Taking a warm shower or bath before bedtime is a popular way to improve sleep. But when is the perfect time to do it? 🤔😴
Results from research states that the best time for taking a shower is 1-2 hours before sleep. This cools down the body by enhancing blood circulation from the core of the body to its periphery. 🛁🚿
Taking a warm shower or bath at this time improves the "temperature circadian rhythm," helping people fall asleep more quickly and improving sleep quality.
Data from the University of Texas proves that a warm shower or bath makes a “huge” difference in overall sleep quality.
🌞 🌈 Summer is here for another two months 🙌
You know what that means?
Skin. Is. In.
How do you take care yours?
Are these on your checklist?
. 🌟 Drinking 1/2 your body weight in ounces of pure water every day 💦 🌟 Eating nutrient dense fruits and vegetables. The more colors the better! 🌟 Taking care of the gastrointestinal system so you are absorbing nutrients keeps our skin clearer, brighter and more supple! Super great for the mood too. Stress breakouts anyone?! Here’s one article from Johns Hopkins to check out. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
Restore your population of good bacteria without feeding the bad bacteria, by taking a multi-strain, high-potency probiotic such as our PB Assist +.
You want one that only features strains of bacteria that research has shown are beneficial for gut health. Supplementation of digestive enzymes will also help because they balance the way our body uses energy AND help with bloating and discomfort (We wanna feel our best during swimsuit season, right?! 👙 🧜♀️) 🌟 Limiting toxic laden products that distract our body from healing & in some cases do serious harm. Swap them out for high quality pure alternatives like our dōTERRA skincare line (ask me how you can receive up to 55% off like me)
Here’s a list of ingredients to avoid:
Here’s a few that are amazing for the skin and stress relief- and 2/3 are FREE tomorrow only!!
*Ask me how! 🌟Get a 20 min sweat session on daily to increase blood flow (natural radiance) PLUS it’ll regulate body temperature (less sweating at in opportune times!
😓) balance your emotions 😃, increase your energy and promote better sleep!
🌟 Getting 7-8 hours of high quality sleep.
Tips on how to do that:
Exercise 3-5x’s/week but move daily.
Limit technology 1 hour before bed. Retrain yourself from falling asleep with the TV on. You CAN do it! Just like changing anything, it’ll take discipline and focus but your health is WORTH IT!
Continued in comments:
All dads seem to possess magical sleep super powers! 🤯🛌👨👧👦😴 Studies show that when dads are more involved with baby's sleep there are less night wakings and newborns are much more likely to develop healthy sleep habits such as the ability to self soothe very early on.
After mom nurses her newborn it is a good idea to then let dad sooth baby to sleep. This helps baby to remove the association of only mom with sleep.
Dads do not smell of milk. For babies 6 months plus, after a short nap send dad in quickly to recover and lenghten the nap! If mom tries to extend the nap, baby will likely want to nurse and this will result in stimulating the baby fully awake. Also great to send dad in during night wakings when a feeding is not needed.
Having dad give a bottle and allowing mom time away or to get some extra rest will improve bonding and confidence in the father. Allowing mom time to rest gives her the opportunity to be at her personal best later.
Fathers have more tendencies toward logic and they tend to get less emotional when baby cries, knowing logically they will settle and sleep.
Plus, they have not been awake since the birth, nursing every 1-2 hours. They do not feel the stress of having to be on call for the baby 100% of the time.
All this creates a greater ability to calmly, successfully soothe a baby.
If you’re struggling with your little one’s sleep try it! Send in the big guns!!! You will be plesently surprised!
#holisticsleepcoaching #holisticsleepysheepy #sleepconsultant #sleepexpert #pediatricsleepspecilist #sleepchallange #sleep #sleeptips #gentlesleepcoaching #toddlers #toddlersleep #baby #babysleep #tiredmom #tiredmommy #sotired #babysleeptips #newborn #newbornsleep #healthysleephabits #selfsoothing #chicagomoms #parentinghealthinstitute @parentinghealthinstitute @megmeadowsatsleepysheepy
(swipe to see why I’ve been on hiatus) so let’s talk sleep - i started off electric forest almost 3 weeks ago with 48+ hours no sleep and only 4ish hours/night when there. Of course between that and the heat and the walking and the dancing I was BEAT and my sleep patterns have been soooo off since coming back. Here’s the thing: the upstairs diffuser broke and I willingly ignored the fact that these two tools were on my bedside table for who knows what reason, mostly exhaustion I’m guessing. Anyway, last night I COULD NOT sleep. Like tossing/turning/doing weird poses/rearranging the blankets/sitting up and doing crystal work/watching all of Little Monsters and more kind of not sleeping. I looked over. Rolled my eyes at myself. Applied lavender to my wrists, temples, and behind my ears. Massaged cedarwood into my feet. 2 drops of lavender on my pillowcase. It was like a wound up toy slowing coming to a stop. Goodnight! This morning even though I know I probably only got 5 hours of sleep I feel rested and reset... which never happens. Thank goodness for essential oils!! 😴🌙💤 #sleephacks #yleo #younglivingessentialoils #lavender #lavenderessentialoil #cedarwood #cedarwoodessentialoil #youngliving #healthysleep #healthysleephabits #putyoutosleep
One of the most important things I do when working with a family who has a toddler is to work out what their little ones temperament is.
This plays a big part in knowing what the best approach to improve their sleep will be.
What works for one child doesn’t always work for another. Even within a family siblings can have totally different temperaments and this is why sometimes you have one child who may have never struggled to sleep and another who is really finding it hard.
Understanding our child’s temperament will help make bedtime easier and night time sleep achievable.
Ensuring your child receives a custom sleep plan is important, no two children should be treated the same!
#sleep #toddlerlife #tempertantrum #parenting #family #siblings #sleeptraining #love #thankful #instagram #sleeptightconsulting #healthysleephabits #health #healthylifestyle @sleeptightymm
Children thrive on routines😃, even though they sometimes seem to enjoy chaos more🤪!
Kids don’t have a lot of control in their lives, but routines can give them a sense of organization, stability, and comfort. Routines are especially important for building healthy sleep habits 😴.
Sleep specialists have long touted consistent bedtime routines as critical for helping children fall asleep 😴 and stay asleep at night, and research has shown how important these routines are for improving the quality and amount of sleep 💤 .
Decide what time the 🛌bedtime routine should begin. The easiest way to do this is to determine what time ⏰you would like your child in bed, and then work your way backward through the bedtime routine 🛁🚿🚰 tasks to find an appropriate starting point.
My 📖 book LIFE WILL GET BETTER has more information and stories from my patients about sleep and routines. If you’d like to purchase the book, click the link in my bio to head to the website to check it out!
#kidsroutine #happy #routine #love #sleep #sleephabits #healthysleephabits #betterbehaviornaturally #stress #anxiety #behavioraldisorder #lifewillgetbetter
These are some things I personally do to help me sleep better at night! 😴 I used to have major problems sleeping and these ALL NATURAL solutions are what help me sleep deeper and sleep better!
When you have great conversations with clients and they bring you awesome treats to read! 💕💕
Adding this @natgeo
article to my list of things to read. "Want to Fall Asleep? Read This Story." - by Michael Finkel - an article on healthy sleep habits. .
How healthy is your sleep? .
I know mine is pretty lacking, and has always been. This is something I struggle with personally, so I love reading about sleep and the effects it has on our body and lifestyles.
#sleep #research #healthysleephabits #massagetherapy #alwaysreadytolearnmore #continuegrowing #younggrasshopper
Research shows there are certain foods which can aid and encourage sleep. It is suggested these foods maybe beneficial to give as a snack before bed or nap. .
🌾 Complex carbohydrates including oats and whole grains.
🥜 Nuts and nut butters - almonds and walnuts contain Tryptophan an essential amino acid which helps us to sleep. .
🍌 Bananas, strawberries grapes and dark cherries contain melatonin the sleep inducing hormones. However studies were inclusive for concentrated dark cherry juice. .
🍭 Avoid white bread, pasta, sugar and caffeine. .
🍬 Avoid e-numbers which have been connected to hyperactive activity - E102, E104, E110, E122, E124, E129, E211. .
Why not try a meal previously thought as breakfast for a supper! .
We love our oats at the HCC!!
Happy Friday 💛
#sleep #childsleep #babysleep #toddlersleep #encouragingsleep #healthysleep #healthysleephabits #sleepbetter #sleeptight #sleeplessnights