Making your own beauty or skin care products does not mean your home has to look like a science experiment. You don’t need beakers of sweet almond oil, gallons of olive oil, tubs of shea butter, and essential oil dropper bottles around the house. A few simple ingredients can take you far on your journey toward a more natural skin care routine. The homemade facial moisturizer in this article is an easy entry point, provided you’ve been looking to get started.

Oils Moisturizing 101

To moisturize with oils may be counterintuitive for some people, especially if you have oily skin. Well, we are about to change your life. Your skin is most likely oily because it doesn’t get the moisture it requires. It likely over-produces oil to compensate for the lack of moisture. Before you just dunk your hand in a vat of oil, though, keep in mind that certain oils benefit facial skin, while others do not. That isn’t to say you cannot use them on your body, but facial skin is delicate and requires the right ingredients. 

Start With Your Base Oil

Before we get started on your base oil, just keep in mind that you should never moisturize a dirty face. Always cleanse your face in some way before you moisturize. Your base oil is your carrier oil, which makes up two-thirds of the facial moisturizer. Great carrier oils for all skin types are argan oil and jojoba oil. Not only are both of these oils very light and nourishing, but they are easily absorbed by the skin, so they don’t leave a greasy residue. Other oils you can choose from include:

• Apricot kernel oil: Great for any skin type, especially dry, normal, or aging skin.
• Sweet almond oil: This is an all-around great oil for the skin, but it takes a little longer to sink in than others.
• Avocado oil: Great for dry or aging skin. 
• Grapeseed oil: Great for oily, normal, or acne-prone skin.

Extra Nourishing Oils

For your second ingredient, you want to add a nourishing oil that builds on the benefits of your base oil. Some of these oils come with a hefty price tag, but they last a long time and have the benefits to boot. Here are some ideas for nourishing oils to add to your moisturizer:

• Rosehip seed oil: Known for its firming and anti-aging abilities, this oil is incredibly regenerating and great for dry and aging skin.
• Evening primrose oil: Whether you have acne-prone, normal, aging, or oily skin, this oil can help even out complexion and fight acne. 
• Tamanu oil: This is a wonderful oil for oily or acne-prone skin, or even skin with lots of scars. 
• Carrot seed oil: You don’t need a lot of this oil, which is superb for any skin type. 
• Sea buckthorn oil: A powerfully nourishing that benefits people with aging or dry skin. 

Add Your Essentials

Essential oils are potent, so a little goes a long way. There are so many essential oils with varying benefits, so it can be hard to choose which one to add to your DIY skin care products. Some are more intense, so always do a patch test on your arm and wait 24 hours to see if you develop a reaction before applying to the face. Never apply essential oils directly to the skin, as they require dilution to reduce intensity. Some great essential oils include:

• Chamomile essential oil: This is wonderfully soothing and great for all skin types, but it can be a bit expensive.
• Rose essential oil: A fairly inexpensive essential oil, rose is great for dry, normal, or aging skin. It is also possible to find this mixed with jojoba oil. 
• Lavender essential oil: Great for acne-prone, oily, or dry skin, lavender is quite healing, but just remember that a little goes a long way.
• Peppermint essential oil: great for oily or acne-prone skin, peppermint is very astringent, so it may tingle the skin. 
• Lemongrass essential oil: This oil may help brighten and tone the skin, and is beneficial for oily or normal skin. 

Homemade Facial Moisturizer

Ingredients:

• Base oil (such as argan oil or jojoba oil)
• Nourishing oil (such as rosehip seed oil or tamanu oil)
• 4-7 drops essential oil of choice

Instructions:

• Fill a small four-ounce bottle two-thirds of the way full with your base oil. 
• Add your bonus nourishing oil until the bottle is just about full. If you use carrot seed oil, just put a few drops in. 
• Add four to seven drops of essential oil, screw on the cap, and shake well to combine. Make sure to shake the bottle before every use. 
• Keep the moisturizer in an amber-glass bottle in a cool, dark place for eight to 12 months.

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Meditation, yoga, tai chi, deep breathing, and listening to music can help tame stress. Sometimes, you don’t want to meditate or listen to music because you will only fester and become more agitated. If you want to combat stress without exerting a lot of effort, sitting down and inhaling the scent of essential oils can be a great idea. It is a low-maintenance practice that has proven to be very effective. 

The olfactory system affects the part of the brain that regulates emotions. That’s why certain smells can trigger memories or feelings, both negative and positive. A 2016 review of studies found that aromatherapy was effective at reducing pain when combined with regular treatment. Aromatherapy can also be a useful tool to help reduce stress and anxiety. Many people report that aromatherapy helps to establish a general state of calm. 

How Do You Choose?

Many research studies have found that various essential oils exhibit stress-reducing and anti-anxiety properties. Generally speaking, you can use essential oils safely, save for a few that should not be used by certain groups, for example, pregnant women. Essential oils require dilution to prevent adverse reactions, so keep concentration levels below 5%. Pay attention to the dosage, purity, and application method. Some oils are perfectly safe when inhaled, but not when applied to the skin, which is why dilution is necessary. When you diffuse essential oils for stress relief, keep the following in mind:

• Follow proper dilution guidelines. 
• Diffuse intermittently, typically for 30 to 60 minutes on and 30 to 60 minutes off. 
• Make sure you diffuse in a ventilated area.

Sandalwood Essential Oil

Sandalwood oil comes from the wood and roots of the East Indian sandalwood tree. Many consider this tree to be one of the most valuable trees in the world, primarily because of the health properties. A small study from 2006 found that sandalwood oil was effective at reducing anxiety in participants. Unfortunately, the sample size was too small to draw conclusive evidence, but results were promising. 

Lemon Essential Oil

Sourced from the leaves of the lemon plant, lemon essential oil may exhibit sedative and anxiety-reducing properties. Lemon essential oil offers a bright aroma that may help boost your mood and contribute to a positive outlook. A 2018 study found that lemon essential oil had a positive effect on dopamine activities in mice. A previous study from 2005 found that lemon essential oil improved cognitive performance, concentration, and attention span in students during the learning process.

Jasmine Essential Oil

A beautifully scented oil, jasmine essential oil comes from the flowers of the floral jasmine plant. It has been known for its ability to calm the mind and uplift mood. A 2010 study examined jasmine essential oil and found that it increased blood oxygen saturation, breathing rate, and blood pressure when compared to a placebo. A 2013 study found that participants who inhaled the aroma of jasmine essential oil experienced a significant decrease in negative emotions and had an overall mood boost. 

Clary Sage Essential Oil

Clary sage is a flowering herb native to the Mediterranean region. It may help reduce stress levels because of its ability to decrease cortisol (the stress hormone), as per a 2014 study. This study, which included menopausal women, also found that clary sage essential oil provided antidepressant effects. 

Orange Essential Oil

Orange essential oil exhibits anxiolytic properties, meaning it helps reduce anxiety. Because orange essential oil has a vibrant aroma, it may increase alertness or heighten the senses. In conjunction with its calming effects, orange essential oil may help balance your mood and regulate anxiety levels. Unfortunately, it did not have the same effects as tea tree oil did in a controlled study. 

Chamomile Essential Oil

Perhaps you drink a cup of chamomile tea if you want to unwind before bed. The chamomile plant is said to have sedative effects, and chamomile essential oil is no different. Chamomile essential oil may exhibit relaxation properties that can aid with sleep. An eight-week study from 2017 found that 58.1% of the participants experienced a reduction in symptoms of severe generalized anxiety disorder after using chamomile extract. A smaller 2018 study found that chamomile therapy was able to reduce symptoms of anxiety and decrease cortisol levels. 

Ylang Ylang Essential Oil

Growing on the Cananga tree, ylang ylang is a yellow, star-shaped flower native to countries like Malaysia, Indonesia, India, and parts of Australia. Ylang ylang essential oil may have a relaxing effect by way of decreasing blood pressure. Preliminary research shows that it helps decrease blood pressure, but more research is necessary to confirm these findings.

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Attention tea lovers: not only is tea soothing, comforting, and delicious, but certain varieties may also help regulate blood pressure. Although high blood pressure is a serious health concern that affects millions of people worldwide, natural options may positively affect cardiovascular health. Since high blood pressure is a major risk factor for heart disease and stroke, taking action to regulate blood pressure is key for optimal, long-term health.

Should You Drink Tea To Lower Blood Pressure?

When you drink heart-healthy teas, such as chamomile or hibiscus, that is just one step towards a more holistic approach to managing blood pressure. According to research from 2019, active components in certain teas may relax blood vessels. Not only does this help improve how arteries function, but it also works to reduce inflammation and regulate certain processes that affect blood pressure. Continue reading to learn which teas may help you manage high blood pressure. Please note that the effects may vary from person to person, and whether or not the person eats a balanced diet and exercises regularly.

Hibiscus Tea

First on the list is hibiscus tea, which some people call sour tea or roselle. One study found that consuming three cups of hibiscus tea per day reduced systolic blood pressure by an average of 7.2 mm Hg in people with mild hypertension. Researchers believe that hibiscus tea works to improve how endothelial cells lining the blood vessels function. That process may promote healthy blood flow, but the anthocyanins and polyphenols may also lead to a reduction in systolic and diastolic blood pressure levels.

Green Tea

Green tea is another favorite among tea enthusiasts, especially if people look to receive a small caffeine boost. Green tea contains specific bioactive compounds called catechins, specifically epigallocatechin gallate (EGCG). EGCG has been associated with various health benefits, including blood pressure reduction. A meta-analysis of 14 randomized controlled trials revealed that drinking green tea contributed to modest but statistically significant decreases in blood pressure. Other research notes that the antioxidant-rich catechins help improve endothelial function and promote vascular relaxation.

Black Tea

If you prefer black tea to green tea for your caffeine hit, you’re in luck! Several studies indicate that drinking three cups of black tea per day may help lower blood pressure. Researchers attribute this benefit to the flavonoids in black tea, such as theaflavins and thearubigins. These compounds may help to inhibit certain enzymatic activity that causes blood vessel constriction.

Olive Leaf Tea

Made from the leaves of the olive tree, olive leaf tea has a gentle, herbal flavor. Olive leaf tea contains oleuropein and hydroxytyrosol, which are two compounds that support blood pressure regulation by relaxing the blood vessels. A small 2017 study monitored 31 participants who consumed olive leaf tea for 28 weeks. They prepare the tea by steeping five grams of dried and ground leaves in 250 milliliters of hot water. They consumed this tea twice daily over the course of the study. Within four weeks, participants experienced significant reductions in systolic and diastolic blood pressure. 

Chamomile Tea

We cannot ignore chamomile tea, which is known for its mild, soothing, and calming properties. Many people drink chamomile tea to promote relaxation before bedtime. Researchers note that it contains compounds, such as terpenoids, flavonoids, and coumarins, that may help control blood pressure. In a randomized, controlled trial, participants drank chamomile tea for 12 weeks and experienced a significant reduction in systolic blood pressure compared to a placebo. The researchers behind the study suggest that chamomile’s anti-inflammatory and antioxidant properties may contribute to this effect.

As a final note, these teas are not intended to treat high blood pressure. They are not medications and may not work for everyone. Additionally, maintaining a healthy diet and lifestyle may enhance the benefits of these teas. Should you have questions about the teas if you take blood pressure medication, consult your healthcare professional.

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Natural remedies for acid reflux may be a lot closer to you than you realize. Look to your kitchen to find apple cider vinegar, lavender tea, ginger, turmeric, fruits, vegetables, and more. Many of these easily accessible foods may provide relief from acid reflux symptoms, but their health benefits are enhanced when paired with healthy diet and lifestyle changes. This article aims to expose acid reflux and the natural remedies that can quell the burning sensation that occurs in the chest.

What Is Acid Reflux?

There is a valve at the entrance to the stomach and this ring of muscle is the lower esophageal sphincter (LES). In a normal, healthy body, the LES closes as soon as food passes through it. If the LES doesn’t close all the way, or it opens too often, acid that the stomach produces can enter the esophagus. That can cause an uncomfortable burning sensation in the chest, also known as heartburn. If acid reflux symptoms occur more than twice a week, you may have acid reflux disease, or gastroesophageal reflux disease (GERD).

A common cause of acid reflux is a hiatal hernia, which is a stomach abnormality. This happens when the upper part of the stomach and the LES move above the diaphragm, which separates the chest from the stomach. The diaphragm helps keep acid in the stomach, but a hiatal hernia can cause acid to move into the esophagus, causing acid reflux symptoms. Read on to learn about how the following home remedies can provide relief from acid reflux symptoms. 

Chamomile Tea

In addition to reducing stress and calming the mind, chamomile happens to be one of the best herbs for treating digestive disorders. According to health experts, drinking chamomile tea three to four times a day between meals can help relieve inflamed mucous membranes in the digestive tract. That works to normalize digestion, which may relieve symptoms of acid reflux. 

Eat Ripe Bananas

Bananas are naturally rich in potassium, making them fairly alkaline. According to the Academy of Nutrition and Dietetics, alkaline foods may help prevent the stomach acid from irritating your esophagus. Unripe bananas, however, are less alkaline and heavy on the starch, which may trigger acid reflux in certain people. Make sure that bananas are ripe if you suffer from acid reflux. Additionally, focus on eating alkaline foods, including cauliflower, fruits, fennel, and nuts, all of which may offset heartburn.

Deglycyrrhizinated (DGL) Licorice Root

Licorice is a strong demulcent that has proven to be an effective treatment for peptic ulcers. Researchers note that licorice may protect the esophagus from damage by increasing mucus production. Make sure that you purchase the DGL licorice root because glycyrrhizinated licorice can cause some dangerous side effects.

Opt For Cooked Onions Instead Of Raw Ones

Raw onions commonly trigger acid reflux and heartburn. One study in people with acid reflux found that eating a meal with raw onion significantly increased burping, acid reflux, and heartburn. Frequent burping may indicate a higher production of gas, which researchers attribute to the fermentable fiber in onions. Additionally, raw onions are harder to digest and may irritate the esophageal lining, which can worsen heartburn. 

Baking Soda

As we mentioned earlier, alkaline foods are optimal for people who frequently experience acid reflux. Baking soda is naturally alkaline and can help neutralize acid. Because baking soda contains sodium, consult your doctor if you are on a low-sodium diet. Dissolve one teaspoon of baking soda in a cup of water and drink it whenever you experience symptoms.

Aloe Juice For

A quick note about purchasing aloe vera juice is that you need to purchase 100% aloe vera juice. Many varieties can contain excess sugar, artificial flavors, and other processed ingredients. Those varieties will not alleviate symptoms of acid reflux. Aloe vera juice works to soothe the irritation caused by acid reflux, while simultaneously encouraging healthy digestion. If you regularly experience heartburn, drink an ounce of aloe juice before the meal to soothe the esophagus and stomach.

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How many times have you found yourself laying in bed unable to fall asleep? Even if you’re tired, it’s as though your engine doesn’t want to shut off. You toss and turn your way through a night of minimal or poor sleep and wake up poorly rested. That leaves you searching the web for sleep solutions. While there is no one-size-fits all recommendation for better sleep, there are different strategies that can help you get the rest you need. 

People from around the world have developed unique sleep hacks that help them get a good night’s sleep. Some strategies in this article are backed by science, while others stem from anecdotal reports. If you want to have an easier time falling asleep and uninterrupted nights of sleep, read on to learn about sleep tips from South America, Finland, and beyond.

Jujube Fruit

In Traditional Chinese Medicine (TCM),the jujube fruit is frequently used to help calm the mind and emotions. TCM practitioners use this fruit to encourage more restful sleep, in addition to a relaxed mood. Studies show that jujube fruit contains saponins and flavonoids, two chemical compounds that suppress feelings of stress while simultaneously promoting relaxation. Flavonoids and saponins work to lengthen sleep time, and studies show that flavonoids, in particular, boost the time spent in slow wave sleep (SWS). This state of sleep is the most restorative part of sleep, and it’s associated with better memory and learning. 

Hot Foot Soak

Allowing your feet to soak in hot water before bedtime is a popular relaxation technique in TCM. Not only does it help you wind down and soothe tired feet, but it also helps promote more restful sleep. Get a simple plastic bin or use a bathtub. Fill with enough hot water to go up to your ankles. You can add Epsom salt, fruit peels, flower petals, or essential oils to the water if you want. The warmth from the water helps to reduce the amount of vital energy in the mind, according to TCM. It is thought that the warmth draws the qi, energy, away from your head, signaling the brain that it’s time to relax and prepare for sleep.

Sauna Steam

This is a traditional Nordic tradition from Finland, and it involves enjoying a sauna in the evening. Sauna therapy is a regular practice for many people, especially for muscle relaxation and detoxing. The elevation in body temperature actually makes you sleepy, which is beneficial for a good night’s sleep. According to a 2018 review, saunas offer support for people with congestive heart failure, depression or anxiety, rheumatoid arthritis, and COPD. A 2019 survey found that 83.5% of participants reported sleep benefits for one to two nights after sauna therapy. Just make sure to drink plenty of water post schwitz because a sauna is dehydrating. 

Chamomile Tea

Chamomile tea is widely used for its calming properties. The chamomile flower contains apigenin, a chemical compound that binds to receptors in the brain, whereby it triggers sleepiness and relaxation. According to health experts, that ability makes it an excellent choice for people who suffer from insomnia or other sleep disorders. A 2017 study found that chamomile extract had sedative properties in hospitalized older adults. The extract was able to increase sleep quality and quantity. 

The Hammock Habit

Have you ever enjoyed a sway in the hammock while on vacation? There’s something very soothing about it and the gentle swaying can lull you to sleep. For the natives of South and Central America, swaying in a hammock is a common bedtime routine. A 2011 study found that the rocking motion of hammocks may promote deeper sleep in adults. More modern studies on hammocks and sleep are related to infants, as the rocking motion helps them sleep more soundly. Research noted that a nap in a swaying bed shortens the time it takes to fall asleep. It also lengthens the second stage of sleep, the one before deep sleep. 

Shikibuton Tradition

A lot of life hacks have come out of Japan, with shikibuton being an important hack for better sleep. The shikibuton is a Japanese futon mattress that is used on the floor. Made from eco-friendly and natural materials like cotton and wool, it has demonstrated an ability to reduce back pain by supporting the spine. There are many shikibuton mattresses available, but make sure to opt for the ones that consist of natural materials.

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Alcohol isn’t for everyone, but most people who’ve dabbled in the social lubricant have experienced their share of rough mornings. The morning after a night on the town can often have some consequences, such as nausea, queasiness, headache, dry mouth, and fuzzy memory. Although there isn’t a foolproof way to make a hangover go away, there are home remedies that can help you feel better. 

Aside from the nausea, splitting headache, and other accompanying hangover symptoms, a hangover has other complications. Inflammation is a big problem because it binds to chemical enzymes in the body and changes the way they act. Dehydration is another problem that’s associated with hangovers, and it can negatively affect your sleep quality. The good news is that you can take certain steps to recover from a hangover when it strikes. As a quick tip, though, make sure that you are sufficiently hydrated before an indulgent night. Alcohol causes frequent urination, depleting your body of fluids and increasing the severity of hangover symptoms. 

Avoid Drinks With Congeners

Congeners are toxic chemical byproducts that form in small amounts during the process of ethanol fermentation. During this process, sugars are converted into carbon dioxide and ethanol, or alcohol. Different alcoholic beverages contain varying amounts of congeners, and several studies indicate that consuming drinks high in congeners increases the risk and severity of hangovers. Congeners may slow the metabolism of alcohol, prolonging hangover symptoms. Drinks that are low in congeners include rum, vodka, and gin, but whiskey, cognac, and tequila have high amounts. Choosing drinks that are low in congeners may accelerate the metabolism of alcohol, which may reduce the severity and intensity of hangovers. 

Boost Your Blood Sugar With Carbohydrates 

It’s no secret that alcohol can affect your blood sugar levels. John Hopkins Medicine gathers that that may be a contributing factor to the weakness, fatigue, and irritability that results from intoxication. It may also explain why enjoying honey on toast for breakfast is a popular hangover cure. Having a snack that is high in carbs and sugars (like the fructose in honey) elevates blood sugar to provide immediate energy. Greasy foods, despite what you may think, will not cure your hangover. Grease does not absorb alcohol, even though these types of food sound good at the moment. Interestingly enough, a bowl of chicken noodle soup can be a great meal to get you out of a hangover. Noodles provide the carbs for energy, while the vegetables provide vitamins and minerals, and the chicken provides protein. 

Sweat Away Your Hangover

Health experts say that exercise is one of the best ways to kick your hangover to the curb. Exercise ramps up oxygen flow to the brain, increasing mood-boosting hormones that support energy levels. If you can find the will, engage in low- to moderate-intensity exercise the morning after a night out. Activity is great for people that are young and somewhat healthy. Other people may require rest, depending on age and physical health. You don’t need to hit the gym hard; rather, it is more beneficial to engage in low-intensity exercise. Additionally, drink lots of water post-workout, especially since the water is in a state of dehydration after drinking alcohol.

Drink Some Chamomile Tea

For some people, a hangover can be an emotionally taxing experience, with anxiety accompanying other physical hangover symptoms. If this doesn’t sound familiar to you, then you may not experience intense “hangxiety.” One study found that shy people experienced increased anxiety levels the day after drinking alcohol. Although high quality studies on chamomile for hangover recovery are lacking, some anecdotal reports claim that chamomile calms anxious feelings brought on by drinking. Research supports that chamomile can help soothe jitters, but that study used chamomile extract, not tea. 

Take Some Vitamins

We aren’t just talking about any vitamins because they may not do the trick. In a study in the Journal of Clinical Medicine, researchers evaluated the diets for 24 hours before and after excessive drinking. The study observers based their results on what the participants said they ate. Researchers noted that people who consumed foods with greater amounts of zinc and B-vitamins experienced less severe hangovers.

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There’s no worse feeling than crawling into bed at a reasonable hour to get your eight hours, but then you can’t fall asleep. So what do you do in this situation besides count sheep? You stare at the ceiling, let your thoughts race through your mind, and say goodbye to the good night’s sleep you were trying to get. If this happens to you, please understand that you are not alone and there are natural remedies that may help lull you to sleep.

According to the Centers for Disease Control and Prevention (CDC), about 70 million American adults deal with chronic sleep disorders. The American Academy of Sleep Medicine estimates that about 35% of adults struggle with insomnia, a condition that makes it difficult to fall asleep or stay asleep. Roughly 10% of American adults deal with long-term insomnia, a condition that makes it near impossible to get enough sleep three nights or more per week. 

Once you receive an insomnia diagnosis from your doctor, you may receive recommendations for cognitive or behavioral therapy. Additionally, there may be lifestyle changes and healthier habits to start adding to your nighttime routine. A number of sleep experts recommend experimenting with different modalities to help promote better sleep. Some of the more popular recommendations include meditation, stimulus control, mindfulness, hypnosis, and deep breathing exercises. Continue reading to learn more about insomnia aids that may help you sleep better. 

Hypnosis

Hypnotherapy is a mind-body practice that uses hypnosis, a state of consciousness where you focus on a certain idea or image. During this process, an expert may help you alter brain activity and make you more receptive to new ideas. You are truly relaxed in a hypnotherapy session and can better control your response to stress. One study reported that hypnosis increased the amount of slow-wave sleep, suggesting it triggered deeper sleep. A separate review found that hypnosis is a promising and safe treatment for people with sleep disorders like insomnia. More research is still needed on this matter, but initial studies are very promising. 

Lavender

There is some evidence that supports lavender as an effective natural remedy for insomnia. For example, one study evaluated the efficacy of lavender essential oil use before bed for improving sleep. The study involved 79 college students with self-reported problems. One group wore patches with lavender essential oil on their chests before sleep while the other group practiced other sleep hygiene strategies. The group that solely practiced those strategies reported better sleep than the lavender patch group. Although lavender essential oil may promote relaxation, it may not be better than other natural sleep remedies. Another thing to consider is that some research indicates that lavender essential oil may affect estrogen and androgen hormones in the body. That can lead to unwanted side effects, so consult with your doctor if you want to incorporate more lavender into your bedtime routine. 

Valerian Supplements

It’s worth noting that valerian may not be safe for certain groups of people, including pregnant or breastfeeding women. Valerian root is commonly made into a tea, capsule, tincture, or tablet. Some studies have found that valerian may reduce the amount of time it takes to fall asleep, but is it an effective remedy for insomnia patients? Sleep experts caution that even though it may have some sleep benefits, valerian is not a suitable treatment for insomnia. Valerian has strong data in regards to promoting relaxation, but it doesn’t beat a placebo in meta-analysis. Consuming valerian may be the natural sleep aid you want to skip. 

Yoga

A 2020 study found that yoga may be a useful tool to significantly improve sleep and help women manage sleep problems. Researchers of that study observed fewer benefits in peri-menopausal and post-menopausal women, as well as women with breast cancer. A separate national survey found that more than 55% of people who practiced yoga at night reported better sleep. What’s more, 85% of the people in that survey reported that yoga reduced stress levels. Practicing 15 minutes of simple yoga poses before bed can help relax your muscles and mind, calming you before sleep. Loosening up your muscles and slowing your heart rate are two primary benefits of pre-sleep yoga that may help you fall asleep more quickly. 

Chamomile

Even though lots of people recommend chamomile as a sleep aid, does it actually help you fall asleep? One review found that chamomile may have a sedative effect on the body, but authors of the review noted that it may only promote relaxation. Several studies found that consuming chamomile in tea form or inhaling the chamomile essential oil’s aroma via a diffuser may help some drift off to sleep. If it isn’t broken, there’s no need to fix it, especially when there is no harm in consuming a cup of chamomile tea before bed. It is possible that chamomile herb can interfere with certain medications, including warfarin (a blood thinner) and cyclosporine (an immunosuppressant).

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Alternative therapies like aromatherapy are centuries-old practices that have increased in popularity. For over 5,000 years, aromatherapy has been a trusted practice, spanning cultures worldwide. Natural healers turn to the use of essential oils because of their analgesic, anti-inflammatory, and antibacterial effects. Nowadays, massage centers, yoga studios, spas, chiropractic offices, and hospice settings alike regularly incorporate aromatherapy into the therapies they offer. 

What Is Aromatherapy?

Aromatherapy is a holistic healing practice that uses natural plant extracts to promote better health and well-being. Some people refer to it as essential oil therapy because aromatherapy incorporates essential oils and other aromatic plant compounds. Humans have used aromatherapy for thousands of years, with historical accounts documenting essential oil use in China, India, and Egypt. Researchers attribute the distillation of essential oils to the Persians in the 10th century, although the practice may have been used prior to this. 

Aromatic plant components were used in resins, oils, and balms for medicinal, beauty, and religious purposes. And while essential oils may have been used for The therapy uses essential oils in a medicinal way to enhance physical, mental, and emotional health. Aromatherapy is viewed both as an art and a science, and it has recently gained more recognition for its benefits in the fields of medicine and science. Read on to learn how aromatherapy can benefit your overall health. 

May Improve Sleep Quality

Many essential oils give off scents that help reduce stress and allow you to unwind. This can be very useful if you experience difficulty falling asleep, for example, if you suffer from insomnia, restless leg syndrome, or anxiety. Lavender essential oil, ylang ylang essential oil, rose essential oil, and chamomile essential oil are excellent options. About an hour before you go to sleep, diffuse one of the aforementioned essential oils in an electronic diffuser or oil burner. Diffusing essential oils works to release particles into the air that you inhale through the nostrils. These chemicals travel to the brain, where they cross the blood-brain barrier. 

Helps Reduce Fatigue And Enhance Alertness

A study in the International Journal of Neuroscience monitored 40 people that experienced depression and mental fatigue. Researchers noted that aromatherapy positively affected alertness, competency on testing, and overall mood. 40 adults received three minutes of aromatherapy using one of two essential oils: rosemary or lavender. Participants completed math problems and surveys following essential oil exposure. The group that was exposed to lavender essential oil increased beta power, which suggests that lavender increases tiredness. Even though this group felt more drowsy, they did perform math problems more accurately and faster following aromatherapy. Finally, the rosemary group displayed decreased frontal alpha and beta power, which suggests that rosemary increases alertness. This group also experienced lower anxiety scores and they completed math problems quickly.

Promotes Relaxation

Many studies have found that various essential oils, when used in aromatherapy practices, help promote relaxation. Specifically, lavender and chamomile essential oils aid with stress reduction and relief from anxiety. Lavender, in particular, may have a universal calming effect that lowers activation of the sympathetic nervous system. This is responsible for the body’s fight-or-flight response and physical symptoms, including sweaty palms and accelerated heart rate. One study found that patients who received aromatherapy showed improvements in mood and levels of anxiety. They felt less anxious and more positive following the therapy. 

Helps With Respiratory Issues

There are several essential oils that have antiseptic properties and work to cleanse bacteria, fungus, and mold from the air. Bacteria, fungus, and mold can all cause respiratory problems, including coughing, sneezing, or congestion. According to research, using citrus essential oils in aromatherapy practices may enhance immune function and reduce fatigue from depression. For example, orange and lemon essential oils work to restore stress-induced immunosuppression and homeostatic balance. If you don’t want to use a diffuser, you can dilute essential oils in a carrier oil and apply it to your chest. This can help open your sinuses and airways, allowing for easier breathing.

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If you’re plagued by digestive issues like upset stomach or constipation, you may resort to over-the-counter medications laxatives for relief. Have you ever considered a soothing cup of tea to help improve digestion? For centuries, people across cultures have relied on different teas to improve gut health and aid digestion. In fact, multiple research studies report that various teas can aid with regular bowel movements, immune function, and soothing an upset stomach. 

How Do Teas Support Digestion?

First and foremost, drinking tea helps to hydrate the body, and a well-hydrated body reduces the likelihood of constipation. The water from tea passes through the body and bulks up your stool, while also keeping it soft for easy elimination. Secondly, specific teas offer nutrients like antioxidants, polyphenols, and other herbal compounds that optimize digestive enzymes. The polyphenols in different teas act like prebiotics, which feed healthy bacteria that live inside your gut. Increasing the amount of healthy bacteria in the body can not only support digestion, but also aid with weight management. Continue reading to learn which teas you should drink to help support digestion.

Chamomile

Chamomile tea is an excellent pre-bedtime tea because it helps to relax the mind and body. Containing probiotics, chamomile tea may help feed gut bacteria and reduce constipation. Historically, this tea has been used to relieve indigestion, nausea, motion sickness, vomiting, sluggish digestion, and stomach pain. Chamomile is a natural relaxant, which is why researchers state that it can help calm tense muscles in the digestive tract. 

Gentian Root

Coming from the Gentianaceae family of flowering plants, gentian root grows around the world. For centuries, many cultures have used different varieties of gentian root to help treat stomach ailments. Gentian root contains bitter compounds, iridoids, which help increase the production of digestive enzymes and acids. One study of 38 healthy adults found that drinking water mixed with gentian root increased blood flow to the digestive system. Improving blood flow to the digestive system can help improve digestive function. 

Dandelion 

Dandelions are the unwelcome weeds that grow through cement cracks and ruin the appearance of your lawn. They have yellow flowers and grow around the world, and even though they are weeds, they contain several beneficial compounds. According to several animal studies, dandelion extract may stimulate muscle contractions, which enhances blood flow from the stomach to the small intestine. A study in rats found that dandelion extract helped protect against ulcers by decreasing stomach acid production and inflammation. 

Marshmallow Root

The polysaccharides from marshmallow root, like mucilage, work to enhance the production of mucus-producing cells that line the digestive tract. Additionally, marshmallow root exhibits antioxidant properties that decrease levels of histamine, a compound that the body releases during inflammation. This is why marshmallow root may help protect against stomach ulcers. An animal study found that marshmallow root was very effective at preventing stomach ulcers, more so than non steroidal anti-inflammatory drugs (NSAIDS). More human research is necessary to determine if the tea has the same effect on human digestive tracts. 

Ginger

Ginger is a flowering plant native to Asia, but the rhizome (underground part of the stem) is popular in culinary applications. Compounds in ginger, including shogaols and gingerols, may help stimulate stomach contractions and emptying. As a result, ginger may help alleviate nausea, cramping, gas, bloating, and indigestion. A small study involved 11 participants with indigestion that took 1.2 grams of ginger. The researchers noted that taking this amount shortened stomach emptying time by nearly four minutes, compared to a placebo. A large review found that taking 1.5 grams of ginger every day reduced vomiting caused by pregnancy, motion sickness, and chemotherapy. 

Peppermint

Known for its refreshing flavor and ability to soothe an upset stomach, peppermint tea helps to improve digestive issues. A four-week study in 57 people with IBS found that 75% of those who took peppermint oil capsules twice daily reported improved symptoms. Those in the placebo group only experienced a 38% improvement in IBS symptoms. Peppermint tea may provide the same benefits as peppermint oil, but the tea’s effects on human digestion haven’t been studied extensively. As for now, the research on peppermint oil states that it may improve the symptoms of inflammatory bowel disorders, which can cause bloating, stomach pain, gas, and other unpleasant symptoms.

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Too often does the average person lay their head to rest, only to be confronted by tomorrow’s tasks and worries. Instead of relaxing under the covers, you lie there, mind spinning out of control. Falling asleep takes forever and your health suffers as a result. You don’t have to let your mind spiral out of control before bed, though, because you can practice a gentle, quick workout to ease stress. 

When you elevate your heart rate, even the slightest bit, before bed, you release endorphins, which are feel-good hormones. Fitness experts say that the release of these endorphins can help you fall asleep faster and contribute to healthier, sounder sleep. It isn’t always about drinking chamomile tea and reading; rather, a gentle workout is often the answer to get better nighttime Zzz’s. Below, you’ll find five moves that will help prepare your mind and body for rest. 

Plank

Activating your major muscle groups for a short period can help blood rush to your muscles and may promote relaxation at night. Lie face down with your forearms on the floor, keeping your elbows directly beneath your shoulders. Keep your feet flexed so that the bottoms of your toes are touching the floor. Make sure to keep your forearms parallel with each other and have your hands in front of you, clasping them if you choose. Press into your forearms and rise up on your toes, so that your only points of contact with the floor are your toes and forearms. Your body should be in one straight line from your shoulders to your heels. Engage your lower abdomen, drawing your belly button in toward your spine, and simultaneously tighten your glutes. Hold this position for 60 seconds, breathing normally throughout, and then return to the floor. 

Low Lunge

Working to release tension in your hips, the low lunge can limit stiffness and help you get more comfortable before bed. Begin in a kneeling position with both knees on the floor. Step your left foot in front of you, keeping your left knee at a 90-degree angle. Keep your hip square and find your balance, using your right knee and shin as an anchor point. With a straight back, lean your chest forward slightly to deepen the stretch. Squeeze your right glutei and tuck your tailbone until you feel the stretch along the front of your right hip. Hold this position for 30 seconds and then return to the starting position. Repeat on the opposite side. 

The Bird Dog

The bird dog works to enhance your stability and core strength. By stabilizing muscles in your back, it helps to improve range of motion, which may contribute to less pain and better sleep. Begin on your hands and knees in a tabletop position, keeping your hands directly under your shoulders and knees directly below your hips. Engage your lower abdomen, attempting to draw your belly button into your spine. Raise your left arm straight out in front of you, keeping it in line with your back. Lift your right leg straight behind you, keeping it in line with your back. Flex your foot so that your toes point to the ground and stabilize yourself in this position. Hold for 60 seconds and then switch sides. 

Butterfly Stretch

Stretch your inner thighs and groin in the butterfly stretch. If you want to deepen the stretch, you can press down gently on your inner thighs with your elbows. Sit down on the floor with your legs extended out in front of you. If you want some extra comfort, place a small pillow under your buttocks. Bend your knees, bringing your feet in toward your groin and pressing the soles of your feet together. Keep your back straight and allow both of your knees to fall toward the floor on either side. Grab your feet with your hands and rest your elbows on your knees, pressing gently if you want to deepen the stretch. 

Child’s Pose

After a long day of sitting, standing, or just being alive, resting in child’s pose is one of the most relaxing things you can do. It works to relieve tension in the lower back, inner thighs, and shoulders. Start on your hands and knees in a tabletop position, keeping your hands directly under your shoulders and knees directly below your hips. Widen your knees and bring your big toes together. Push your hips back and sit on your feet, sliding your hands forward. Lower your forehead to the floor and rest here for as long as you like. With each breath, aim to sink further into relaxation.

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