Sleep can be elusive for many people, so here are a few nurturing ways to help you wind down at the end of the day.
Turn off the screens – watching TV, phone or computer screens before bed can be a little too energising to the brain sometimes, and make it hard to switch off. You could try reading a book, listening to some soft music or doing some crossword puzzles before bed.
Take a bath – a warm bath with some bubbles or high quality calming essential oils can chill out the body and the mind. If a bath isn’t your thing, you could try a hot shower with some oils on the floor (where you won’t slip of course). Always make sure you use high quality therapeutic grade essential oils, and especially when the will be soaking into your skin. If you aren't sure why this is important, you can download my free ebook here: The 6 Mistakes to Avoid When Buying Essential Oils.
Chamomile tea or moon milk – there are a number of hot beverages you can drink before bed that have a calming effect on the body. Chamomile tea with some honey is always a classic, and Moon Milk is a combination of herbs that you mix with milk to help you nod off. Have a look at the supermarket or in your local health food shop for different options and for advice.
White noise – some people find having some soft white noise like beach sounds playing can be helpful. You could also try a sleep meditation to help you distract that racing mind of yours.
Heat packs and weighted blankets – something heavy and warm might be just what you need, so you could try a weighted blanket, a warm heat pack on the tummy or knees, or even an eye pillow to keep those eyes closed.
Massage – if you have a helpful partner, you might try a relaxing massage before bed. Try a massage oil with lavender, chamomile or orange to help calm those tense muscles of yours.
And finally – sometimes an inability to sleep is caused by your body trying to protect you from some non-existant threat. Your mind doesn’t know the difference between real and imagined danger, so you might need to work with a counsellor, psychologist or other practitioner to get to the bottom of that anxiety. Personally, I love the Eutaptics technique - you can check out how it works here: https://eutaptics.org/
Here is to living your best life – catch you next time!
Nessa xxxFollow me @nessalovell or #nessalovell
Clean Cleaning - Natural ways to clean your home without the nasty side effects of chemical cleaners
We all need to clean sometimes, but I know I HATE using cleaning chemicals that make me want to pass out, or that burn my nose or make it hard to breathe. And lets face it – if they do that to us, chances are they are WAY too strong for our kids and pets. Personally, if the warning label says POISON or lists nasty side effects, I AM NOT using it. Try googling those ingredients by the way. So, how do we get a good clean? Here are a few easy tips.
Vinegar, Bicarb Soda and Lemon – these are three everyday ingredients that can clean all manner of things. Windows, floors, sinks, clothes, toilets and more. Google some ways to use these, and if you want the house to smell pretty too, add some Lemon or Eucalyptus oil – just check it won’t damage or stain surfaces first.
Epsom salts – did you know that Epsom salts have all sorts of uses around the house? I use them in my washing machine as a fabric softener (about a tablespoon) with some essential oils to add a nice scent, and they are also great for scrubbing tiles and grout.
Steam – if you can afford a steam cleaner, you can clean windows, grout and tiles, steam clothes and more. The heat sanitises the surfaces as well as breaking down the gunge.
Microfibre cloths – there are all manner of microfibre cleaning cloths and mops on the market now. Microfibre can grab hold of dust and particles in a way that normal cloths can’t, and many are made from recycled materials. I like Norwex, but there are lots to choose from.
And finally - essential oils! Essential oils like lemon, orange, eucalyptus or tea tree can be great for getting sticky spots off walls, floors and shelves, and can be added to bicarb and vinegar to clean surfaces. You can add them to the washing machine instead of fragranced washing liquids, and used for air freshening too. So many uses! Just check they won’t damage any surfaces before you use them somewhere conspicuous. Make sure you use high quality, therapeutic grade essential oils to get the best results. If you aren't sure why this is important, you can download my guide here: Free Ebook - The 6 Mistakes to Avoid When Buying Essential Oils.
Here is to living your best life – catch you next time!
Nessa xxx
Follow me @nessalovell or #nessalovell
Hi Lovely!
I don’t know about you, but for years I always thought that stress just meant being under a lot of pressure. I didn’t realise that it was also a physical thing that causes all manner of health issues, and it can come from either outside of the body – like when we are under a lot of pressure at work or in our relationships – or inside the body, like when the foods we eat are creating stress within our body.
So – here are a few ways to help manage stress in your lifestyle. Even if you start with one, and add another one gradually, you will be doing yourself a favour. Remember to check with your doctor if you have a medical condition or are on medication before trying any of these, and check out some other natural ways of dealing with stress too. Everyone is different and there is no one-size-fits-all for this kind of thing.
Mindfulness or meditation – find a few minutes a day to just focus on your breathing, focus on an action you are performing, or listen to one of the many guided meditations you can find online. There are also some great apps like Headspace and Smiling Mind that can help you with this.
Microbiome health – your gut is one of the main systems in your body, and if there is a problem in there it may be causing lots of internal stress. Poor gut health has been linked to autoimmune conditions, and a range of other illnesses. So - get your microbiome checked – there are companies you can find online that will send you a simple test to do. If you would like to learn more about the gut, I find Dr Peter Dingle is both entertaining and fascinating to listen to.
Food sensitivities and deficiencies – if you are eating foods that your body doesn’t like, that can cause weird things too. You can get a simple hair analysis test done (no needles!) which will give you a list of foods to avoid for a period of time. Talk to a naturopath or functional medical practitioner about whether you need one of these, and while you are at it, see about having your vitamin and mineral levels checked too. If you are deficient in certain minerals and vitamins that will deplete your well-being and add extra strain on the body.
Breathing – the way you breathe can have a big impact on your stress levels. Talk to a breath work practitioner or do some research online.
Movement – exercise can be really beneficial in getting the blood pumping and the angst out. Try some daily movement like a walk, hitting the bag, or dancing around the house to your favourite tunes.
Essential oils – this is one of my favourites! Get yourself some high quality therapeutic grade essential oils (low quality ones won’t have the same effect) and get diffusing. The sense of smell works directly on the emotional part of the brain, so a great, calming oil can really take the edge off after a long day at work. Essential oils won't cure your life circumstances or problems, but they can certainly provide greater access to relaxation and ways to reduce the chemical load on your body. Remember to check any advice on the label and talk to your doctor if you have a medical condition before using oils. Always invest in high quality oils (if you aren't sure why this is important, you can download my free ebook The 6 Mistakes to Avoid When Buying Essential Oils here) as low quality oils are less likely to have any beneficial impact.
Finally - if stress is becoming overwhelming for you, PLEASE speak to a professional such as a psychologist or counselor.
Here is to living your best life! Catch you next time.
Nessa xxx
Follow me: @NessaLovell or #NessaLovell
A fun activity to do with kids (gluten free option included)!
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