5 Simple Practices for Natural Recovery and Better Sleep

How’d you sleep last night?

Did you toss and turn a lot, or rest deeply?  Are you feeling recovered and bursting with energy?  How motivated are you for that run today?

If you didn’t sleep well and you’re not feeling rested, I have some practices and tools to share with you that have been life-changing from me because let’s be honest – when we don’t sleep well it can change everything.

Let’s dive in to 5 simple practices you can try for natural recovery and better sleep!

Meditation

Practicing meditation can bring a sense of peacefulness and physical relaxation, but it’s actually been proven to bring cognitive and psychological benefits that last throughout the day.

You may think feeling better from meditation simply comes from relaxing, but a Harvard study demonstrated that changes in brain structure may underlie some of these improvements too!

If you’re like me, it’s difficult to slow down. I’ll be honest, meditation is something I’ve known could be really beneficial for my well-being, but it was one of those things that I pushed off doing consistently, until now.

One good thing about feeling really out of balance in a certain area of your health or body (e.g. lack of sleep) is that sooner or later you realize you’ll commit to what needs to be done!  It was when I began really struggling with sleep lately that I got serious and committed, turning to meditation to help.

The benefits have been truly life-changing and I’ve discovered a simple way to make it a habit.  Try linking it to another bedtime ritual or activity during your day.

For example, right after you brush your teeth, always set-up for meditation, or right after you get out of the shower, do your meditation.

When you tie it with something else that will happen no matter what, you’ll develop it as a habit more easily.  I also love the Insight Timer app, where you can choose from a variety of meditation practices, bookmark them for later, and track your meditation.

Turn Off Electronics

Do you sleep with your phone in the bedroom?  Are you usually watching TV, browsing Instagram, or on the computer before bed?

All of this screen activity can affect your sleep, so it’s best to avoid it at least 2 hours before bed.  Try replacing it with something else (e.g. reading a book or magazine), and maybe even turn your phone on airplane mode each night at a certain time to get in the habit.

Feet Up the Wall

This simple pose is the quickest way for me to reset my nervous system back to calm.  It really kicks in the parasympathetic nervous system, which is key for sleep and relaxation.

Simply lie on your back and get close to the wall as you slide your feet up. Sit quietly and pay attention to your breathing for 3-5 minutes.  You may even want to use an essential oil to help stimulate relaxation even more.

Avoid Running or Working Out Late

Working out or running too late in the evening can interfere with your sleep because your nervous system is amped up and it can take some time to wind down.

Know your body and how your workout affects your energy and nervous system.  Some people may find working out late doesn’t affect their sleep, but if you’re struggling with sleep, try changing this factor and see if it helps you!

Aromatherapy

Aromatherapy is the use of essential oils for therapeutic benefits.  Plant-based approaches to health are nothing new.  In fact, you’ve probably already experienced essential oils if you’ve sipped peppermint tea, smelled a rose, or sliced open an orange. When you breathe in fresh outdoor air, you’re consuming the oxygen created from the plants, trees and flowers around us!

Essential oils are simply another way of receiving the nourishing properties of plants.

They’re not oxygen or nutrients, but potent aromatic compounds extracted through distilling plant material and bottling the aromatic compounds (essential oils).

I believe the body can heal itself, when given the right support. The best part about essential oils is that you can choose the one that is right for you – at any moment.

Some of the doTERRA essential oils that are great for promoting relaxation include:

Lavender, Frankincense, Petitgrain, Vetiver, Serenity, Cedarwood, or Balance.  I apply an essential oil to the back of my neck, spray the pillows and bedding with an essential oils, or add 3-5 drops of essential oil to my diffuser.

 “The Lavender is soothing and calming. It was the first time I ever used it on my pillow and I definitely noticed a difference, especially falling asleep.”

-Sara