What To Do During the Day to Have Better Sleep at Night.

It’s so frustrating when you plop into bed after a long day only to lay in bed restless and wait for sleep to come. Or, what can be even more frustrating? When you know you’ve slept, but you feel more tired than when you went to bed.

These cycles are torturous and leave you unproductive and definitely unhappy. If you’ve been facing this for a long time, you might want to talk to your doctor. In the meantime, we have some habits to share with you that just might create the change you’re looking for.

1. Get checked for anemia. So many people are anemic and don’t know it. Even if you think you get enough iron via supplements and food, iron can be hard to absorb and you might need a different source or higher dose.
2. Protein and fat before bed: Eat protein and a little fat before bed to keep your blood sugar balanced during sleep. This will help you wake up clearer and without the morning headache. This tip is especially good for people who tend toward low blood sugar issues. One idea? Nut butters. Have a spoonful or make a nut-milk with protein powder drink about 45 min before bed!
3. Dark room: Having too much light in the room messes with our ability to fall into REM sleep (when we get the most rest). The pituitary gland gets confused, thinks it’s becoming daytime and will cause you to wake up halfway or fully.
4. Hydration: Stay hydrated all day. Dehydration can actually lead to more frequent toilet trips. As well, a hydrated body is a hydrated brain. A hydrated brain functions far better in the early morning hours than a dehydrated and slow brain.
5. Media curfew: The blue light in phones and computers are disruptive to the pituitary gland, and keep you from winding down. So set a curfew no less than an hour before bed.
6. Lavender in the evening:  Treat yourself to a simple massage. Put a few drops of lavender in almond oil and massage slowly and deeply from your feet all the way up to your neck and head, paying extra attention to your temples and forehead.
7. Eucalyptus oil shower in the morning: Eucalyptus oil, a menthol based plant, is known for increasing blood circulation all over the body, which is especially helpful for the mind. By spraying eucalyptus oil into the steam of your shower, your skin, lungs and mental function will be activated, cleansed and boosted!
8. Activity; 20-30 minutes of body movement: Get your body moving. Get the oxygen flowing. Yoga, pilates, cardio, weights. They’re all great. Don’t over exhaust yourself but definitely do enough that your body feels tired and ready to rest - not anxious and ready to move.

At Eurospa, we know how important it is to feel good, be energized and well rested. We hope you find these tips helpful. Please enjoy the quality of our eucalyptus products and feel free to contact us with any needs or questions.  

Feeling Tired in the Morning? Use These Tips for Better Sleep & More Morning Energy!

It’s so discouraging to wake up in the morning and feel like you never went to sleep. If you’re going to feel jet lagged, you should get the vacation that goes with it right? Well if you’re ready to start waking rested and full of energy, you should definitely try these natural and simple tips.

First of all. More caffiene is not the answer even thought most people reach quickly for the nearest cup of coffee on repeat. But have you ever noticed what follows? There’s an afternoon crash that follows around 2 or 3. You reach for another coffee. The caffeine keeps you up until at least 11pm. Then the next day, the cycle repeats.

Not healthy and not helping!

So instead of keeping the fatigue-caffeine-awake-fatigue-caffiene cycle going...

1. Protein and fat before bed: Eat protein and a little fat before bed to keep your blood sugar balanced during sleep. This will help you wake up clearer and without the morning headache. This tip is especially good for people who tend toward low blood sugar issues. One idea? Nut butters. Have a spoonful or make a nut-milk with protein powder drink about 45 min before bed!
2. Dark room: Having too much light in the room messes with our ability to fall into REM sleep (when we get the most rest). The pituitary gland gets confused, thinks it’s becoming daytime and will cause you to wake up halfway or fully.
3. Hydration: Stay hydrated all day. Dehydration can actually lead to more frequent toilet trips. As well, a hydrated body is a hydrated brain. A hydrated brain functions far better in the early morning hours than a dehydrated and slow brain.
4. Eucalyptus oil shower in the morning: Eucalyptus oil, a menthol based plant, is known for increasing blood circulation all over the body, which is especially helpful for the mind. By spraying eucalyptus oil into the steam of your shower, your skin, lungs and mental function will be activated, cleansed and boosted!
5. High protein within 30 min of waking: So much of our foggy-headedness is due to a lack of nutrients; one of those being protein. Choose the protein that feels most right to you, but we recommend that you consume 20-30 grams. A protein shake is a perfect, quick and easy choice!
6. 20 ounces of water in the first hour: Back to hydration. Start clear and well. A quick water intake not only starts your body with a gentle morning cleanse, but also fires up your cells with the needed water to function well.
7. Activity - 5 - 10 minutes of body training: Get your body moving. Get the oxygen flowing. Yoga, pilates, cardio, weights. They’re all great. However, choosing an activity that’s grounding is a great way to boost your day.

At Eurospa, we know how important it is to feel good, be energized and well rested. We hope you find these tips helpful. Please enjoy the quality of our eucalyptus products and feel free to contact us with any needs or questions.  

Simple Ways to Keep a Pregnant Woman Comfortable!

Pregnancy isn’t an easy adventure for anyone, but for the woman, the hardest challenge comes with trying to stay comfortable. Her body is expanding and growing a miracle and it hurts! Of course, it’s still a beautiful process, but if she’s not comfortable, you’ll all forget to enjoy it!

A well nurtured pregnant woman is well worth the effort and we know these tips will help you get her there!

Help Her Sleep

She will need a lot of sleep and if she doesn’t get it, you can bet on a difficult day for her. So respect her needs. She may need to sleep in or even go to bed early and rise early. Some days she may need darkness, others light. Some days white noise and other days, silence. Try to be flexible. Remember, it doesn’t have to make sense, it just has to be respected!

Invest in a Body Pillow

Get her a body pillow. These are wonderful additions to the bed as they support the hips, the belly, neck and back depending on how you use them. This will not only make for a better night sleep but also come in handy when the baby is born.

Keep Her Hydrated

It’s vital that she stay hydrated both for herself and the growing child. If she is dehydrated, there won’t be enough embryonic fluid, which can lead to complications. If she can’t handle the taste of water, play with it. Add ice, lemon wedges or cucumber slices and a couple drops of stevia to sweeten it. Don’t be discouraged if she doesn’t like it. Remember, this is frustrating for her too.

Body Care

Keep body relaxation and pampering on the schedule regularly. Book her weekly or monthly massages if it’s in the budget. Rub her neck, feet and hands a few times per week without complaining. Use the best eucalyptus oil shower mist to make her a foot soak or a steam shower to not only relax those tired muscles but to help energize her without the use of caffeine.

Remember, her body is changing constantly and she has more hormones circulating through her than she knows what to do with. If she’s edgy, see how you can help but be sure to not take anything personally. Her feeling sick and uncomfortable is not your fault. But if you’re short tempered, defensive or aggressive, that will be your fault and not a smart move! Just be loving and patient. Be sure to invest time into yourself and remember that this too, shall pass.

Those are just a few ideas to start with, but we are confident that they will make a world of difference, so try them! And for further information on our eucalyptus or menthol products for home and spa use, contact us at Eurospa!

Simple Natural Tips to Better Sleep and Increased Morning Energy!

Everyone wants to wake up refreshed and energized for their day. But that’s not always easy when you’ve had a late night or have to wake up early. Most people reach quickly for the nearest cup of coffee on repeat. But have you ever noticed what follows? There’s an afternoon crash that follows around 2 or 3. You reach for another coffee. The caffeine keeps you up until at least 11pm. Then the next day, the cycle repeats.

Not very sustainable.

What about some more natural tips to prevent the cycle from happening at all? How about some natural tips for better sleep and increased energy in the morning?

1. Protein and fat before bed: Eat protein and a little fat before bed to keep your blood sugar balanced during sleep. This will help you wake up clearer and without the morning headache. This tip is especially good for people who tend toward low blood sugar issues. One idea? Nut butters. Have a spoonful or make a nut-milk with protein powder drink about 45 min before bed!
2. Dark room: Having too much light in the room messes with our ability to fall into REM sleep (when we get the most rest). The pituitary gland gets confused, thinks it’s becoming daytime and will cause you to wake up halfway or fully.
3. Hydration: Stay hydrated all day. Dehydration can actually lead to more frequent toilet trips. As well, a hydrated body is a hydrated brain. A hydrated brain functions far better in the early morning hours than a dehydrated and slow brain.
4. Eucalyptus oil shower in the morning: Eucalyptus oil, a menthol based plant, is known for increasing blood circulation all over the body, which is especially helpful for the mind. By spraying eucalyptus oil into the steam of your shower, your skin, lungs and mental function will be activated, cleansed and boosted!
5. High protein within 30 min of waking: So much of our foggy-headedness is due to a lack of nutrients; one of those being protein. Choose the protein that feels most right to you, but we recommend that you consume 20-30 grams. A protein shake is a perfect, quick and easy choice!
6. 20 ounces of water in the first hour: Back to hydration. Start clear and well. A quick water intake not only starts your body with a gentle morning cleanse, but also fires up your cells with the needed water to function well.
7. Activity - 5 - 10 minutes of body training: Get your body moving. Get the oxygen flowing. Yoga, pilates, cardio, weights. They’re all great. However, choosing an activity that’s grounding is a great way to boost your day.

At Eurospa, we know how important it is to feel good, be energized and well rested. We hope you find these tips helpful. Please enjoy the quality of our eucalyptus products and feel free to contact us with any needs or questions.  

Are You Overworked, Stressed, and About To Break Down? STOP. These Tips Are Just For YOU.

It's so hard to keep up with the demands of life! Families, jobs and other responsibilities pull us in every direction until one day, we just cave in.  We are not robots.  If we don't take care of our health with self care, we WILL BREAK DOWN. 

Self-care, while often neglected but absolutely necessary, can be any positive behavior or practice that helps us avoid triggering worse health problems (like the risk of heart problems due to high stress, for example) and betters our life quality by improving our mental and physical health through increased self-esteem, less stress, and overall well being. Implementing these simple tips can also help provide balance in our over-stimulating world. Self-care makes up an essential part of a healthy lifestyle that keeps us healthy, happy, and more in-tune with our minds and bodies.

Problem is, engaging in self care only occasionally isn't going to do the trick. We need to commit to regularity.  Of course, new patterns of change in our lives can be hard to commit to, as they can feel intimidating or maybe we have a fear of failing.  That's very common, which is why I've compiled these tips together for you. I chose them because they are easy to implement into our daily lives, allowing us to set new patterns. 

So take a few minutes for yourself (that's the first step, anyway!). Get out a pen and paper and write down the suggestions below that feel right to you; ones that you feel you can accomplish and will make you feel lighter, more free and generally good.  Cause that's what we all want, right?  To feel good?

MAKE A LIST WITHIN A LIST

Write a list of the things that make you smile, giggle and make your arms spread open in pure joy.  What are those things?  Can you think of 3?  How can you make those things happen each week or even each day?   For some, it's loud happy music and dancing around.  For others it's swimming or playing with a child.  Think on that one.  Life is best experienced when our hearts can smile. What gets yours going?

IT'S TIME TO GET OUTSIDE

Ditching the comfort of your home gets us out in the world without obligation; cause walking from your front door to your car doesn't count.  Get outside, take a walk and BREATHE deeply.   Being outside alone is associated with less mental stress and increased quality of living.

TAKE IT FURTHER
While you're at it....  exercise outdoors.   We all know the benefits of exercise and even if you're feeling a little shy - there are plenty of ways to get your heart rate going and oxygen pouring into your lungs.  Find a friend to play tennis or go on a long walk with.  Find a more private park path or beach to stand strong and engage your core muscles.  Climb a tree.  Hike. Swim.  Run. Bike.  

SEEK AND YOU SHALL FIND

Get your eyes wide open. Look around and find 
happiness.  Find love.  Notice acts of kindness, encouraging words and heart felt smiles.  Watch the love between people and see the beauty in the flowers.  It can be hard to get past the sadness and hostility in the world, but when we focus on the beauty still present, we are more excited to share it.  Be part of a joy revolution - and start with yourself. 

PAY IT FORWARD

Have you heard of those stories of people in line at Starbucks, waiting to pay, only to find out that the person ahead of them took the bill?  By helping others, we actually help ourselves, too. Lending a hand not only boosts mental health, but may also lead to a longer more fulfilled life. Volunteering also affects self-confidence, self-esteem, and general wellbeing in a positive way.

USE SOME COMMON SCENTS.

Yes, that was intentional.  Essential oils are getting more and more recognition for their healing properties and we are happy that it's happening. Breathe the right scents.  We have all been taught that deep breathing can help us relax. But what we breathe might be just as important as how we breathe. But current research suggests that citrus scents, orange essential oil in particular, can help slash stress and anxiety, and inhaling eucalyptus oil can invigorate the senses while also going deep inside our cells to purify and cleanse us from bacteria and toxins.

CLOSE YOUR EYES

Get Sleep! So many things can sabotage our sleep, whether it’s a late night working, a reality show marathon, a wild party, or just normal life. The problem is, skimping on sleep can seriously hurt clarity and productivity, causing us to eat more, and may lead to adrenal and thyroid problems; which domino to diseases like heart disease and diabetes. Prioritize your rest to be a healthier, happier you — even if it’s just a power nap on your lunch hour!

It's time to upgrade your experience on the planet.  This is your chance to live more fully. Are you ready to reduce your stress and start to feel GOOD?  

We are.  Eurospa is committed to global self care, which is why we provide top quality eucalyptus products and menthol crystals for spa and home use.  Your health is our priority! 

How do you reduce the stress?  We'd love to hear from you!

Feeling Stressed? Fast and Affordable Tips for Stress Relief At Home Or On the Go!

Stress is a hot topic everywhere whether you are male or female and so often it has to do with our busy lives and family dynamic.   But how do you relieve that stress when you feel there's just no time to handle it?   It's time we talk about the simple and affordable tips to relieve stress quickly at home and on the go. 

Let's talk about the men first.  We know you guys.  You are a hard working crowd with a lot of pressure on your shoulders.  And whether you are the game watching or fine dining type, you have the right to experience the relaxing fruit of your labor!  

And Ladies?  We know you too.  Whether you are a mother at home, working hard at your career or the busiest of the two worlds: BOTH, we invite you to take the time here and there to reward yourself for your thorough dedication to your many responsibilities!

I know we all have heard of the dangers stress brings to our lives, but I do want to touch base on a few major points (before I go into the fixes) so that we remember to take it seriously and take charge of the stress relief we so greatly deserve.  

So what is stress? It's simply a fact of nature.  Forces from the inside or outside world affect people in various ways and the individual responds to stress in ways that affect both themselves and their environment as well. Due to the overabundance of stress in our modern lives, we tend to think of stress as a negative experience, but from a biological point of view, stress can be a neutral, negative, or positive experience.  In general, stress is related to both the external and internal factors. External factors include the physical environment, such as your job, relationships with others, your home and all the situations, challenges, and expectations you have to deal with on a daily basis. Internal factors determine how your body responds to and deals with the external stress-inducing factors. The internal factors that influence your ability to handle all that stress include your nutritional state, overall health and  fitness levels, emotional well-being, and the amount of sleep and rest you get. 

Now that that's clear,  let's talk about some simple ways to deal with it all!

• Move Your Body:   Pretty clear, don't you think?  When we move our bodies via running, dancing, yoga, weight training, cycling and other forms of movement, we release dopamine (a happy hormone) and get rid of cortisol (the stress hormone that wreaks havoc).  Our heart rate increases and our whole bodies get into a groove of joy and excitement.
• Eat Well, Live Well:  Just a few simple rules here.  Stay away from white foods as much as you can.  This includes white breads, pastas, rice and sugar. These cause peaks and lows with our blood sugar, contributing to mood swings and feelings of anxiety.  Make sure your food includes veggies and fruits in a variety of color (extra greens if you can) and that you are adequately hydrated.  DRINK WATER.  You may be surprised at how much that single tip helps! 
• Breathe Deep:  Annoying people and frustrating circumstances are all around us and this is the most easy tip yet the hardest to remember.  Breathe in through your nose slowly and deeply, pausing at the peak of inhalation.  This activates the back of your brain, causing a slower and calmer reaction time.  
• Relax:  This is, of course the most enjoyable tip.  What relaxes you?  Whether it's a massage or a slow walk in the park, you can determine what you will enjoy.  I know for me, my favorite two things are to sit in a hot tub or sauna or to sit in the sunshine with a book. 
• Gratitude:  Be thankful.  Yes, times can be hard.  I'm not at all saying it's easy.  We can recognize the pain, feel it and then take a deep breathe and really be thankful for the beauty that *is* in our lives - the things that are working, the people that do love us and the health we are experiencing. 
• Laugh:  Enjoy your laughter! Talk to an old friend and think back on old times.  Recall stories that make you smile. Play with children.  Invite friends over for charades!  Watch a comedy.  Laughter is healing.  Don't underestimate it's power. 
• Sleep:  Here's the most medicinal one.  We tend to slack on sleep because our work and family load can keep us busy until midnight.  Then we wake to being our recurring routine at 6 am the following morning and then wonder why we are burnt out.   Many medical studies agree that we need to turn off all media at least an hour prior to bed time.   In that hour, practice the art of being in the present moment and just letting everything else go.   Take a hot bath with some drops of lavender oil and a few sprays of eucalyptus shower mist to the steam - and do the same with the lavender and eucalyptus to your pillow and bed sheets for an even deeper sleep relaxation.   Read, pray and be thankful. Trust that tomorrow will have plenty of beauty of it's own to be thankful for as well.

Your health is so important and it begins with your state of mind and being.   Take care of your mind, body and soul and the rest will begin to fall more peacefully into place.   At Eurospa we want to know that people's live are enriched and full of beautiful health.  Don't hesitate to ask what we can do for you!

Enjoy the day that awaits you!

by: Navae Fiona