better sleep naturally - bedre søvn naturlig

13 Tips for better sleep naturally

I don’t know about you, but I love to sleep. However, if I have to be honest, some nights are better than others. Luckily, there are some simple things you can do to get better sleep more often. See what these 13 tips for sleep better naturally can do for your shut-eye:

  1. Eat a banana
    Believe it or not, bananas are a great natural source of the sleep hormone melatonin and the amino acid tryptophan. Both will help induce a good night’s sleep.
  2. Avoid the night-time jitters
    Stay away from sugary food or drink, alcohol, coffee and tea before bedtime to reduce any late night jitters. Remember, caffeine stays in your system often up to six hours.
  3. Unplug to unwind
    How many of us are guilty of screen-time before bed-time? The artificial light emanating from our screens (TV, pc, smartphones, etc.) act as a stimulant and suppress melatonin. Get off and stay off your electronic devices at least an hour or two before bedtime.
  4. Enjoy a bit of the bubbly (bubble bath that is)
    There is nothing more relaxing that taking an evening soak in a warm bath, and if you can turn the lights down low, it’s even better. This will prepare both your mind and body for sleeping better naturally.
  5. Keep cool
    After a warm bath, try getting into a cool bed. Turning up the heat and piling on the blankets at night can actually keep you awake. On the other hand, keeping things on the cool side will drop your temperature which in turn signals your body to produce more of that wanted melatonin.
  6. Make a sleep routine
    There is something to be said about predictability. Establishing a bedtime routine can actually help your body prepare for sleep. The routine could be as simple as turning off the lights in the house, washing your face, brushing your teeth, and then putting on your pj’s before you climb into bed. Just as long as you make it a routine, you can help lull your body to sleep.
  7. Keep yourself in the dark
    Having your bedroom really dark can help your body produce sleep hormones. You can invest in some blackout shades or curtains, or even get yourself a good eye mask.
  8. Lullabye lavender
    Diffusing or even just dabbing on some lavender essential oil on your pillow has been shown to induce relaxation and many claim to have longer, better sleep. Not a fan of lavender? There are other essential oils, such as cedarwood, that does the trick for many. We use essential oils from doTerra. Read more here and click here if you want to buy oils for the lowest price or contact us if you have any questions.
  9. Stick to a schedule
    Program your body to sleep better by getting up at the same time every day and going to sleep at the same time everyday. This way your body is conditioned to feel more alert when you’re ready to wake up, and more sleepy when you’re ready to hit the hay.
  10. Meditate
    Unwinding your mind is as important as unwinding your body after a long, hectic day. Achieving some kind of meditative state can relax the mind and body, slow your heart rate, and facilitate deep breathing – all helpful in inducing good sleep.
  11. Keep a journal by your bedside
    Sometimes it is hard to mentally and emotionally clock out. Writing every evening in a journal helps your mind to put the day (and you) to rest.
  12. Exercise (you knew this was coming)
    Working out relieves stress, muscle tension, and can make you downright tired. It is best, however, to make sure you hit the gym at least four hours before you hit the sack as your adrenaline levels can potentially make it difficult for you to fall asleep.
  13. Use your bedroom for what it was meant for
    To spell it out, sleep and intimacy are what your bedroom is designed for. Keep your work and TV watching for other rooms in the house.

We urge you to try out these 13 tips for sleep better naturally. And since it contains no synthetics, your body will for sure thank you.

natural homemade shaving cream clears up skin

Easy Natural Homemade Shaving Cream That Clears Up Your Skin

This amazing homemade shaving cream with natural lubricants and essential oils improves razor glide for a close, comfortable shave and will leave skin silky smooth and moisturized. Makes a perfect homemade gift for men and women alike. Oh, and don’t forget to make a jar for yourself ;-).

natural homemade shaving cream

Foto: flickr.com/photos/scottfeldstein/441061994

You will need

1/3 cup shea butter
1/3 cup coconut oil
1/4 cup Fractionated Coconut Oil
5 drops Sandalwood essential oil (optional, but highly recommended)
5 drops Peppermint essential oil ( “ )
5 drops Melaleuca essential oil ( “ )
Large mouth jar or other container

Benefits of using Essential Oils for your skin

  • Melaleuca (Tea Tree) essential oil has strong cleansing properties. Research has shown Melaleuca to be effective against acne.
  • Peppermint works great for toning the skin and prevents clogging of pores.
  • Sandalwood essential oils is great for softening the skin, relieve itching, and to clear complexion.

Directions

  1. Place all ingredients except for essential oils in double boiler (or glass bowl in a larger pot with about an inch of boiling water). Stir until melted.
  2. Once melted, remove from heat and let sit 3 minutes.
  3. Add essential oils and stir until combined.
  4. Let shaving cream rest until hard (can be put in the refrigerator to speed up the cooling process).
  5. Using hand or stand mixer, whip shaving cream until light and fluffy.
  6. Place in container of choice.

Tips for even better homemade shaving cream

  • Choose organic ingredients when possible
  • You can find most of the ingredients in your local health food store or online at amazon
  • We only use 100% pure essential oils of the best quality. Find out what we recommend here.

Recipe adapted from https://doterra.com/US/en/blog-products

 

all natural homemade bubble bath

Homemade Bubble Bath That Soothes Your Muscles and Relaxes Your Mind

Who doesn’t love a great bubble bath? Unfortunately, most commercial bubble baths are full of artificial chemicals and fragrances and can be irritating to your skin. Now, while this homemade bubble bath is not going to provide the big, lasting bubbles you get from synthetic ingredients, it is a great way to avoid chemicals while still enjoying the fun and relaxing elements of a bubble bath. This bubble bath is gentle on your skin and can be customized with your favorite essential oil. I love lavender for times when I need to stress down and relax and peppermint with wild orange for an energizing bath.

homemade bubble bath

Foto: flickr.com/photos/scottfeldstein/441061994

You will need

1 cup unscented castile soap
1/2 cup vegetable glycerin
2 tablespoons water
15 drops of your favorite essential oil (optional, but highly recommended)
Glass jar for storage

Recommended essential oils:

  • Wild Orange
  • Peppermint
  • Lavender

Benefits of using Lavender Essential Oil for stress

Lavender is well known for its relaxing properties and this is being studies more and more. Read for instance this study where they investigated the effects of lavender oil on the central nervous system, autonomic nervous system, and mood responses in humans after inhalation (See https://www.ncbi.nlm.nih.gov/pubmed/22612017)

Directions

  1. Combine castile soap, glycerin, and water into glass bowl.
  2. Add essential oils.
  3. Stir until well combined.
  4. Pour into glass container. To use, add 1/4-1/2 cup of bubble bath mixture to warm, running bath water.

Tips for the best homemade bubble bath

  • Choose organic ingredients when possible
  • You can find most of the ingredients in your local health food store or online at amazon
  • We only use 100% pure essential oils of the best quality. Find out what we recommend here.

Recipe adapted from https://doterra.com/US/en/blog-products

homemade hair wax

All Natural Homemade Hair Wax Made Easy – Look good and Smell good

Men and women through the ages have used styling products for the perfect hairdo. Unfortunately, today’s hair products can be expensive and are loaded with undesirable ingredients. This homemade hair wax is easy to make, economical, natural, and works great! The pure essential oils add a pleasing scent and is healthy for your hair and scalp. Great for that picture-perfect-do!

homemade hair wax

Foto: Library of Congress

Benefits of using Essential Oils for your hair

  • Rosemary essential oil can has some great benefits to your hair. Francesc Casadó Galcerá made so very interesting discoveries in his research on hair. He made a patent for a shampoo after his studies showed that a mixture of hops, rosemary, and swertia gave a
    • 22.4% increases in new hair growth
    • an increase in “rapid” hair growth
    • a decrease in hair loss after shampooing.
  • Peppermint essential oil is shown to actively promote hair growth and naturally thicken and nourish damaged hair. See for instance this interesting Pub Med research on peppermint oil for hair growth

You will need

.75 ounces beeswax
.5 ounce shea butter
.75 ounces Fractionated Coconut Oil
10 drops Peppermint essential oil (optional, but recommended)
10 drops Rosemary essential oil (optional, but recommended)
Tin or glass jar with lid

Tip to get the most out of this homemade hair wax

  • For harder hair wax, use 1 ounce beeswax and .5 ounces Fractionated Coconut Oil.
  • For softer hair wax, use .75 ounces shea butter and 1 ounce Fractionated Coconut Oil.

Directions

  1. Combine all ingredients, except for essential oils, in glass container.
  2. Place jar in saucepan with 1-1.5 inches of boiling water.
  3. Stir ingredients until melted and thoroughly combined.
  4. Remove from heat and let rest for three minutes.
  5. Add essential oils and stir.
  6. Pour mixture in empty tin or glass jar with lid.
  7. Let hair wax rest 1-2 hours.

To use

Apply a small amount to fingers and style as desired. A little wax goes a long way

Tips

  • Choose organic ingredients when possible
  • You can find most of the ingredients in your local health food store or online at amazon
  • We only use 100% pure essential oils of the best quality. Find out what we recommend here.

Recipe adapted from https://doterra.com/US/en/blog-products

 

natural lotion bars

Homemade Natural Lotion Bars – You Will Never Go Back

I don’t know anyone who hasn’t dealt with dry skin, especially in winter climates. I live in Utah and have the double challenge of cold and dry air to contend with. Made with beeswax, cocoa butter, coconut oil, and essential oils, these moisturizing natural lotion bars are and sure to nourish and soothe dry skin. Not only are they practical, but they are super cute and make awesome gifts. Just rub the bar on your skin and let your body’s natural heat melt the lotion. After one use, you won’t know how you lived without natural lotion bars!

 

Photo: flickr.com/photos/shalommama/10999862625

Ingredients

⅔ cup beeswax
½ cup coconut oil
½ cup cocoa butter
1 teaspoon vitamin E oil
15 drops of essential oil (optional, but highly recommended)
Silicone mold

Recommended essential oils

  • Wild Orange
  • Peppermint
  • Lavender

Directions

  1. Measure all ingredients, except for essential oils, in large glass bowl or jar.
  2. Place jar in saucepan with 1-1.5 inches of boiling water.
  3. Stir ingredients until combined.
  4. Once melted, remove from heat. Let rest 3 minutes.
  5. Add essential oils and stir.
  6. Pour mixture into silicone mold.
  7. Let mixture harden 2-3 hours. Wrap in plastic wrap and store in container until ready to use.
  8. Just rub the natural lotion bar on skin for extreme moisture.

Tips for making the best natural lotion bars

  • Choose organic ingredients when possible
  • You can find most of the ingredients in your local health food store or online at amazon
  • We only use 100% pure essential oils of the best quality. Find out which brand we recommend.

 

prevent the flu naturally

8 Tried and True Methods to Prevent the Flu Naturally

Many are skeptical to getting the flu shot (rightfully so) and would rather avoid the flu, or at least lessen the symptoms and longevity of the flu, by boosting their immune system. There are numerous natural ways to do this, but we are going to focus on 8 tried and true methods that you can easily implement into your lives to prevent the flu naturally.

Some of these suggestions might seem like no-brainers, but many of us need to be reminded of what our mothers always said (I know I do). I submit that following these tried and true methods will not only help us prevent the flu naturally, but will build a foundation for overall good health.

  1. Wash your hands regularly
    Hopefully we all do this after using “the facilities”, but how many of us put our hands to our face throughout the day without thinking about it. At the very least, wash your hands before you eat, and for at least 15 seconds. Boring to count seconds? Sing the Alphabet song (preferably in your head) and by the time you get to “…next time won’t you sing with me”, you’ll be done.
  2. Vitamin D
    Not just for bones anymore, Vitamin D has been shown to impact the immune system. I advocate getting this as safe sun exposure when possible, but with today’s indoor lifestyle, especially in the winter season, taking a quality Vitamin D supplement is a must.
  3. Exercise
    I know. I know. It seems like exercise is a component of every healthy to-do list out there, but it’s not without reason. Exercise is one of the best ways to improve your health and keep healthy throughout the flu season. If exercise isn’t something you do regularly, start small. Taking a walk in the great outdoors will do wonders for your body and your mood. And you can catch a few Vitamin D rays at the same time!
  4. Sleep
    Surviving on little sleep and trying to catch up with a Sunday nap won’t cut it. You need good quality sleep every night to keep your immune system strong. Have a hard time winding down after a long day? Avoid screen time on the TV, computer, and smartphone a couple of hours before bedtime. The light emitted from these screens prevent you from getting a good night’s rest.
  5. Relax
    How often have we gotten sick right around the time of that big presentation, meeting, or (dare I say it) the holidays? These can all be stressful situations, and stress is a major contributor to our health issues. What is your “chill pill” – taking a hot bath, yoga, reading a good book, knitting, shooting some hoops, lunch with the girls? What ever gives you peace and joy, prioritize it and even mark it in your calendar. Don’t try and “fit” it in your schedule because chances are you will find other things to do.
  6. Eat Food
    And by food, I mean the real stuff, as nature intended (or at least a close resemblance). I strive to eat organic whenever I can and always keep an eye out for special deals (yes, eating right can cost more). Look for foods that are minimally processed and that don’t contain a long list of unpronounceable words. And remember, just because it is advertized with healthy buzz- words, doesn’t necessarily make it is healthy choice, so read those labels.
  7. Avoid sugar
    I know this is a tough one for a lot of people. We love anything sweet. Even our mother’s milk is on the sweet side. But sugar is a culprit in many of our health issues and it also weakens our immune system. Unfortunately, our food is laden with sugars, especially refined white sugar and the dreaded high fructose corn syrup. Try and avoid these sugars at all costs and opt for natural choices (not artificial sugars) like fresh fruit, stevia, raw honey, and even then, in moderation.
  8. Whole food supplements
    It is very difficult to get everything we need from our food. This was the basis for the vitamin revolution. But not all multivitamins are created equal. Some contain synthetics, unrecognizable as food to our bodies and are virtually indigestible.These are often the cheap, over the counter types. Many “super vitamins”, even natural ones, contain too much of a good thing. We don’t necessarily need 200% of a certain nutrient, especially if that nutrient is stored in our organs and not flushed out of our systems. This can actually make us ill. Getting a good whole food supplement that gives you what you need, in the right proportions, that our bodies recognize as food, will not only boost your immune system, but is foundational for your overall health and wellbeing.

Following these 8 methods for boosting our immune system will go a long way in preventing the flu naturally this cold and flu season, but even more than that, it has the added benefit of building a foundation to ward off serious health issues that could creep up in your future.

There are also immune boosting elements in nature that can kick us on the right direction. For instance, check out these two articles:

Lime Essential Oil for immune system and natural lifestyle

How LIME essential oil can boost your immune system and take out bubble gum

Do you wish you had more energy and a brighter attitude? How about a natural way to boost your immune system or a non-toxic cleaner? These are just a few of the awesome uses of Lime Essential Oil.

Lime Essential Oil has an energizing aroma and refreshing taste. Although lime is mostly known as a cooking ingredient, Lime Essential Oil has far more amazing properties than people are aware of.

Uses of Lime Essential Oil*

A great pick-me-up and stress reducer
Add 3-4 drops lime oil to your diffuser. Sit back and inhale deeply. You can also inhale by breathing from cupped hands with a few drops of Essential Oil, or just straight from the bottle. This will also promote balance and overall wellness at the same time help reduce stress and anxiousness and promote a feelings of calm.

Give your immune system a boost
Diffuse Lime Essential Oil in a diffuser or ingest a few drops in water. This is especially important after an illness.
Try adding some drops to your bath water as well. Mix with a carrier oil like coconut oil first for best results.

Help fight against respiratory issues, sore throat, or sinus discomfort
Diffuse or drink as mentioned above. Also, dilute a couple of drops in a carrier oil and rub it on your chest and neck for relief.

lime eterisk olje for stress og immunforsvar

For flavoring and internal support/detox
Put 1-2 drops into each glass of water you drink for a gentle cleanse. Use in food to create that tangy flavor. Great flavor booster in smoothies and ice cream.

For skin challenges like acne
Dilute one drop Lime Essential Oil with 7 drops of fractionated coconut oil or jojoba oil and apply to your skin. It will not only cleanse and gently exfoliate, but also assist your body in repairing cells.

A great cleaning agent
Remove tough grease, residue from stickers, or even gum. Just apply a few drops of Lime Essential Oil to a cloth or cotton ball and rub off. Repeat as needed. Or you can use the recipe below

Recipe for a great, natural, multi surface cleaner.

Ingredients:

  • 4-5 drops of Lime Essential Oil
  • ¼ cup rubbing alcohol
  • 2 cups water
  • a glass spray bottle

Directions

  1. Add essential oil, rubbing alcohol and water to a glass spray bottle
  2. Shake before use. Do not use on plastic surfaces.

 

*Avoid contact with eyes, inner ears, and sensitive areas. Citrus oils may cause photosensitive reactions on the skin. Avoid sunlight or UV rays for at least 12 hours after applying. Always consult your healthcare professional if you are pregnant, nursing, or under a health practitioner’s care.

 

WHAT ARE YOUR EXPERIENCES WITH LIME ESSENTIAL OIL?

Add a comment below !!

 

New to Essential Oils?

Learn more about Essential Oils here or

go here if you want to buy some oils.

Interested in working with Essential Oils?

Write us a line here and we will help you find out if this is something for you.

health benefits of lemongrass essential oil

The Surprising Health Benefits of Lemongrass Essential Oil

Often used in Asia to flavor culinary dishes and teas, lemongrass offers a number of health benefits. Chinese medicine used lemongrass to relieve physical discomfort and stimulate circulation, particularly when it came to joint and muscle issues. The oil also possesses natural digestive properties that help protect against the odd stomach upset.

The oil supports skin, particularly when it comes to purifying and toning. Additionally, lemongrass increases awareness and reduces negative feelings. The oil’s natural ability to repel insects, make it one powerful agent to have on hand when you’re venturing outdoors. Check out this homemade bug spray with Lemongrass

Application: 1:4 dilution. Topically, Inhaled, Diffused, Dietary Supplement.

Safety Precautions*: For sensitive skin, dilute heavily. Do not use on children 18 months or younger.

Blends well with: Basil, Cardamom, or Spearmint.

health benefits of lemongrass essential oil

Here are more health benefits of lemongrass essential oil

Need to get rid of some pesky fleas? Add a few drops of lemongrass essential oil to your dog’s shampoo.

Do you need a more positive outlook on life? Maybe you have just recently found yourself sporting a negative attitude. If so, place just a single drop of lemongrass essential oil into the palm of one of your hands. Rub your hands together firmly, and then inhale slowly for 30 seconds to 1 minute.

Varicose veins are unsightly, and you can’t be blamed for wanting to hide or cover up your legs if you suffer from this condition. Don’t worry, lemongrass can rescue you from this situation as well. Add 2 drops of cypress oil to 2 drops of lemongrass essential oil and combine with 1 tablespoon of a carrier oil. Apply directly to your varicose veins once or twice a day.

Do you have ligament or muscle discomfort? Lemongrass seems to be excellent in helping the body regenerate connective tissue, and helps regulate blood flow. It is also said to be great in supporting the body with head tension. See this study: Scientific basis for the therapeutic use of Cymbopogon citratus.

 

*Avoid contact with eyes, inner ears, and sensitive areas. There is a difference of opinion on whether or not Lemongrass has the same photosensitive reactions on the skin. To be safe, avoid sunlight or UV rays for at least 12 hours after applying. Always consult your healthcare professional if you are pregnant, nursing, or under a health practitioner’s care.

 

New to Essential Oils?

Learn more about Essential Oils here or

go here if you want to buy some oils.

Interested in working with Essential Oils?

Write us a line here and we will help you find out if this is something for you.

 

Photo Credit: WikiMedia Commons User – Obsidian Soul

eteriske oljer for katt - essential oils cats - doTerra

Essential Oils you should never give your Cat

Are you considering using something natural like essential oils for your cat?

For us, Casper kitty is not just a pet, he is a valuable and loved member of our family. So, we are as concerned about his health as we are our own. Casper gets good food and plenty of exercise. But, as an outdoor cat, he has also had his share of bumps and scrapes. While we have a great vet and would not hesitate to use him when needed, we treat most of Casper’s health issues like we treat our own – with essential oils.

Although Essential Oils have been shown to be beneficial to humans and animals alike, a word of caution when using them on our feline friends – cats are extremely sensitive to EOs and can suffer harmful consequences if wrong oils or wrong dosages are given. Even inhaling a sensitive oil can pose problems.

The simple explanation is that cats lack a crucial liver enzyme that allow them to breakdown otherwise harmless compounds (hydrocarbons and terpenoids) that are found in many essential oils. These compounds are then stored in the liver and can cause liver damage. Sometimes it can take a long time for for these effects to manifest and by then it is often too late.

Here are the oils that can be harmful to kitty:

essential-oils-not-good-for-kitty

But it isn’t just a simple matter of staying away from certain essential oils, cats are also very sensitive to insecticides, herbicides, and other chemicals that find their way into the majority of EOs on the market. So, make sure whatever oils you use are 100% pure, therapeutic grade.

Once you have decided on a safe essential oil brand, you will find that there are as many opinions on what specific oils are safe and oil uses as there are oils. So the oils that I recommend are what I feel comfortable using on Casper.

essential-oils-purrrfect-for-kitty

Wild Orange Essential Oils great for mood, cleansing and energy

Wild Geranium Massage Blend

Wild Orange is one of our favorite oils. We just call it HAPPY OIL because it’s fresh scent and taste really lifts our mood. Used in a blend to create Wild Geranium Massage it is just amazing.

LET US KNOW IN THE COMMENTS BELOW YOUR FAVORITE WAY YOU USE WILD ORANGE!!

A popular oil for cleaning and freshening, wild orange oil also offers a number of health benefits. For instance, the oil possesses a high level of antioxidants which helps combat those harmful free radicals within the body. As with many other citrus oils, Wild Orange is great for detoxing your body. Studies also show it is fantastic to uplift mood and help reduce stress.

Wild orange can even be used as a surface cleanser for tabletops, dishes, floors, and anything in between. The oil supplies similar properties when it comes to bodily health by combatting harmful environmental elements and seasonal threats.

The oil’s strong purifying and cleansing properties, along with its natural ability to disinfect, make it one powerful agent to have on hand for Spring cleaning.

Uses

To cleanse and purify surfaces, add 3-4 drops wild orange to a spray bottle then fill the rest with distilled water. Shake well and use as needed.

For flavor and health benefits, put 1-2 drops of wild orange in a glass of drinking water, smoothie, desserts or anything else you can come up with. You can also use the oil aromatically by diffusing throughout the room or apply the cup and inhale method to boost energy.

General Methods of Application

  • Apply pure locally on the skin (mix 50/50 in a carrier oil for sensitive skin)
  • Aromatically
  • Internally

Precautions

Those with sensitive skin should dilute the oil with a carrier oil. Avoid touching the eyes, ears, and other sensitive areas with the oil. People who are nursing, pregnant, or are receiving medical attention should consult their physician before use. Additionally, make sure to store the oil away from children. This oil is photosensitive; avoid direct sunlight for 12 hours after applied topically.

wild orange geranium massage blend

Blend Recipe: Wild Geranium Massage

Ingredients

15 mL Carrier Oil

10 drops Geranium Essential Oil

5 drops Wild Orange Essential Oil

Directions

Relieve nerves and stress while melting away muscle soreness with this massage blend. In a small glass jar or bottle, add all ingredients and shake well to mix. Massage into the neck, feet, shoulders, and lower back.

New to Essential Oils?

Learn more about Essential Oils here or

go here if you want to buy some oils.

Interested in working with Essential Oils?

Write us a line here and we will help you find out if this is something for you.