Did you know that quality sleep is the primary source of overall health? It’s true. Sleep affects our moods, emotions, energy, stress levels, immune system function, adrenal gland function, metabolism, hormone regulation, reproduction, digestion, focus, heart health, memory, concentration, and so much more. Many people underestimate the importance of sleep, but research shows that getting enough rest is essential for a healthy body and mind.

The Role of Sleep in Physical Health

When we’re trying to improve our physical health, we often start with diet and exercise. While these are both important to a healthy body, sleep also plays an important role.

Sleep helps you maintain your immune system. If you’re constantly getting sick, look at how much sleep you get. During sleep, the body produces and releases proteins that help fight off infections and inflammation. If you constantly wake up in the middle of the night or only get a few hours of sleep, you don’t give your body time to produce and release those proteins. Research has shown that people who sleep less than six hours a night are more likely to catch infections than those who get the recommended seven to nine hours.

Here are some other ways sleep impacts your physical health:

• Supports Heart Health
• Regulates Metabolism and Weight
• Aids in Muscle Recovery
• Reduces Inflammation and Chronic Disease Risk

Are you starting to see the importance of sleep?

The Role of Sleep in Mental Health

Now, let’s talk about the mental health side of sleep. Sleeping gives your mind a chance to process what happened throughout the day. Interrupted or poor-quality sleep impacts this process and can lead to increased anxiety, depression, and stress (I’ll talk about that more in a minute!)

Experts continue to emphasize the importance of sleep. Clinical studies suggest that sleep helps us regulate our emotions. A good night’s sleep can help us handle daily stress, frustration, and challenges better. On the flip side, a night of bad sleep can lead to increased frustration, mood swings, and negative responses to situations. People who don’t get enough sleep are also at an increased risk of anxiety and depression.

Here are some other ways sleep impacts your mental health:

• Reduces Stress and Anxiety
• Enhances Cognitive Function and Memory
• Prevents and Manages Depression
• Improves Social and Interpersonal Relationships

I mentioned how lack of sleep can be caused by stress. Stress impacts the human body in several ways, and it’s closely tied to sleep.

Start with Stress Management

Sometimes, getting high-quality sleep can be hard, especially when we’re stressed! When we are stressed, the body produces more cortisol, a wakeful hormone. If we don’t address the stress, we enter into an ongoing cycle of exhaustion and difficulty sleeping, which creates further emotional struggles.

If you want a good night’s sleep, address your stress levels. Staying hydrated, eating regular balanced meals, and exercising play a big role in stress management. Engage in daily stress-relieving and simple self-care activities, such as:

• Taking a walk in nature
• Stretching
• Listening to music
• Meditate
• Reading a chapter in a book

These are all simple ways to slow down and recharge. When stress hits, grab your favorite calming oil, close your eyes, and BREATHE.

Impact of Essential Oils on Stress

Stress relief is by far the strongest pillar of aromatherapy practice. Aromatherapy can be a very helpful technique for eliciting a relaxation response. Due to their complex chemical constituents, essential oils can transform unpleasant emotions, induce relaxation, and potentially reduce the damaging effects of stress on the mind and body. In addition, essential oils complement other healthy stress-relieving techniques such as meditation, yoga, bubble baths, etc.

Importance of a Bedtime Routine

Essential oils can also be incredibly helpful when incorporated into a bedtime routine, which is important in promoting a good night’s sleep.

Like any other routine, bedtime routines help us establish habits that allow our brains to recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain sees those activities as a precursor to sleep. Bedtime routines also play an important role in reducing late-night stress and anxiety.

Humans are creatures of habit. Your prefrontal cortex can operate on autopilot when you have a bedtime routine. It knows the steps in place and knows that sleep is coming.

This is especially important for children because they feel a sense of control, allowing them to feel safe at night. An example of a bedtime routine for a child could look like this:

• Taking a bath
• Brushing their teeth
• Reading a book
• Smelling a sleepy essential oil
• Being tucked in
• Snuggle time
• Then sleep!

Bedtime routines help children connect with their natural circadian rhythms, learn how to calm themselves down, and practice healthy habits that promote good sleep. Research has shown that children with bedtime routines have better memory, mental health, and attention. Educate your children on the importance of sleep to encourage healthy habits from an early age.

Certain essential oils help us unwind and relax before bed, and we start to associate those pleasant aromas with rest. This allows our body and mind to know what to expect next, which makes the transition to sleep easier. We are then able to fall asleep, stay asleep, and improve the quality of our sleep.

Bedtime Routine Tips

Let’s learn how to set the best bedtime routine for you and your family! Consider these sleep tips and how you can incorporate them into a routine.

1. Decide on a set bedtime. Begin your bedtime routine 30-60 minutes before bedtime.
2. Leave the electronics! TV shows and internet scrolling do not help you relax and emit strong blue light. This tricks your brain into thinking it is daytime, which can suppress melatonin production. Our circadian rhythm is extremely important, so say goodnight to electronics at the beginning of your bedtime routine!
3. Take a warm bath or shower. When melatonin is produced, your core body temperature drops as part of the circadian rhythm. We can mimic that nighttime drop in body temperature after taking a warm bath, which can trigger similar sleepy reactions.
4. Write down your to-do list for the following day to help release worries and busy thoughts.
5. Prep your bedroom. Make your bedroom cool, dark, and quiet. Set the thermostat to 61-70 degrees Fahrenheit. Dim the lights.
6. Get an essential oil diffuser going 30 minutes before bedtime to soak up those sleepy aromas when you crawl into bed. Before lying down, you could also use an aromatherapy linen spray and mist your bedsheets with a calming blend.
7. Listen to music to quiet a busy mind. Calming music can improve sleep quality. White noise can also help you fall asleep faster.
8. Stretch, deep breathe, and relax the body to release physical and mental tension stored from the day.
9. Try a nighttime meditation to help clear your mind and help you unwind before sleep.
10. Read a book! Reading is a great addition to a bedtime routine, helping to relax the mind and body.

Getting a good night’s sleep is important to our physical and mental health. We can get the best sleep possible by creating a good bedtime routine. Start slow and incorporate habits that make sense with your lifestyle. Understanding the importance of sleep can help you make better choices that support your long-term health.

Dive Deeper with Wendy’s Toxin-Free Resources

Ready to dive deeper into your wellness journey? Whether you are at the very beginning or a seasoned toxin-free pro, I have resources that will meet you where you are.

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4. Download this free guide on my top 25 toxins to avoid and how to spot them on labels.
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