I have been super motivated to write about the benefits of getting a good night’s sleep, because making getting 7 to 9 hours of sleep a night a priority, is so important to living a healthier and happier life. Forty percent of American’s sleep less than the recommend 7 to 9 hours.  It is one I struggle with prioritizing, with the same importance, as getting a workout in or eating well.  Today, I am committing to creating good sleep habits.  Another, motivation is that I would like to switch to working out in the morning, but I often go to bed late and don’t end up waking up to work out.  Leaving me to do it after work.


In order to add some fun motivation to this challenge, I have paired up with Anida the owner of Firefly Oil Blends on Etsy to giveaway one Rest & Relaxation, Sleep Sound Kit.

This kit includes:

  1. A sleep sound aromatherapy bedroom and body mist (This luxuriously scented room spray is a blend of alcohol-free witch hazel, plumeria flower water, and 100% pure lavender and chamomile essential oils.)
  2. Relaxation Oatmeal & Lavender Bath Soak (I just used this in the tub tonight and turned on some relaxing music and I felt like I was going to melt into the tub)
  3. Sleep Sound Therapeutic Essential Oil Blend (It contains a blend of fractionated coconut oil, lavender essential oil, cedarwood essential oil, and chamomile essential oil.)
  4. Lavender & Oatmeal Bath Tea (2 bag kit)  Soothing oatmeal blended with lavender and chamomile buds infused with essential oils.

Rest and Relaxation Kit

Enter Here:

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Setting Good Habits

Lately, I have been trying to set some good habits in order to make myself more successful at getting a good night’s sleep. It is important to create an environment, or a relaxing ritual that is conducive to getting a good nights sleep. My first rule is no screens after ten P.M.. Soon, I would like to try to push this back to 9 P.M. I like to apply the sleep sound oil blend and spray my pillow with the spray from Firefly Oil Blends, and light a candle to set the tone that it is time to wind down.  After ten PM, I like to read for a little bit.  I am currently reading Asking For It: The Alarming Rise of Rape Culture – and What We Can Do About It by Kate Harding.  A little off topic, but this is an amazing book about Rape Culture in America and I definitely recommended it.  I also, sometimes relax by working in my bullet journal or spending ten minutes meditating.  Our goal  should be to go to bed in time to get seven to nine hours of sleep.

Benefits of a Good Nights Sleep

Improve Memory

As many of you may have experienced, it is more difficult to take in new information when you did not get a good night’s sleep.  Even more surprising it just as important to get a good night’s sleep after learning something new, to help you process and retain it.


We are more likely to handle difficult situations well when we are not sleep deprived, and we are less likely to be upset by life’s little irritations as well. One sleep study followed 909 working women and a bad night’s sleep effected their happiness, as much as difficult work deadlines. When we get a good nights sleep our coping mechanisms work better.

Muscle Growth and Weight Loss

Your body uses the time you are sleeping to (except during REM sleep) to heal damage done to your cells, and tissues when you are awake and when metabolically active.

As reported by Shape magazine, “One study followed 500 people for 13 years found that people who regularly slept less than seven hours a night were 7.5 times more likely to be overweight. Researchers think this is due to hormonal changes caused by sleep deprivation. Not getting enough sleep stimulates your appetite. Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found insulin sensitivity dropped by more than 30 percent.”

Other Health Benefits

  1. Fewer heart problems;
  2. Less likely to develop certain types of cancers, such as breast or colon cancer;
  3. Less likely to catch a cold;
  4. Less likely to develop diabetes;
  5. Also, 20% of serious car crashes happen when there is a sleep driver involved.

Getting a good night’s sleep is just as important, as some of the other things we do for our health, such as working out or eating well. I hope you will join me, in challenging ourselves to make sleep a priority.

If you missed my last wellness post, about the benefits of using BCAAs, check it out here.