More than one-third of Americans get less than seven hours of sleep each night, which puts them at risk for chronic health conditions. A good night of sleep is the foundation for waking up refreshed and in good health. If you are not getting quality sleep on a nightly basis, then it is time to change your nightly routine.

Aromatherapy

Essential oils have been around since ancient times, used by Egyptians for ointments and creams. These oils are extracted from parts of plants using a distillation process. After removing the aromatic chemicals, they are combined with a carrier oil to create a product ready for use. With social media, essential oils have become more popular for their relaxing and calming effects. They are also used in aromatherapy to improve sleep.

Aromatherapy is the practice of inhaling scents and vapors from plants for therapeutic purposes. People having difficulty sleeping may add essential oils to their nightly routine. One of the ways to reap the benefits of essential oils is through inhaling. You can inhale essential oils through a diffuser or sleep inhaler and breathe them in through your nose.

These methods work in two ways to help you sleep, depending on your oils. Some oils offer soothing effects to help you sleep, and others help clear your airway so you can breathe easier, allowing you to fall asleep. Here are the best essential oils to improve sleep:

• Lavender – calms anxiety
• Chamomile – calming, reduces stress
• Bergamot – lowers heart rate and blood pressure
• Clary sage – reduces cortisol levels
• Valerian – reduces anxiety
• Sandalwood – aids in relaxation and calming anxiety
• Ylang ylang - calming effects to relieve anxiety
• Jasmine - helps with restless sleeping
• Frankincense - promotes relaxation and calmness

Serotonin and dopamine are neurotransmitters that elevate your mood. They are released when essential oils interact with the olfactory system and the brain. Serotonin also helps produce melatonin, a hormone responsible for making you sleepy.

Exercise Regularly

Exercise improves sleep quality and helps you to fall asleep more quickly. Slow wave sleep is when you fall into a deep sleep. Moderate aerobic exercise causes the body to release endorphins. It also increases the amount of slow-wave sleep a person can get at night and boosts the effects of melatonin. Sleep wave sleep allows the brain and body to repair and renew.

Morning workouts are more effective because it exposes you to the bright daylight and helps with natural circadian rhythm. You should avoid exercising before bedtime because it is too stimulating and keeps you awake.

Avoid Napping After Dinner

Some people usually relax and watch tv after eating dinner. You may find yourself falling to sleep while watching your favorite TV show. If you fall asleep, you will wake up early and have trouble going back to sleep. When this happens, you need to find a mildly stimulating activity. This activity may include calling a friend, washing dishes, or getting clothes ready for the next day.

Control Your Exposure to Light

Melatonin functions by light exposure and modern technology can change your body’s production of this hormone. When this occurs, it throws off your circadian rhythm. The brain produces more melatonin when in darkness, which makes you sleepy. It creates less melatonin when exposed to light, which makes you more alert. During the morning, you want to go outside into the sunlight to wake your body up. When it is time for bed, you should not use devices with bright screens an hour before bed and keep your bedroom dark.

Clear Your Head

Everyone should allow their body and mind to wind down before bed. It is difficult to sleep when angry and stressed about problems going on in your life. Stress is a stimulus that activates your fight-or-flight hormones. You may want to practice relaxation techniques and develop a bedtime ritual. It may help to take a relaxing bath before bed or listen to soft music.

If you have a problem with clearing your mind before bed, then you probably need to change your daytime habits. When your brain constantly gets overstimulated during the day, it becomes harder and harder to wind down for a good night of rest,

Many factors interfere with getting quality sleep, from family responsibilities and illnesses to work stress. You cannot control daily struggles, but you can adopt better sleeping habits.

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