Can lavender really help you sleep?

 
lav.png
 

Since ancient times, lavender has been used for a variety of different purposes. The Greeks and Romans used lavender to perfume their bathwater. Ancient Egyptians used it in the mummification process. Lavender was used to protect against infection during the bubonic plague. Today, lavender is used in many different bath and body products, often with the claim that it will relax you and help you sleep. But does it really work? Can the scent of this plant really lead to a better night’s sleep?

Several different studies have tackled this question.  One study of 79 college students who reported sleep issues found that the group who wore a patch of lavender essential oil had better sleep quality and felt more refreshed in the morning than the control group. Another study at Wesleyan University found that participants who smelled lavender before bed had more slow wave sleep and felt better in the morning.  A British study sprinkled lavender on the sheets of participants. Compared to a control group, the lavender group fell asleep more easily and felt their sleep quality was better. This research suggests that lavender may really improve sleep. So bring on the lavender body wash, candles and lotions, and sleep better tonight!

Lavender is one of the ingredients in Coyotea that helps promote sleep and relaxation. Try it for yourself here!

 

Eight surprising reasons you can’t fall asleep at night

 
bigstock-Man-comfortably-sleeping-in-hi-15694625.jpg
 

1.     You don’t have a consistent routine

Many people think that sleeping in late on the weekends makes up for getting up early on the weekdays, but it’s actually better to keep a consistent routine throughout the week.  Your body naturally adjusts to waking up at a certain time, which helps you stay awake during the day and fall asleep at night.

2.     Your room is too loud

Many people, especially those who live in big cities, are used to honking horns, ambulance sirens and noisy neighbors at all times of day. However, this noise pollution could be impacting your sleep. Try using a white noise machine, listening to music, or using ear plugs to block out the noise.

3.     You’re on your computer and phone before bed.

The blue light from electronic devices can prevent your body from releasing melatonin, the hormone that signals it’s time to go to bed. Experts recommend shutting down electronic devices at least an hour before bed. If that isn’t possible, trying switching your devices to ‘night mode’ which reduces the amount of blue light that comes from the screen.

 

 
n-SLEEP-BED-COMPUTER-628x314.jpg
 

 

4.     You ate too soon before bed

Eating immediately before bed can lead to indigestion, heartburn and acid reflux, all of which can keep you awake at night.  In one study, when participants ate a meal containing Tabasco sauce before bed, they took longer to fall asleep and slept less overall. Maybe next time, save those buffalo chicken wings for lunch.

 

5.     You’re using alcohol to fall asleep

Although having a glass of wine or two before bed may help you fall asleep faster, alcohol actually leads to poor quality sleep. Drinking alcohol before bed can reduce REM sleep, which is thought to be the deeper, more restorative phase of sleep. Alcohol can also lead to sleep apnea, which is when breathing stops during sleep.

 

6.     You’re having caffeine late in the day.

Many people turn to coffee and other caffeinated beverages in order to stay alert and awake throughout the day. However, the stimulating effects of caffeine can linger for as long as six hours after consumption, interfering with your sleep.  Limiting afternoon caffeine intake may help you sleep better.

 
coffee.jpg
 

7.     You napped too late in the day

While a 20 minute nap maybe help you recharge, napping for too long can disrupt sleep later that night. Sleeping for longer than 20 minutes may make you feel groggy when you wake up. Napping late in the day may make it more difficult to fall asleep when bedtime comes.

 

8.     You exercised too soon before bed.

Exercising can help you sleep better by tiring out your body and reducing stress. People who exercised for as little as 20 minutes were found to fall asleep faster and have better quality sleep than those who didn’t exercise. However, for some, exercising too close to bed time can make it harder to fall asleep. Exercise raises body temperature and heart rate and releases adrenaline, which may make it harder to wind down for bedtime.

 

 

 

 

 

 

 

Sleep Hygiene

Staying up until 4am on election night, knowing full well I had to be up at 7am might have made me a witness to history, but it also through off my internal clock.

When I began using teas to help me sleep, they were not lone solutions. I also forced myself to wake up at the same time every day and to turn off any screen hours before bed. Blue screens (on TV, phones, or tablets) have an uncanny ability to keep your mind running even when you are tired….

Sleep hygiene important as it is, is a word I hate. Every time I have brought up my sleep issues with someone in the medical profession, usually the first question I get is about sleep hygiene. I mean seriously, you don’t think I researched all that already on one of those nights I spent the whole night staring at the clock. Relying on sleep hygiene can be so disheartening, because it requires a lot of discipline, but it also requires us to have the time/balance in our lives to enact it. Sometimes life just doesn’t line up in such an easy way.

For all the folks drinking Coyotea, I hope you can find a way to incorporate good sleep hygiene as well (I am happy to post more information on sleep hygiene if folks want).

 

What’s your opinion on sleep hygiene…feel free to comment below

Welcome to the Coyotea Community

Not being able to fall asleep and dreading those nights where you stare at the clock for hours on end can feel like torture. I am hoping this blog can be a place where folks can get information on natural ways to help with sleep, if you have any topics you want covered/researched please email me at christian@drinkcoyotea.com

I also appreciate the messages from folks interested in Coyotea. We received thousands and will email everyone back individually. We will notify you when we are back-in-stock.