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

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

 

salt dough recipe

Easy Salt Dough Recipe – Christmas Ornaments That Smell Heavenly

Adding a personal touch to your presents has never been easier with these aromatherapy salt dough ornaments. These ornaments can be given as a wrapping accessory on a present and can then easily be transformed into an ornament for your friends and family to enjoy for many years to come. Use this salt dough recipe and add pure essential oils to the ornaments to create a new aromatic dimension. There are multiple ways to decorate, too. You can stamp on an image, paint it, or leave it plain. Either way, your friends and family will love and adore this homemade gift.

salt dough recipe

Foto: nordictouch.co.uk

You will need

4 cups all-purpose flour
1 cup salt
1.5 cups warm water
Drinking straw or toothpick
Cookie cutters
String
Your favorite essential oils (optional)
Stamps and paint (optional)

Recommended essential oils

  • Cinnamon
  • Clove
  • Peppermint
  • Douglas Fir

Note

Baking the ornament will turn the dough slightly brown and may “puff” up some of the ornaments. If you prefer, you can also air dry the ornaments for 2-3 days to help the ornaments remain white and flat.

Directions

  1. Preheat the oven to 325 degrees Fahrenheit (see Note above)
  2. Pour flour, salt, and warm water into large bowl.
  3. Knead until all ingredients are well combined and dough is smooth.
  4. If mixture is too dry, add 1 tablespoon of water at a time until dough comes together.
  5. Roll out dough on floured surface until 1/4 inch thick.
  6. Using cookie cutters, cut out desired shapes and place on cookie sheet lined with parchment paper.
  7. Using a drinking straw or toothpick, make a hole in top of ornament for threading string.
  8. Place in oven until hard, approximately 1 hour or air dry for 2-3 days (see Note above)
  9. Once cooled, decorate with paint, string, or glitter. Add essential oils by placing two drops on the back side of each ornament and allow it to soak in.

Tips for an even better salt dough recipe

  • Add some decoration to your ornaments by stamping them
  • 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

 

homemade play doh essential oils Hjemmelaget Modelleire doTerra Norge Eteriske Oljer

Safe and Easy Homemade Play Doh Recipe – Let Your Kids Play Safely

Homemade Play Doh (playdough) with essential oils is a great way to promote creative play in children as well as teach them about colors and scents. In addition, the aroma from pure essential oils can help stimulate that part of the brain that controls emotions and retrieves learned memories.

homemade play doh

Foto: flickr.com/photos/jamieanne/15685305950

You will need:

4 cups flour
2 cups colored water
2 cup salt
2 tablespoon olive oil
2 teaspoon cream of tartar
5-10 drops essential oils (optional, but recommended)
Large sauce pan
Parchment paper
Spatula
Airtight container(s)
Food coloring (optional)

Recommended essential oils

  • Wild Orange (uplifting)
  • Peppermint (energizing)
  • Lavender (relaxing)

Directions

  1. With the stove off, combine all ingredients (apart from essential oils) in a large saucepan. Using a spatula, stir until well mixed.
  2. Once combined, continue to stir ingredients over medium heat until it forms a ball. Be careful not to overcook as it will result in dry play dough.
  3. Remove from pan and cool on parchment paper.
  4. Once cool, divide dough in half or thirds as desired. Add 5-10 drops of your favorite essential oil and 5-10 drops of food coloring (or as prefered) to each batch of dough. Knead until thoroughly combined.
  5. You’re done! Just store in an airtight container in the refrigerator for months of fun.

Tips to make the best homemade play doh

  • Use 100% pure essential oils of the best quality. Synthetics or impure essential oils can give headaches and other reactions. 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:

Homemade Natural Refreshing Lime Essential Oil Hand Sanitizer

Homemade Natural Hand Cleanser with Lime Essential Oil

Hand cleansers have become vastly popular the last few years with all the health threats popping up. But have you ever considered what these store bought cleansers contain. They often have an antibiotic compound called triclosan in which recent studies have shown to affect our hormones and contribute to  the creation of multi-resistant bacteria.

To avoid unwanted and unneeded ingredients, you can simply make your very own Natural Lime Essential Oil Hand cleanser right at home with just a few pure ingredients.

Ingredients

Water (preferably distilled)

2 Tbsp Aloe Vera Gel

12 drops Lavender Essential Oil

8 drops Melaleuca Essential Oil

5 drops Lemon Essential Oil

5 drops Lime Essential Oil

8-10 drops Vitamin E Oil (optional)

 

Directions

  • Combine all ingredients in a glass bottle or container.
  • Fill the remainder with distilled water.
  • Shake vigorously to mix (do this before each use).
  • Apply as needed, rubbing into your hands.

Let me know i the comment section below how well it works for you.

Read more about LIME essential oil here.

Looking for information or need 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.

 

Homemade bug spray with essential oils

Excellent Homemade Bug Spray with Essential Oils

Creating a homemade bug spray with essential oils is an excellent way to make sure you are protected against all the super annoying bugs out there and at the same time using something completely natural.

Most of bug sprays out there contain DEET and other toxins you absolutely do not want in your body. Be also aware that everything you put on your skin ends up in your blood stream and will be transportet around in your body. To use something naural is therefore the best you can do for yourself and your family.

Try this effective and great smelling bug spray.

Blend Recipe: Homemade Bug Spray with Essential Oils

Ingredients
13 drops Cedarwood Essential Oil
10 drops Lavender Essential Oil
6 drops Eucalyptus Essential Oil
5 drops Lemongrass Essential Oil
4 drops Peppermint Essential Oil
3.5 ounces Distilled Water

Directions
To repel mosquitoes or other irritating insects, blend the above ingredients in a 4 ounce glass spray bottle until well mixed. Spray over exposed skin every time you go outdoors. Shake before each use.

 

Looking for information or need 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.