulse rates in nursing students taking stressful tests. And in hospital settings, lavender aromatherapy has been demonstrated to decrease pre-surgery distress and to be more relaxing than massage or merely resting.

Lavender essential oil has medicinal properties as well. It has been shown to reduce depression, improve insomnia and ease labor pains. And anecdotal evidence suggests that lavender oil benefits those with headaches, hangovers, sinus congestion and pain relief.
“Much prior research on lavender has focused on the administration of lavender via an olfactory route. The anxiolytic activity of lavender olfaction has been demonstrated in several small and medium-sized clinical trials. The efficacy of aromatherapy of lavender is thought to be due to the psychological effects of the fragrance combined with physiological effects of volatile oils in the limbic system. These calming effects of lavender oil and single constituents may be the origin of the traditional use of lavender. Lavender oil olfaction has been shown to decrease anxiety, as measured by the Hamilton rating scale,51 and can increase mood scores.



The following are selected examples of clinical trials on lavender aromatherapy:

  • Dunn and colleagues demonstrated anxiolytic activity of lavender oil aromatherapy in patients in intensive care units. Subjects received at least 1 session of aromatherapy with 1% lavender essential oil. Significant anxiolytic effects were noted in the 1st treatment, though 2nd and 3rd treatments did not appear to be as effective.
  • Alaoui-Ismaili and colleagues found that the aroma of lavender is considered by subjects to be very pleasant and is correlated with changes in the autonomic nervous system.
  • Tysoe and colleagues conducted a study of lavender oil in burner use on staff mood and stress in a hospital setting. A significant number of respondents (85%) believed that lavender aroma improved the work environment following the use of the lavender oil burners.
  • Diego and colleagues demonstrated that people receiving lavender oil (10%) olfaction for 3 minutes felt significantly more relaxed and had decreased anxiety scores, improved mood and increased scores of alpha power on EEG (an indicator of alertness), and increased speed of mathematical calculations.
  • Lewith and colleagues investigated the effects of lavender aromatherapy on depressed mood and anxiety in female patients being treated with chronic hemodialysis. The effects of aromatherapy were measured using the Hamilton rating scale for depression (HAMD) and the Hamilton rating scale for anxiety (HAMA). Lavender aroma significantly decreased the mean scores of HAMA, suggesting an effective, noninvasive means for the treatment of anxiety in hemodialysis patients.
  • Lavender aromatherapy, with or without massage, may also reduce the perception of pain and the need for conventional analgesics in adults and children, though more rigorously controlled trials are needed.

DIY Lavender Lemonade with Lavender Essential Oil

Ingredients

  • 1 cup raw honey
  • 12 cups pure water
  • 1 drop lavender essential oil
  • 6 lemons, peeled and juiced
  • Lavender sprigs for garnish

Directions

Mix all ingredients together and chill. Add more water or raw honey if needed.

Other ways you can use Lavender Oil for Anxiety and Headaches

  • Mix 5 to 6 drops of Lavender essential oil to your bath water if you have dry skin.
  • Diffuse 10 to 12 drops of Lavender into the air during your workday for natural stress relief.
  • Add 2 drops of Lavender per ounce of your favorite lightly scented, unrefined organic oil (like almond oil or olive oil) for a body oil with all the benefits of lavender for improving your skin, relaxing your mind, warding off insects or helping you sleep.
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Why Sleep Makes You Sexy, Slim & Youthful — And How To Get More Of It

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Sleep. We all know we need it, but with our 24-hour lifestyles, many people view sleep as a waste of time that could be better spent doing just about anything else.

Problem is, when you skimp on sleep you’re not only making yourself tired and compromising your ability to fight off everyday ills, you’re also speeding the aging process, driving weight gain, and increasing your risk for diabetes, obesity, and cardiovascular problems.

Get enough sleep, though, and you’re treating your body to the greatest body- and brain-boosting anti-aging treatment there is. So next time you think, Oh, I can get by on four hours, rethink your sleep strategy and set the alarm for a few hours later.

Lack of Sleep Makes You Fat

Undersleeping disrupts metabolism and hormonal balance in numerous ways, many of which reinforce each other. In fact, too few Zzz’s set the stage for problems far weightier than just yawning a lot – you’re creating the perfect conditions for fat accumulation!

Too little sleep triggers these hormonal fat-makers:

  • Too much cortisol — which cues your body to hold on to fat
  • Too much ghrelin — which causes you to get hungry: The higher the levels, the hungrier you’ll be.
  • Not enough glucagon — which is essential for fat-burning
  • Not enough leptin — which makes you feel full: Come up short and you wind up eating more.
  • Not enough human growth hormone (HGH) — which, when levels drop, makes your weight more likely to rise
  • Not enough adiponectin — which helps break down fat and promotes insulin sensitivity

Too Little Sleep Makes You Feel Older Faster

Lack of sleep is the fast track to feeling old before your time. Not getting enough quality sleep contributes to many of the pesky problems people write off as simply part of the aging process. We’re talking weight gain, slowed metabolism, memory issues, brain fog, weakened immunity, and low moods — feeling irritable, helpless, easily frustrated, anxious, and/or depressed.

The good news is often it’s not aging that’s the culprit; it’s a simple lack of sleep. To feel (and look) younger get a sound seven or eight hours a night, or as close to that as you can manage. Think of it as the cure for premature aging.

Not Enough Sleep Wrecks Your Health

Whether you know it or not, sleep is anything but unproductive — your brain and body are actually very active when you’re down for the count. They’re busy refreshing, repairing, and rejuvenating just about every cell in the body, so if you don’t make time for sleep, you’re disabling your body’s ability to recharge and heal itself. In fact, while you’re snoozing, your body is performing a number of essential tasks to keep you vibrant. Among the biggies:

  • Muscle repair: When you exercise, muscles break down, then they rebuild, growing larger and stronger — but only during sleep.
  • Brain chemistry balance: When you face a stressful challenge, your brain uses up supplies of key amino acids and other biochemicals that are restored when you sleep. That’s why you need more sleep, not less, when you are working extra hard.
  • Removal of toxic waste from the brain: A part of our body known as “the glymphatic system” is responsible for clearing toxins from the brain — and it’s only active during sleep.
  • Immune support: A library full of studies links lack of sleep to chronic disease, but, on a more immediate level, you’ve probably noticed that when you’ve got too much going on and get run down, you’ll often catch a cold.
  • Pain relief: If you skimp on sleep, your pain threshold tends to drop, so it’s essential to give your parasympathetic nervous system time to let your body rest, digest — and heal.
  • Memory boosts: Having senior moments or memory lapses? A lack of sleep could be to blame. Sleep is when you consolidate your memories — which means that without sleep your brain has a harder time processing, storing, and, ultimately, retrieving information.

In a nutshell, good, restful sleep keeps you vigorous, energized, and at a healthy weight — so get some of the good stuff tonight! Need to brush up on your sleeping skills?

Here are a few pointers:

  • Darken your room with blackout curtains and/or get a sleep mask.
  • Turn off all electronic devices two hours before bed.
  • Stop caffeinated beverages completely, and avoid chocolate after 8 p.m.
  • We sleep best in cool rooms and warm beds, so if you’re having trouble sleeping, open the window or put on the AC, and get cozy under a blanket.

For 10 more tips on how to improve your sleeping skills tonight, check out my easy-to-follow, step-by-step sleep solution program — and enjoy all the benefits that good sleep can bring. Happy snoozing.

http://www.mindbodygreen.com/0-22083/why-sleep-makes-you-sexy-slim-youthful-and-how-to-get-more-of-it.html