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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.

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

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.

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

sleep and weight loss - søvn og vekttap

Studies show strong link between sleep and weight loss. So sleep more, lose weight!

Sleep is one of my most favorite past-times and one that I don’t indulge in as much as I want, and I’m certainly not alone in this, but maybe it’s time to take another crack at prioritizing “proper” sleep as a way to shed a few unwanted pounds.

I know you are thinking of the of the obvious reasons that a good night’s sleep can potentially help you lose weight. No sleep leads to no energy, which leads to no workout, which leads to the doldrums and a king sized Snickers bar, so let’s all get enough rest, right? Why this may be true, there are other biochemical reasons.

Getting between 7 and 9 hours of sleep is what most people need in order to rejuvenate. And while swigging down a triple latte and donut may artificially give you a boost of energy, your body isn’t fooled. When you don’t get enough sleep, there are three very important reactions that occur.

  1. The first is that your body makes too much of the hormone ghrelin. Ghrelin’s job is to let our brain know when it is time to eat. This is a good hormone to have when everything is functionally properly. However, lack of sleep triggers the production of more ghrelin, resulting in more cravings.
  1. While inadequate sleep increases ghrelin on the one hand, it also has the consequence of decreasing the hormone leptin on the other. Leptin is the hormone that tells your brain when you’ve had enough. When leptin levels are low, your brain doesn’t get the message.
  1. Although the combination of too much ghrelin and too little leptin can have an undesirable effect on our waistline, this is compounded by a third hormone imbalance, cortisol. Too little sleep triggers higher levels of this stress hormone and signals your body to conserve energy. Basically, your body goes into survival mode and holds on to stored fat to be used for energy later.

Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though they ate the same amount of calories. They felt hungrier and less full after meals, and they had very little energy.

According to University of Chicago researchers, lack of sleep makes you “metabolically groggy,”. Within just 4 days of insufficient sleep, your body’s ability to process insulin, a hormone needed to change sugar, starches, and other food into energy, goes down drastically. Insulin sensitivity went down by more than 30% which is very bad news. When your body doesn’t respond properly to insulin, your body has trouble processing fats from your bloodstream, so it ends up storing them as fat.

So if you change to getting enough sleep, your body can get better control of the metabolism and you can lose weight more effectively.

If you are like me, you WANT to sleep more, but there are a million-and-one reasons why you don’t. Some of us bring our work home with us and work late into the night. Some of us are busy parents and just don’t get everything done until the kids are off to bed. Some of us just plain ol’ have trouble sleeping. Check out our article 13 tips for better sleep naturally to give you a kick start in the right direction. It isn’t easy, but it’s worth the effort.

Your belly will thank you for it :-).

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.