Category: General wellness

Sleep hygiene refers to healthy sleeping habits that help you get a good night’s rest. An adult is recommended to sleep 7-8 hours a night. Good quality of sleep helps us:

• Keep a healthy weight.
• Reduce the risk of diabetes and heart disease.
• Improve our mental wellbeing.
• Stay productive during the day.

Occasionally we find ourselves awake at odd hours of the night or even worse; we can’t sleep at all. This is all caused by a range of factors that trigger a change in the melatonin production in our bodies. Melatonin is a chemical that controls your sleep/wake cycle. When your levels dip, it can be more difficult to fall asleep.

Here are things to avoid to improve our sleep quality:

1. Establish a consistent sleep schedule: The routine ensures that you feel sleepy at the same time every night and wake up refreshed in the morning.
2. Unplug 1 hour before bed: Our screens emit blue light which disturbs the production of melatonin. Our devices also stimulate our minds which could make it harder for us to sleep.
3. Prioritize comfort: Keep your room dark and set the temperature to your comfort. Black-out curtains that keep the light out ensure that melatonin is produced allowing us to sleep better.
4. Avoid alcohol, cigarettes and heavy meals before bed. This tends to cause heartburn and discomfort that could make it harder to fall asleep. Sleeping on a full stomach often results in us waking up feeling exhausted.
5. Practice a winding down routine. This can include light stretches, yoga, reading a book, meditation or listening to soothing music.
6. Avoid doing other things such as studying on your bed. It’s important for the mind to associate your bed with sleeping. 
7. Invest in your sleep: By buying sheets, blankets and soothing scents that can facilitates your sleep quality. Scents such as lavender are known to have a calming effect which helps us sleep well.

At times issues with our sleep patterns or insomnia can be indicative of an underlying condition which is why you are advised to always seek medical advice.

Solutions such as Cognitive Behavioral therapy can be used where with the help of a therapist you can identify the negative thoughts and behaviors associated with sleep.

Aromatherapy is the use of essential oils to improve your health or well-being.

Aromatherapy may help improve mood, boost relaxation, manage pain, ease digestion and relieve menstrual symptoms, among other benefits. Aromatherapy uses natural plant extracts also known as essential oils.

The oils may activate certain areas of your brain, like your limbic system, which plays a role in your emotions and memories. Aromas stimulate activity in your hypothalamus, which signals the brain to release feel-good chemicals like serotonin.

Humans have used aromatherapy for many years with ancient cultures in India, Egypt and Persia incorporated essential oils for religious and medical purposes.

The safest ways to use essential oils include:

• Aromatherapy accessories: Necklaces, bracelets and keychains made with absorbent materials you apply essential oils to and sniff throughout the day.
• Body oil: A mixture of essential oils with a carrier oil such as olive, jojoba or coconut oil that can be massaged into skin. Because essential oils are concentrated, they can cause irritation. Avoid using them full-strength on skin.
• Aroma stick: Also called an essential oil inhaler, these portable plastic sticks have an absorbent wick that soaks up essential oil. They come with a cover to keep the scent under wraps until you’re ready.

There are several ailments that can be cured by essential oils:

1. Side effects of cancer treatments like nausea and pain
2. Improve sleep
3. Boost feelings of relaxation
4. Ease stress, anxiety and depression
5. Ease certain types of pain like osteoarthritis of the knee
6. Improve hospice and palliative care e.g.: dementia patient care

The most common essential oils include ; 

• Lavender oil: Many people find the lavender scent relaxing. It’s often used to help relieve stress and anxiety and promote good sleep.
• Tea tree oil: this essential oil was used by Australia’s aboriginal people for wound healing. Today, it’s commonly used for acne, athlete’s foot and insect bites.
• Peppermint oil: There’s some evidence peppermint essential oil helps relieve irritable bowel syndrome (IBS) symptoms when taken as a health supplement. It may also relieve tension headaches when applied on the skin.
• Lemon oil: Many people find the citrusy scent of lemon oil a mood booster. It’s also often used in homemade cleaning products.

Since aromatherapy is a complementary therapy, you should talk to your doctor before starting . That way your essential oil therapy can be tailored to work together with any medical care or treatment you’re receiving.