Aromatherapy and Other Budget-Friendly Ways to Support Sleep

Photo by Pixabay via Pexels.com

By Sheila Johnson

If you are like most adults, you may be used to missing out on a little sleep each night. The CDC estimates that one in three adults in America is missing out on essential sleep nearly every single night. Even worse, children can struggle with sleep as well. Over time, a lack of sleep not only hurts our physical health, but it also takes a toll on our mental health.

Good news is that there are affordable solutions to help prevent sleep deprivation and promote health and wellness without doing serious damage to your bank account. Reach Counseling Solutions gives some budget-friendly steps to take now.

Refresh Your Bedrooms       

 Quality sleep often starts in the bedroom. If yours is brightly lit, too warm, or just not very cozy, it could be making it more difficult to relax at night. Keeping rooms dark with blackout curtains and blinds sends a signal to your brain that it’s time for rest. You can also keep your bedroom cooler with lower thermostat settings and fans. If you or your child prefers white noise, you can play it wirelessly using a Bluetooth speaker. Having the right mattress can also keep you sleeping through the night and help you avoid feeling sore and stiff the next morning.

 Diffusing essential oils is another way to set your bedrooms up for a good night’s rest. Aromatherapy has been used for thousands of years to help calm the senses and the mind. Lavender, Sandalwood and Roman Chamomile are just a few choices that will assist getting to sleep and staying asleep, which is essential for our wellbeing.

 Stay on a Consistent Schedule  

 If your family’s bedtimes vary between the week and weekend, it could have a negative impact on the overall quality of your sleep. Kids and adults can benefit from a consistent schedule at night and during the day. So as hard as it may seem, you should make sure everyone goes to bed at roughly the same time every night. Help your kids get better sleep by setting their bedtime and making them stick to it as much as possible.

 Younger kids tend to wake up fine on their own in the mornings, but teenagers may need a little encouragement to get out of bed early on the weekends. Make a point to set a schedule for them and yourself to keep your circadian rhythms in check. If you miss out on sleep, there is some evidence that making it up over the weekend can have benefits. But it’s not a good habit to get into, as a lack of sleep can lead to health issues. 

 Exercise and Play During the Day       

 When you think of sleep, you probably don’t give a lot of thought to exercise. There is, however, a direct connection between staying active and sustaining healthy sleep habits, as noted in Psychology Today. Adults and kids need to be active to promote quality sleep. Exercise and play can also encourage your brain to produce more endorphins, which aid in the reduction of pain and keep you feeling relaxed. Any type of cardio, like walking or using the elliptical, can help significantly improve the quality of your sleep, as can lifting weights and doing yoga.

Watch What You Eat Before Bed

 A midnight snack can satisfy your cravings, but if you choose the wrong foods, you could be sabotaging your sleep. You already know that caffeinated beverages can keep you up at night. What you may not realize, however, is that trace amounts of caffeine can also be found in your favorite munchies, such as certain chocolates, chocolate ice cream and even cereals. Avoid snacking on these foods in the hours before bed, and keep them away from kids as well.

You may also want to avoid spicy foods at dinner and keep your plate clear of anything else that may give you heartburn or indigestion at bedtime. If you do get hungry in the evening hours, try another healthy snack instead, like dried fruit and nuts, peanut butter and crackers or an apple with a few cheese slices.

All humans need sleep to survive. Make sure your family gets the rest they need by taking these steps to improve their sleep habits and help them live healthier lives.

Photo credit: Pexels (Pixabay)

About the author

Shelila Johnson is a ZENthusiast. She makes self-care a priority now that she’s seen the consequences when she doesn’t. She found a routine that balances work life with taking care of her mental, emotional, and physical health. You may find more information about Sheila on her website at www.wellsheila.net.