Posts Tagged ‘sleep’

Get the Most Out of Your Power Nap

July 30th, 2015

Napping is not just for kids. It’s a great way to quickly refuel and energize when you’re feeling groggy or rundown. Many claim the power nap increases productivity, improves memory and heightens your overall mood. Here are a few tips to help you get the most out of your power nap.watch T2 Trainspotting 2017 film now

 

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1.  Keep your nap under 20 minutes to avoid sleep inertia. If you feel like you need more sleep, extend your power nap to 50 minutes. Also, remember to set an alarm!

2. Try not to take a power nap in the late afternoon. If you nap at this time of day, you are more likely to fall into a deeper sleep that can leave you feeling sluggish.

3. Before your nap, it’s best to not consume caffeine or foods high in fats & sugars.

4. Find a quiet, comfortable, dark place to take your nap where you won’t be disturb. The darkness helps to increase melatonin, which is the sleep-activating hormone.

5. Apply some calming essential oils to help your body/mind relax. Our 21 drops Calm Blend combines Jasmine, Sweet Orange and Vetiver to make you feel serene, settled and at peace.

6. To complete your power nap, have a good stretch and enjoy the rest of your day without feeling drowsy.

 

Best Bedtime Mantras

July 28th, 2015

Mantras are driven by the power of sound and vibrations through chanting and repetition of the ancient Sanskrit language. Bedtime mantras are a great way to clear the mind and settle your thoughts to sleep more peacefully. We have some great mantras to use before bed.

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SA TA NA MA (panj shabad mantra)

This mantra promotes balance in both hemispheres of the brain to help you sleep better.

Translation: Birth, life, death, rebirth.

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HAR HAR MUKANDE (Har har makundae)

If you’re feeling blocked or stressed before bed, this is the mantra for you! It helps remove fear and anxiousness so that you are able to relax and get to sleep.

Translation: The infinite creator liberates me. 

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ANG SANG WAHE GURU (Ung sunh wha-hae guroo)

For those going through emotional turmoil, this mantra is excellent for promoting inner peace and well-being.

Translation: The dynamic, living ecstasy of the universe is dancing within every cell of me.

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OM AGASTI SHAHINA (Ōm Ah-gah´-stee Shah-ee´-nah)

Equalize your mind and really achieve true inner peace with this mindful mantra! Sound is power.

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To get the most out of these mantras try listening, reciting silently to yourself or chanting them for about 5 minutes or until you feel calm, balanced and relaxed!

7 Bedtime Hacks While Traveling

July 16th, 2015

Whether traveling for work or pleasure, it’s hard to get a good night’s sleep on the road. Time change, noise, sleeping arrangements and other obstacles etoro can get in the way of achieving high-quality sleep. Don’t fret, we have some good travel hacks that will having you catching some good z’s in no time.

 

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1. Pack a Sleep Essential Travel Kit to include:

– Ear plugs or noise-canceling headphones (if you like to fall asleep to music)

– Sleep-promoting essential oils (Palmarosa, Ylang Ylang, Vetiver & Sandalwood)

– Eye mask

– Travel neck pillow

– A good book

2. If you’re traveling to a destination in different time zone:

– Going ahead, plan to settle in early and relax in order to fall asleep earlier.

– Going back, fight the fatigue by going out on the town or hitting the hotel gym to stay awake later.

3. Try to follow your exact or a similar bedtime routine to maintain a bit of consistency and balance.

4. Request a room away from the elevators.

5. Make sure the temperature of your room is set at 60 degrees F for optimum sleep.

6. Try to avoid caffeine before bed to ensure the body is relaxed and ready for sleep.

7. Meditation is a great way to find inner peace when the body is stressed and will help clear the mind.

7 Items to Help you Sleep on an Airplane

July 13th, 2015

The Pan Am era of flying has long passed. Today, traveling on an airplane is always a bit stressful. We’ve all been on one of those 6-hour flights crammed in the center seat in coach. Let us help you prepare for your flight with this list of airplane travel essentials!

 

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List of airplane sleep essentials:

1. Neck pillow– This is a necessity when it comes to getting some shut-eye on a plane, not to mention it will save you from a very sore neck.

2. Eye mask– This comes in handy when you’re next to the late-night reader or on an early morning flight with lots of sun beaming into the cabin.

3. Noise-canceling headphones/ ear plugs– Noise-canceling headphones will allow you to enjoy your nighttime calming playlist without any interruptions.

4. Comfy socks– Planes can get chilly, having a warm pair of socks will help combat any discomfort that might prevent you from catching a few z’s.

5. Comfortable clothing/layers– It’s alright to look trendy and fashionable, but remember to dress for comfort with layers. Make sure to bring your favorite sweater or a scarf in case you get chilly.

6. Essential oils– Remember to have some sleep-promoting essential oils in your carry on to calm your nerves and clear your mind for a few hours of sleep.

7. Reusable water bottle (hot/cold)– Ask your flight attendant for hot water and lemon to help warm and hydrate your body.

 

Being Busy is Better for Sleep

July 7th, 2015

Being busy isn’t always a bad thing. Having a full, well-balanced schedule can help support a healthy sleep routine, so let’s load up our planners with plenty of fun, healthy activities!

 

 

Here are a few activities to fill your schedule:

Fitness: Yoga, barre, cycling, running or anything active helps to support healthy sleep habits.

Meal prep: This takes time and careful planning, but eating the right foods more often than not will keep your body balanced and allow for a more restful sleep.

Get it done before the deadline: P to the Seventh Power (Proper Prior Planning Prevents Piss Poor Production) will keep you busy, but prepared for any bumps in the road. This can lead to less stress and anxiety that can hinder a good night’s sleep.

Volunteering: Taking the time to help your community is a great way to utilize your time and keep busy with a positive spin.

Gardening: Get outside and soak in some vitamin D. Put your green thumb to work!

Making time for family and friends: Spending time with loved ones is always great way to spend your time.

Remember there is a difference between being busy and overloading your schedule. It’s always important to maintain a proper balance in your daily activities. Try following the 888 rule, 8 hours of work – 8 hours of play – 8 hours of sleep, to moderate your time!

21 drops Nighttime Playlist

June 29th, 2015

Music is a great way to relax and unwind from the craziness of the day before bedtime. We’ve made it easy for you to kick back and get sleepy with our Before Bed Playlist!Guardians of the Galaxy Vol. 2 2017 live streaming movie

 

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Check out our sleep music playlist:

1. “Big Jet Plane”- Angus & Julia Stone

2. “For you”- Angus & Julia Stone

3. “If I Ain’t Got You”- Alicia Keys

4. “Zebra”- Beach House

5. “All”- Blackbird Blackbird

6. “Holocene”- Bon Iver

7. “Skinny Love”- Bon Iver

8. “Don’t Panic”- Coldplay

9. “Yellow”- Coldplay

10. “Cannonball”- Damien Rice

11. “We Float”- Dustin O’Halloran

12. “You’ve Got the Love”- Florence and the Machine

13. “Let Go”- Frou Frou

14. “Threnobuy”- Goldmund

15. “Just For Now”- Imogen Heap

16. “Such Great Heights”- Iron & Wine

17. “The Wilhelm Scream”- James Blake

18. “Blue Jeans”- Lana Del Ray

19. “Shadows Fall”- Random Forest

20. “Fair”- Remy Zero

21. “Sandrevan Lullaby, Lifestyle”- Rodriguez

22. “Real Love”- Tom Odell

23. “Come Away with Me”-  Tracy Chattaway

 

 

Check out this playlist on Spotify: 21 drops Before Bed Playlist

Ask Cary: Conflicting Blends + Depression

August 15th, 2014

We get all kinds of questions about essential oil therapy, and Cary makes sure to answer each and every one of them. Recently, we realized that those answers were only going to the person who asked the question. You know that at 21 Drops we believe that sharing is caring, so we decided to do a weekly roundup of some of the Q’s & A’s to help you be your best self!

 

This week’s topics: Conflicting Blends + Depression

 

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Question: I love the Invigorate blend and use it every day! Can I use stimulating blends (like Invigorate) and the Sleep blend without any conflicts?

Answer: I encourage people to layer our blends! You can absolutely use conflicting blends in the same day, I just suggest waiting a few hours in between. To be safe, I would avoid using any stimulating blends at least two hours before bedtime.

 

Question: Lately I’ve been feeling depressed. Can essential oils help?

Answer: Essential oils can be an amazing, natural way to fight depression. I would recommend our Uplift, Carry On and Will Power blends. Uplift manages the blues, buoys your down spirit and brightens your outlook. Carry On soothes heartbreak, eases shock and grief and allows you to move on. Will Power increases your determination and drive while motivating you into action. These three blends will help get your mind to a better place.

 

Do you have a question for Cary? Ask here.

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Ask Cary: Pregnancy + Chemotherapy

July 18th, 2014

We get all kinds of questions about essential oil therapy, and Cary makes sure to answer each and every one of them. Recently, we realized that those answers were only going to the person who asked the question. You know that at 21 Drops we believe that sharing is caring, so we decided to do a weekly roundup of some of the Q’s & A’s to help you be your best self!

 

This week’s topics: Pregnancy + Chemotherapy

 

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Question: Which blends would you recommend for someone who is pregnant?

Answer: While I recommend most pregnant women in their first trimester try to avoid using essential oils, if you are experiencing morning sickness or sleep issues, the oils in these blends (Digest and Sleep) are gentle enough to not be of concern. I would use the blends only as needed throughout your pregnancy, and if you can get the same effect from inhaling them vs. rolling them on, that would be milder on your system. I started using the oils when I was pregnant, as I wanted a natural way to treat my concerns and my babies. But less is more when it comes to using any additional supplements!

 

Question: My mom is about to undergo chemotherapy. Any suggestions on a good aromatherapy product to combat or lessen the side effects?

Answer: Digest can help to fortify her digestive track, but in addition, each oil has numerous healing qualities and positive effects. The ginger in this blend will help with any nausea, the orange is uplifting to the spirit, german chamomile has analgesic, anti-spasmodic and anti-inflammatory characteristics, and cardamom is refreshing and antiseptic. This blend can also be used to help stimulate the appetite. I suggest rolling it directly on to the stomach in addition to the pulse points. You might also want to consider Uplift to help buoy her spirits, as well as your own, or Sleep to help rest soundly and peacefully.

 

Do you have a question for Cary? Ask here.

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Ask Cary: Multiple Blends + Allergies

June 20th, 2014

We get all kinds of questions about essential oil therapy, and Cary makes sure to answer each and every one of them. Recently, we realized that those answers were only going to the person who asked the question. You know that at 21 Drops we believe that sharing is caring, so we decided to do a weekly roundup of some of the Q’s & A’s to help you be your best self!

 

This week: Multiple blends + Allergies

 

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Question: Can I apply more than one blend at a time?

Answer: Yes, you may layer them freely! I always use the analogy of eating fruits and vegetables: your body utilizes the phytonutrients it needs from all of the pure essential oils in the blends. They each have their characteristic functions that work synergistically together, so you’re all good to go. However, I don’t recommend using Invigorate or Focus two hours before bedtime- especially if you will be using Sleep, as these would conflict in their intended use.

 

Question: I need something for my sinus problems. I have a runny nose, watery eyes, etc. It is probably allergies. Do you have drops for this sort of problem?

Answer: Based on your symptoms, I recommend the Decongest blend. I created this blend with eucalyptus and black pepper oil to help clear the congestion that comes from allergies, sinus infections and colds. As far as preventing sinus problems in the future, the Immunity blend helps ward off cold and flu germs that may also be causing your symptoms!

 

Do you have a question for Cary? Ask here.

cary

5 Tips to Help You Sleep Like a Baby

June 9th, 2014

 

The National Sleep Foundation determined that 60% of Americans experience some degree of sleep problems almost every night. And the Center for Disease Control and Prevention has declared insufficient sleep as a public health epidemic in the US. Clearly, this is an issue that needs a lot more attention.

 

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Not only does sleep make you, well, sleepy, but according to the Division of Sleep Medicine at Harvard Medical School, chronic sleep deprivation has been linked to obesity, cancer, heart disease, high blood pressure, diabetes, lowered immunity and neurological problems – all of which drastically reduce quality of life. Plus, it affects our relationships, creativity, mood and productivity.

 

Since sleep is the body’s daily renewal system, you can work to ensure you get more quality ZZZ’s by incorporating just a few simple steps into your daily routine:

 

1.  Put your electronics to bed.

You should shut off your gadgets at least one hour before you go to sleep. It has been shown that the light from our devices prevents the body from realizing its natural circadian rhythm, thus disrupting our internal on/off switch.

 

2.  Exercise.

Being active is imperative to rid the body of excess stresses and strains that arise as a result of modern living. With exercise, your body will function more efficiently and release more endorphins during the day; this encourages your body to calm itself down at night. Plus, your muscles will need the rest!

 

3.  Eat well.

A proper, balanced diet is important so that your body is not reacting to sugar highs and lows. Alcohol consumption in the evenings has particularly adverse effects. The large amount of sugar in alcohol often creates a restless night’s sleep.

 

4.  Keep it dark.

Keep you bedroom dark during your sleeping hours. Just as evening use of electronics can affect your circadian rhythm, early light coming in the window can cause the body to wake earlier than necessary.

 

5.  Breathe deeply.

Deep breathing exercises or simple yoga postures can help the body to relax at the end of a stressful day. Making mindful choices to stop the cascade of stressful thoughts and feelings is imperative to give the body the chance to wind down and renew itself.

 

Sweet Dreams!