Time to RISE AND SHINE!
Almost every day, I listent to alarms going off... over and over and over.. torture! Why do people use the snooze? It only feels good for what, 9 minutes? You don't like waking up, why do it over and over again -on purpose? Getting up at the last possible moment also causes us to have to rush around to get where we need to be on time... if in fact, we do make it on time.
Recently due to a management decision, all of the nurses that work the 6am shift were told that our shift will now begin at 5:30am. This doesn't seem like a big shift but missing 30 minutes of sleep is a big deal. It could be the lack of one complete sleep cycle. I have to work harder at getting sleep and be more intentional about my morning routine, so that I don't pay the price later with my health.
Here are some tips... and I know that some of these are going to sound crazy to those who love the snooze... LOL! You can do it. You will be glad, later.
1. Wake up earlier... really?
Being rushed in the morning can hinder your mood the rest of the day. Waking up earlier allow you to have extra time, no need to rush. The average adult needs about 7-9 hours of sleep per night for cognitive function. According to sleep.org the best way to figure out when you should go to sleep is to count backwards 8 hous from the time you need to wake up. However, the optimal bedtime is between 8pm and 12am.
Early to bed, early to rise makes a man healthy, wealthy and wise - Benjamin Franklin
3. Eat a Healthy Breakfast
Start you day off right with a diet of fresh whole fruits and vegetables, and helthy proteins provide your body with the resources needed for energy production, growth and other metabolic functions. doTERRA's Lifelong Vitality Pack is scientifically backed for potent levels of essentail nutrients for long - lasting energy, mental clarity and optimal health. Have something ready to take with you if that's what it takes.
4. Avoid Screen Time
Checking your phone the moment get up - not good, let's stop that. Checkign one media platform can trigger stress, lose you valuable time and productivity. Instead of checking your phone first thing, read something uplifting, excercise, or fix that nutritious breakfast. I have taken my social media and other distracting apps off my front screen. My front screen has the weather, Spotify for my morning play list, Biblegateway for my daily reading and, Headspace.com for a 10 minute meditation- that's it. I leave my phone on "do not disturb" until I get to work. I also have all my notifications off (that one thing alone made a huge difference!)
5. Exercise and Stretch
Your body and mind have been booted down all night. Wake up your body by taking a few minutes to stretch whild diffusing your favorite essential oil blend. I have peppermint and wild orange ready to go - in my bathroom and a couple good stretch routines. Morning exercise can increase energy and overall productivity throughout the day not to mention starting your day with movement can keep your stress level down through the day.
6 Start your diffuser
Prep your diffuser the night before with a few drops of Citrus Bliss, doTERRA Motivate or Elevation - any combination of citrus oils and mints are great for starting the day - waking up! If using the diffuser in the morning is not going to happen, put a couple drops in your hands and deeply inhale, rub on the back of your neck - allow the aroma to energize and uplift your mood for a new day!
7. Make your bed.
If you want to change the world, start off by making your bed.
Start your day by accomplishing at least one goal: make your bed. This one action will provide you with the adequate motivation to continue achieving your goals throuhout the day. And make it a little less tempting to crawl back in! If the day doesn't go as planned, at least you come home to a made bed and a sense of order and accomplishment. Some days, it's the little things that make all the difference!
Then, GO OUT AND MAKE THE WORLD A BETTER PLACE BECAUSE YOU ARE THERE - WE NEED YOU, at your best!
Wellness Advocate, BSN,RN
Top Three Essential Oils You Need: 99 Ways To Use Lavender, Lemon And Peppermint
There are so many amazing essential oils out there, but knowing which ones to start
with can be confusing! If this sounds familiar, then you’ve come to the right place. I’m going to introduce you to the three most popular essential oils from doTERRA that I always recommend; the Beginners Trio Kit of lavender, lemon and peppermint. I’m also going to share with you how to use them andhow to reap some fabulous benefits for you and your family. Remember that these are powerful oils and shouldn’t be applied without a carrier oil such as fractionated coconut oil. You can also use sweet almond oil or even olive oil. You can read more about using essential oils safely here.
Lavandula (common name lavender) is part of the mint family, Lamiaceae. Lavender flowers are usually purple, a colour associated with the crown chakra, for higher purpose and spiritual connectivity. This symbolism is so appropriate as lavender is often used for healing and. doTERRA source their lavender essential oil from Bulgaria where the sunny, dry Black Sea climate coupled with dry, well drained, sandy soils are ideal for this aromatic plant.
With a distinct aroma and countless applications, lavender essential oil has been used for centuries topically, internally and aromatically. Known for its sweet-floral aroma and calming properties, the major constituents of lavender oil include linalool and linalyl acetate. The versatile nature of this lovely oil make it a doTERRA favourite, and a must-have to keep on hand at all times.
33 Lavender Oil Uses And Benefits:
As my go-to Swiss Army knife essential oil, lavender is always in my holiday first-aid kit (read more here). Here’s a list of how to use lavender and some of the benefits:
Fun fact: it takes around 16 kilos of lavender flowers to produce just one 15ml bottle of lavender essential oil! If you’d like to learn more about the benefits and uses of lavender essential oil you can watch this video:
Have you tried any of these suggestions? What is your favourite way to use lavender?
doTERRA sources lemon essential oil from citrus orchards in Sicily, Italy. Through Co-Impact Sourcing®, doTERRA has provided a business opportunity for families who have grown lemon and bergamot for generations continue their family tradition of running an orchard. Clean, fresh, citrusy lemon essential oil is one of the most popular and versatile oils, with variety of uses and benefits, not just in the kitchen. The high limonene content makes it a powerful antioxidant and a cleansing agent so its deodorising and purifying properties are often used in cleaning and preservative products and diffusers. Lemon may also aid in digestion and support healthy respiratory function when taken internally.
33 Lemon Oil Uses And Benefits:
Fun fact: In one year, a single lemon tree has the potential to produce around 250kgs of lemons, and it typically takes around 45 lemons to fill a 15mL essential oil bottle. If you’d like to learn more about the benefits and uses of lemon essential oil you can watch this video:
Did you know about all the skincare applications for lemon essential oil? What are your favourite ways to use this lovely citrus oil in your home?
The peppermint plant is a versatile perennial herb that has been cherished since ancient times and is now used by cosmetic, culinary, and health industries around the world. It’s well known for its ability to help digestive health, promote healthy respiratory function, and provide flavour enhancement too. No wonder it’s one of doTERRA’s best-selling essential oils.
The main chemical component of peppermint is menthol which gives it the fresh and minty scent. It also makes it energising and invigorating, and is very cooling to the skin, and can be used topically to relieve feelings of tension.
33 Peppermint Oil Uses And Benefits:
Fun fact: Peppermint’s scientific name is Mentha piperita. In ancient Greek Mythology, Minthe (also known as Mentha), a nymph, was transformed by Queen Persephone into a sweet-smelling mint.
Have you ever used peppermint as a breathing aid? Or in recipes? How do you like to use it?
Post by: Tanya Maidment