A Simple Addition for Any Sleep Regime

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Abstract

">So here is a simple, inexpensive, and quick way to increase your sleep quality.</p><h1 id="5a11">The power of smell</h1><p id="2d93"><a href="https://readmedium.com/5-practices-to-include-in-your-evening-routine-8c9e240c526c">Evening routines</a> are a powerful practice to increase your quality of sleep. But if you want one simple thing you can do tonight, try lavender essential oil.</p><p id="bde2">Smells are an incredibly powerful tool to include in your sleep routine. Lavender essential oil helps to promote calm and relaxation, and therefore is highly beneficial for quality sleep.</p><p id="06f0">Lavender has been shown to significantly <a href="https://pubmed.ncbi.nlm.nih.gov/22049287/">increase sleep quality</a>, can help to <a href="https://pubmed.ncbi.nlm.nih.gov/16131287/">treat insomnia</a>, help to <a href="https://pubmed.ncbi.nlm.nih.gov/16520572/">treat depression</a>, and to <a href="https://pubmed.ncbi.nlm.nih.gov/16298774/">increase the duration of slow-wave sleep</a>.</p><p id="bfca">Lavender can also <a href="https://thesleepdoctor.com/2018/08/07/the-relaxing-sleep-promoting-health-boosting-powers-of-lavender/?cn-reloaded=1">reduce feelings of anxiety, act as a sedative, and reduce inflammation</a>, all of which are going to help you sleep better.</p><h1 id="94f2">Implementation</h1><p id="3710">If you can create an anchor from the smell, you will reap even more benefits. Aaron Alexander, author of <a href="https://www.amazon.com/Align-Method-Movement-Principles-Stress-Proof/dp/1538716143">The Align Method</a>, describes anchors as, “T

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he association of an external stimulus with an internal response. With time and repetition, it can become a powerful tool to be accessed at will.”</p><p id="c2db">An anchor will cue your physiology to get ready for sleep. As soon as I smell the lavender, I feel safe and relaxed. My body and mind become calm. It’s become a comfort for me, because it is associated with being tucked up in my comfy bed, feeling relaxed and prepared for the next day.</p><p id="0563">There are many ways to introduce lavender into your evening routine. I use a bottle of lavender essential oil, and I drop 2–3 drops onto my pillow right before I get into bed. You can also mix the oil with water and spray your pillow. Or you can dilute it and put it on your skin, especially under your nose.</p><p id="be90">You don’t need to spend lots of time or money on products or services to reap positive sleep benefits. While I strongly believe in protecting your sleep and making every effort to improve the quality of your sleep, it doesn’t have to be complicated nor expensive.</p><p id="1d7b">Lavender essential oil is an inexpensive and simple tool to incorporate into your nightly routine. It will help you feel calm and relaxed, and it will improve the quality of your sleep, leaving you feeling rested and refreshed in the morning.</p><h1 id="5225">‘Better Advice’ free email advice each week</h1><p id="939a">When you sign up using <a href="https://betteradvice.substack.com/welcome"><b>this link</b></a>, we’ll send you tips on how to unlock your hidden treasure of potential.</p></article></body>

Adding one tiny, inexpensive component to your sleep routine can make a world of a difference.

I love routines and daily practices. I believe they are the backbone to succeeding in every area of your life. And an important area you want to succeed in is sleep.

Sleep underpins everything; if you’re not getting enough quality sleep, you’re going to start to suffer across all areas of your life. You need sleep to clean metabolic waste from your brain, to recover physically and mentally and to regenerate tissues, among myriad other functions. A lack of sleep leads to reduced immune functioning, increased systemic inflammation, increased blood pressure, and weight gain, among many other detrimental consequences.

But getting good quality sleep can be hard, and sometimes the practices are just too complicated, too expensive, or too time-consuming.

So here is a simple, inexpensive, and quick way to increase your sleep quality.

The power of smell

Evening routines are a powerful practice to increase your quality of sleep. But if you want one simple thing you can do tonight, try lavender essential oil.

Smells are an incredibly powerful tool to include in your sleep routine. Lavender essential oil helps to promote calm and relaxation, and therefore is highly beneficial for quality sleep.

Implementation

If you can create an anchor from the smell, you will reap even more benefits. Aaron Alexander, author of The Align Method, describes anchors as, “The association of an external stimulus with an internal response. With time and repetition, it can become a powerful tool to be accessed at will.”

An anchor will cue your physiology to get ready for sleep. As soon as I smell the lavender, I feel safe and relaxed. My body and mind become calm. It’s become a comfort for me, because it is associated with being tucked up in my comfy bed, feeling relaxed and prepared for the next day.

There are many ways to introduce lavender into your evening routine. I use a bottle of lavender essential oil, and I drop 2–3 drops onto my pillow right before I get into bed. You can also mix the oil with water and spray your pillow. Or you can dilute it and put it on your skin, especially under your nose.

You don’t need to spend lots of time or money on products or services to reap positive sleep benefits. While I strongly believe in protecting your sleep and making every effort to improve the quality of your sleep, it doesn’t have to be complicated nor expensive.

Lavender essential oil is an inexpensive and simple tool to incorporate into your nightly routine. It will help you feel calm and relaxed, and it will improve the quality of your sleep, leaving you feeling rested and refreshed in the morning.