Sleep Like a Baby Using These 3 Oils!

 I've suffered from sleep problems for many years, and believe me when I say I've tried quite a few tricks and treatments to deal with the problem. Nothing seemed to work, but I've finally discovered a secret that helps me sleep like a baby. Surprisingly, the solution has nothing to do with my sleeping position, my mattress quality, or my dietary habits, and I must admit that at first, I was a bit skeptical about it working. But it turns out that a mixture of very simple aromatic oils can greatly contribute to your quality of sleep, and surprisingly the most effective way to use it is to apply it to your feet! Why on the feet? How are these mixtures prepared, and why is it so effective? These are questions I also asked myself and below I’ll answer them for you so that you can enjoy nights of quality uninterrupted sleep.

Benefits of a calming oil foot rub before bedtime 

This mixture should be sufficient for 24 to 48 uses, depending on the amount sprayed in each use.

How do these oils improve quality of sleep? 

Magnesium oil: The mineral magnesium is the fourth most common in the body and the second most common in body cells. It has many functions that include, among other things, helping the blood and heart system to function, regulating blood sugar levels, maintaining bone structure and two actions that are closely related to our sleep: relaxing the muscles and relieving stress and emotional pressure. Thanks to all these, magnesium oil contributes greatly to improving the quality of sleep. 

Lavender oil: This aromatic oil is extracted from the purple blossoms of the lavender plant, and many consider it one of the best oils for body care and treatment of various cosmetic problems. Researchers have already concluded, based on previous studies, that the scent of lavender is sufficient to reduce feelings of depression and anxiety, thereby contributing to improved sleep quality. In addition to using this oil in your mixture, you can also add a drop or two of it on your pillow before bedtime. 

Chamomile oil: This oil is produced from chamomile flowers and has a wide range of health properties, from the treatment of stress to muscle pain due to its anti-inflammatory components. Because of the chamomile plant’s calming effect, the oil produced from it is recommended for use when suffering from anxiety and insomnia. 

In conclusion, I want to reiterate that this method worked for me, but it's far from being the only treatment option. I've heard of quite a few people who only drank chamomile tea a few hours before bedtime, or only put lavender in their rooms and still fell asleep like babies. I’m not ruling out any of these methods but this mixture of oils is the solution that managed to get rid of the insomnia and fatigue that haunted me for years. Try it yourself and you may finally get that uninterrupted relaxing night of sleep you’ve been hoping for.

 

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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Techniques That Can Help Relieve Shortness of Breath

Everyone has experienced shortness of breath at least once in their life, be it after intensive exercise, due to anxiety or as a result of a health condition. Many otherwise healthy people can sometimes experience shortness of breath after climbing stairs, running or other unusually-demanding physical activities.

In the end, breathlessness can catch you by surprise anywhere anytime. Luckily, there are things you can do to relieve dyspnea (the scientific term for shortness of breath). Here are 4 effective relief techniques that can help you get rid of this annoying symptom fast. And the best thing about them is - no special equipment needed.

1. Pursed Lip Breathing
This simple method will let you slow down your breathing when you’re feeling short of breath, which will help you start breathing more deeply and effectively. You can do it anywhere anytime, and it is particularly effective at boosting the circulation of air in your lungs, which makes it especially helpful after strenuous activities, be it lifting things, climbing stairs or bending forward.

Here’s how you can do this exercise:

Step 1. Relax your neck and shoulders.
Step 2. Counting to 2, slowly and steadily breathe in through your nostrils, mouth closed.
Step 3. Round your lips, as if you’re about to blow on a dandelion.
Step 4. Counting to 4, slowly breathe out while maintaining the shape of the lips. Repeat for at least 10 rounds.

2. Leaning Forward with the Support of a Table
This technique is optimal for when you’re at home. You will need a table, a chair and a pillow to do it. It’s very simple and can really soothe your lungs and calm your breath and heartbeat. It will also relax your body, which yields in an overall calming effect.

This is how you do it:

Step 1. Sit on a chair facing a table, keep your feet on the floor. Place a pillow on the table in front of you.
Step 2. Lean with your chest forward. Place your arms on the table and rest your head on the pillow. You can slowly move your head from side to side, as if shaking it to say “no”, but slower. This tilt will massage your forehead and let your neck relax, opening up the airways even more.
Breathe as slowly as you can and try to relax. Stay in this position as long as you need, but no less than 5 minutes.

3. Standing With a Supported Back
If you got caught by surprise by a sudden attack of breathlessness, and you have nothing around you, but a wall, do not fear. A wall will do, as simply standing with the support of any vertical object can help you relax your airways as well.

Instructions:

Step 1. Stand with your back next to a wall, resting your lower, upper back and hips against the wall.
Step 2. With your feet about shoulder width apart, place your hands on the thighs, tilting your head a tiny bit forward. Try to relax and breathe as slowly as you can.
Step 3. Dangle and move your arms slowly in front of you. This will relax your upper body and may help normalize your breathing faster.

4. Diaphragm Breathing
When your lungs are stressed and compressed, you’re trying to catch your breath, but you can’t seem to normalize your breathing pattern, try diaphragm breathing. It will help you switch gears and breathe normally faster. It’s best to do this exercise at home.

Here’s how you do it:

Step 1. Sit on a chair with your knees bent comfortably and upper body relaxed.
Step 2. Put one hand on your belly and breathe in through the nose. Pay attention to how you belly is inflating and deflating as you breathe.
Step 3. On an exhale, activate your abdominal muscles and notice how your belly is flatter. Round your lips and breathe out through your mouth.

Tip: You should focus on the exhale more than on the inhale. Do this exercise for 5 minutes.
Extra! Sleep In a Comfortable and Supported Position

It is not uncommon for people to experience shortness of breath during sleep. It can even wake you up during the night, which is not only annoying, but also terribly disruptive for your sleep. Both of the following sleeping positions will help your airways relax, which will assist breathing.

Position 1. Sleep on your side, placing a pillow or blanket between your legs and keep the head elevated by a pillow just enough to maintain a straight spine from the lower back to the neck.

Position 2. Lie down on your back. Place a pillow under your knees, to keep them slightly bent. Rest your head on another pillow, so that it won’t strain your neck.

If you persist waking up during the night because you experience breathlessness, we highly recommend you to visit a doctor, as you might be suffering from sleep apnea. In general, dyspnea can be a symptom of a serious underlying condition, so if you experience it often, consider a consultation with a doctor.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement