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Fresh Air Spray with Essential Oils

Fresh Air Spray with Essential Oils

It’s super easy to make a spray to get rid of odors that is healthy and not toxic, unlike the air fresheners in the store that contribute to respiratory problems and illnesses! You just need essential oils and water – that’s it!

Fresh Air Spray with Essential Oils

This is so easy to make and use, and is actually effective when you use high quality essential oils like the ones I use from Young Living!

What’s in store-bought air fresheners?

According to the Environmental Working Group’s (EWG) guide, one of the most popular brands on the market (Febreze) is highly toxic and gets a failing F grade. Yikes. Read the report here. Why is it so toxic? Quite a few of the ingredients are highly toxic to aquatic life (which will harm our lakes and streams if poured down the drain and get into the groundwater during the manufacturing process),  it contains endocrine disrupting compounds and irritates those with asthma and allergies.

Endocrine disruptors are chemicals that jack with our endocrine systems – thyroid, adrenals, pituitary, ovaries or testes, hormones and more!

All that mess for a product that isn’t even essential – so ironic that the thing we spray into our air to supposedly improve our air quality is actually filling it with toxic chemicals!!

Essential oils are a natural and safe way to eliminate, not cover up, but eliminate odors from our homes. Plus it’s actually healthy to breathe them in! Your lungs will thank you for switching.

How to Use

Keep in your bathroom for those poopey times, keep in your car or garage to use in the car (stinky kids!), spray in the bottoms of trash cans and or diaper pails, spray after cooking (or burning) something stinky. You can even spray it on a stinky spot on the carpet!

Fresh Air Spray Recipe

This makes for 4 ounces. Cut in half for a two ounce bottle.

Directions:

  • Put the pinch of salt or vodka in the bottom of the spray bottle
  • Add the essential oils
  • Add the water
  • So easy a baby can do it!


Other Fresh Oils to Try

  • Lemongrass
  • Lemon
  • Citronella
  • Sage
  • Clary Sage
  • Northern Lights Black Spruce
  • Citrus Fresh
  • Lime
  • Orange or Tangerine
  • Melissa
  • Idaho Blue Spruce

Why Purification Blend and Pine?

This blend from Young Living is known for it’s ability to cut through odors! It contains Citronella, Lavandin, Lemongrass, Rosemary, Myrtle, and Tea Tree. I use it for all things stinky!

I also chose Pine simply because it smells so fresh and like the outdoors (especially in Georgia where there are TONS of pine trees!).

But any oils that smell bright and fresh to you really will work well! It isn’t a science, but a feeling. Pick whichever ones you like best!

Essential Oils

I like to add essential oils to pretty much everything, even my water and brownies! They have radically helped my family of six to stay well and healthy, and thrive! I use essential oils a LOT for making my home smell incredible. I use my diffusers a lot, too.

I get all of my oils from Young Living – they are the only company I trust. Learn more here! Or if you love Instagram, check out my account or go to @wholelifeoils. I also have a website just for my team – check it out here!

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Homemade Soothing Muscle Rub with Essential Oils

DIY Soothing Muscle Love Cream with Coconut Oil and Essential Oils

A quick and easy recipe for a homemade muscle rub to soothe tired muscles and joints.

DIY Soothing Muscle Love Rub with Essential Oils

Since I started using essential oils from Young Living in 2013, I’ve used them many a time for stiff and tired muscles and joints. Like after an intense yoga class, or spending a morning outside weeding in the garden, or when I’ve been carrying baby Ella on one arm for too long and my neck seizes up! That happens a lot! I keep having to remind myself to carry her on the other side. These essential oils are so powerful and when used regularly, can really help your body work like it was designed to work.

DIY Soothing Muscle Rub Recipe

  • 4 oz (1/2 cup) coconut oil
  • 10 drops Peppermint essential oil
  • 10 drops Wintergreen essential oil
  • 5 drops Clove (for added heat!) essential oil
  • Or skip the peppermint and wintergreen and use a blend like PanAway Cool Azul from Young Living for even more power and results! Read more below.
  • 4 oz glass jar or plastic jar with the letters HDPE or PETE on the bottom

Directions

Stir the coconut oil until it softens with a spoon or fork. Then add the essential oils and stir. So easy! Rub on muscles and joints that need some loving care, some attention. Makes for a great massage, too! DIY Soothing Muscle Love Cream with Coconut Oil and Essential Oils

Essential Oils to Use

I only use Young Living essential oils – they are my fav! They are the highest quality and most effective oils I’ve ever used, and believe me, I’ve used a ton of other brands! You can get them through me as a wholesale member or as a customer, here, which is hands-down the easiest and best bargain way to go!

Other DIY essential oil recipes

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Homemade Bubble Bath Recipe – All Natural

A simple and easy recipe for a luxurious bubble bath that’s free of artificial fragrances and dyes! This takes only a few minutes to make and is the perfect gift to give the ladies in your life.

Homemade Bubble Bath Recipe - All Natural, Non-Toxic

Baths are a way I fill my cup every day. I have grown to love and even crave them! As a mama of four littles, I have found that I have to find ways to take care of myself each day in order to be the best mama to my kiddos. But I think it’s important for everyone to do things each day that bring us joy, that fill our cups as we are all giving to others whether it’s in your job, at home, to your friends, family, spouse, etc.

For more self care tips, check out these articles here on my blog:

Why I Stopped Using Store-Bought Bubble Baths

Many of the bubble baths in the stores contain ingredients like parabens, artificial fragrances, dyes and detergents that are very irritating to the skin, eyes, nose and lungs. I only use essential oils to scent my home and beauty products now, and have gotten to the point where I can spot artificial fragrances a mile away and they often make me feel nauseous and give me a headache!

And the natural bubble baths in the store are pretty pricey, so I knew I could make it at home a lot more cheaply!

I highly recommend using the Think Dirty app (it’s free!) to scan or type in the products you have or are thinking of buying to see what their toxicity rating is. You might be shocked!

Let’s look at one that’s commonly found in drugstores and big box stores, and is deceiving because it has lavender and chamomile in it (which are artifical) – Baby Magic. It gets a rating of 7 out of 10 for toxicity. Why?

Toxins found in baby bubble bath

Is it any wonder that more and more children are getting cancer and have autoimmune diseases that only the elderly used to have? I think not. It’s sad, but with some education, we can change what we put on our own bodies and give our children!

Here’s the cost breakdown:

  • 1/2 cup of Castile Soap – $1.25
    • I buy 1 gallon of Castile Soap (about $40 on Amazon) at a time = there are 32 1/2 cups in a gallon. So that’s $1.71 for that half cup. I buy a gallon because I use it to make homemade baby shampoo and hand soap, too, and it lasts about 1 year in my house!
  • 1/2 cup vegetable glycerin – $1.50
    • I buy 16 oz of vegetable glycerin for about $6.00 on Amazon. That’s $1.50 per half cup.
    • If you buy a gallon, it’s about .15 cents an ounce, so that’d be even cheaper at $0.60!
  • 10 drops of lavender – 94 cents
    • ($23.50 for a 15 ml bottle of lavender, which has approx. 250 drops) = $0.094 per drop. That’s 94 cents for the oil! Super cheap
  • 1/2 cup water – pretty much free!
  • TOTAL COST: $3.69 for 12 ounces compared to the natural bubble baths online which run about $10-$12 for 12 ounces

Recipe

Super easy – just pour into a mason jar or glass bottle (plastic will work if it’s HDPE or PETE plastic) and put about 1/2 cup or so in your bath and enjoy!

Essential Oils for Baths

Essential Oils to Use

There are many relaxing scents that are perfect for a bath. My favorites are: Harmony, Release, Joy and Stress Away blends (from Young Living). I also like lavender, cedarwood and Frankincense. Essential oils affect the limbic system in the brain which controls memories and emotions, so they really do work to help you calm down and relax after a stressful day.

I only use Young Living essential oils – they are my fav! They are the highest quality and most effective oils I’ve ever used, and believe me, I’ve used a ton of other brands! You can get them through me as a wholesale member or as a customer, here.

Check out my other homemade beauty products here!

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Calm Essential Oil Spray Recipe

Calm the Crazies Essential Oil DIY Recipe

Calm the crazies with this super easy essential oil DIY spray recipe! It smells so good you could use it as perfume, to freshen up linens, and many other things.Calm the Crazies Essential Oil DIY Recipe

This is so easy to make and use, and is actually effective when you use high quality essential oils like the ones I use from Young Living!

How Does it Work?

The aroma of essential oils affects the limbic system of the brain, which is the part that controls memories and emotions. We can literally calm anxious, worrying thoughts, and help to change negative thoughts into positive ones.

Peace and Calming is a super special blend. It is a gentle, sweet blend of Ylang Ylang, Orange, Tangerine, Patchouli, and Blue Tansy. This fragrant oil is a wonderful addition to your meditation, evening routine, or playtime with the kids. It creates a relaxing environment that’s especially great for homes with children. You’ll love that you can use this oil for you children’s bedtime and then for yourself for a moment of quiet after the house has settled down.

Frankincense is an amazing oil – we like to say if it was good enough for Jesus, then…well, you know! It’s good enough for us. It is a rich, woodsy oil that is very high in a chemical compound called sesquiterpenes that are able to cross the blood-brain barrier and help the brain.

How to Make It

Supplies needed:


Directions:

  • Put the pinch of salt in the bottom of the spray bottle
  • Add the essential oils
  • Add the water
  • So easy a baby can do it!

Other Calming Essential Oils to Try

Peace and Calming smells so sweet and children usually respond REALLY well to that oil, so it’s one of my favs, but some others that would work well include:

  • Lavender
  • Cedarwood
  • Northern Lights Black Spruce
  • Sandalwood
  • Myrrh
  • Ylang Ylang
  • Vetiver
  • Gathering (blend of lavender, Northern Lights Black spruce, geranium, frankincense, Royal Hawaiian Sandalwood, Ylang yang, vetiver, cinnamon, and rose.)
  • Grounding (blend of White fir, Black spruce, Ylang yang, Pine, Cedarwood, Angelica, and Juniper)
  • Inner Child (blend of orange, tangerine, Ylang yang, Royal Hawaiian sandalwood, Jasmine, Lemongrass, Spruce, Bitter orange, and Neroli)
  • Stress Away (blend of Copaiba, lime, cedar wood, vanilla, ocotea, and lavender)
  • Release (blend of Ylang ylang, Olive fruit oil, Lavandin, Geranium, Royal Hawaiian™ sandalwood, Grapefruit, Tangerine, Spearmint, Lemon, Blue cypress, Davana, Kaffir lime leaf extract, Ocoteail, Jasmine, Matricaria, Blue tansy, and Rose)

How to Use It

Just spray into the air when you need to freaking calm down (LOL) and then take a few yoga breaths! It’s also super effective for children! It also works great to spray on pillows and blankets, but the Peace and Calming does have a bluish tint, so be careful when it comes to using it on light fabrics as it could stain.

Another idea would be to just diffuse these oils, which is super dee duper easy!

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Fizzy Bath Bombs Recipe – All Natural

How to Make Fizzy Bath Bombs (Natural & Easy!)

I love to use bath bombs for both my kids and for me! It’s really fun to watch them fizzle and then release the delicious scent of whatever essential oils I’ve added to them. They’re very easy to make and much cheaper than the ones you buy in the store. Plus, you can make sure they contain natural, safe ingredients!How to Make Fizzy Bath Bombs (Natural & Easy!)

Why Use Natural Ones?

Many bath bombs in the stores contain artificial dyes and fragrances – both of which can be very irritating and aren’t healthy. According to the Environmental Working Group (ewg.org), fragrances can cause allergies/immunotoxicity, irritation (skin, eyes, or lungs), organ system toxicity (non-reproductive), ecotoxicology (meaning that they can harm fish and wildlife).

So it’s best to use ones that are scented with pure essential oils or non-scented.

Pressing the bath bomb recipe into the molds

Great for Kids!

This is a fun project to make with the kids, and then they can enjoy their project in the bathtub, too! It has the consistency of a thick dough once it’s mixed, so it’s really tactile and makes for a great sensory experience. Plus when you’re using these safe, all-natural ingredients, we don’t have to worry about them getting any toxins into their systems (or our own!).

Make it Scented and Colored without Toxins!

It’s easy to add scent that also happens to be therapeutic – just add essential oils! They add natural scent that won’t irritate the lungs or cause skin irritation, as long as you use gentle oils like lavender, cedarwood, Stress Away blend, frankincense, or more like that. There are some hot oils, like cinnamon, eucalyptus, and peppermint that I don’t recommend using in the bath because they do irritate the skin without a carrier oil.

You can also add natural dyes – I recommend India Tree that makes their dyes from plants!

Which Essential Oils to Buy?

I only trust Young Living – I have used many, many different brands of essential oils and even partnered with some here on the blog. They made my homemade cleaning products smell nice, but didn’t do much when it came to health issues for me and my family. Ever since I started using Young Living in 2014, we have been so happy with the health and wellness in my family of six (four kids ages 8 and under) that we’ve experienced! I use them daily now for a whole lot more than fun DIY projects. To learn more, see my essential oils page. The best way to get started is with a starter kit – as using just one oil here and there really isn’t going to make much of a difference in your health.

Ingredients for Fizzy Bath Bombs

Bath Bomb Recipe

 


Directions

  • Mix all of the dry ingredients together in a bowl.
  • Slowly add the wet ingredients and stir. This is a great time to let your kids get their hands in the bowl as you pour in the wet ingredients.
  • Knead the mixture like a dough with your hands and then press them firmly into silicon molds, muffin tins, or bath bomb molds. They might expand some, so just know that is part of the process.

That’s it! They take about 10 minutes to make. Let dry for 24-48 hours and then drop in the bathtub for a fun, sensory experience! Store in a zippered plastic bag or airtight container and use within a month or so.

Homemade Fizzy Bath Bombs Recipe - using flower and heart molds

I love to use them when my kids are under the weather or really wired up – it helps to calm and relax them.

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Pillow Spray Recipe with Essential Oils

Pillow Spray Recipe with Essential Oils DIY

A recipe for a homemade pillow spray using essential oils that you can make in just a few minutes! Pillow sprays make great gifts and are so easy to make and use. They can help you to fall asleep faster and keep those dreams sweeter.

Homemade Pillow Spray Recipe with Essential Oils

I love keeping this sweet smelling pillow spray on my bedside table to use before I crawl into my cozy bed at night. It makes falling asleep that much easier and so pleasant!

This is so easy to make and use, and is actually effective when you use high quality essential oils like the ones I use from Young Living!

How Does it Work?

The aroma of essential oils affects the limbic system of the brain, which is the part that controls memories and emotions. We can literally calm anxious, worrying thoughts, and help to change negative thoughts into positive ones.

Northern Lights Black Spruce is one of my favorite essential oils! I like to say that it smells like a magical fairy forest (LOL). But for real – it really does! I feel like deep in the woods. It comes from Young Living’s farm in British Columbia, Canada where the Northern Lights, the Aurora Borealis, literally dance over the spruce trees…wow!

Lavender is good for everything! Young Living has lavender farms in Mona, Utah; St. Marie’s, Idaho, and in France! You can really tell the difference between a Young Living lavender and a cheap one – as it’s one of the most adulterated essential oils on the market. I digress.. lavender is very calming, relaxing and soothing and makes for a great linen spray.

How to Make It

Supplies needed:

Directions:

  • Put the pinch of salt in the bottom of the spray bottle
  • Add the essential oils
  • Add the water
  • So easy a baby can do it!

Other Calming Essential Oils to Try

  • Lavender
  • Cedarwood
  • Northern Lights Black Spruce
  • Sandalwood
  • Myrrh
  • Ylang Ylang
  • Vetiver (does have some color to it, use with darker fabrics)
  • Dream Catcher (blend of Royal Hawaiian sandalwood, tangerine, yang slang, pepper, bergamot, anise, juniper, geranium, Blue cypress, Davana, Jasmine, Matricaria, blue tansy, rose, grapefruit, spearmint, lemon, and ocotea)
  • Gathering (blend of lavender, Northern Lights Black spruce, geranium, frankincense, Royal Hawaiian Sandalwood, Ylang yang, vetiver, cinnamon, and rose.)
  • Grounding (blend of White fir, Black spruce, Ylang yang, Pine, Cedarwood, Angelica, and Juniper)
  • Stress Away (blend of Copaiba, lime, cedar wood, vanilla, ocotea, and lavender)

How to Use It

Just spray right onto your pillow! I like to also spray my pajamas and the sheets as I just loooove the aroma and it really relaxes me. You can also make a few sprays for your kids and have them spray their own pillows before bedtime.

Another idea would be to just diffuse these oils, which is super dee duper easy!

See also my post on 5 Simple and Natural Ways to Get Amazing Sleep

 

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Christmas Spirit Spray Recipe with Essential Oils

Christmas Spirit Spray Recipe

It’s super easy to make sprays using essential oils, and I love to get them out at Christmas time as gifts for teachers, friends and family!

Christmas Spirit Spray Recipe

This is so easy to make and use, and is actually effective when you use high quality essential oils like the ones I use from Young Living!

How Does it Work?

The aroma of essential oils affects the limbic system of the brain, which is the part that controls memories and emotions. They can uplift the mood and get us in a good mindset, and even help to calm and relax us!

Christmas Spirit is a huge favorite for us in the Young Living tribe! It contains spruce, cinnamon and orange and really does smell like Christmas! I buy 4-5 bottles every Christmas and diffuse them all year round because the aroma literally just makes me soooo happy!

How to Make It

Supplies needed:

Directions:

  • Put the pinch of salt in the bottom of the spray bottle
  • Add the essential oils
  • Add the water
  • So easy a baby can do it!

Other Holiday Essential Oils to Try

  • Oils that smell like a Christmas Tree – Pine and Northern Lights Black Spruce
  • Thieves
  • Wintergreen, peppermint and pine smell like a winter wonderland!
  • Peppermint and Stress Away together smell like a candy cane
  • Cinnamon, clove & orange together smell like wassail
  • Clove
  • The Gift
  • Exodus II

How to Use It

Just spray into the air to get into the Christmas spirit! You can also spray on linens, in the car on your way to grandma’s house for Christmas dinner, on clothes as a Christmasy perfume – so many options!

Another idea would be to just diffuse this oil, which is super dee duper easy!

See my post on Essential Oils here

 

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Bentonite Clay Face Mask

Bentonite Clay Face Mask Recipe

This is a super easy and cheap way to clean, detoxify, and even shrink the pores on your face. Let’s get started!

Bentonite Clay Face Mask Recipe

Why Bentonite Clay?

Well, I actually wrote a whole post on it! The basic jist of it is that it binds to toxins and then you wash them off. Check out the full article here.

Why Apple Cider Vinegar?

When you use pure, organic apple cider vinegar that contains the mother (I like this brand), it can do wonders for your skin! It acts as a tonic and works by restoring the pH levels to your skin, and the beta-carotene in it helps to slow future skin damage. It can make your skin feel smoother, absorb excess oil and reduce fine lines. I also have an entire article written about it, because it has some amazing overall body benefits! Check that article out here.

Essential Oils for the Face and Skin

Essential Oils

I like to add essential oils to pretty much everything, even my water and brownies! They have radically helped my family of six to stay well and healthy, and thrive! I use essential oils a LOT for my skin! Oils like frankincense are a woman’s best friend – use a few drops everyday to help smooth the appearance of fine lines and make you look healthy and young! Apply to any dark spots and blemishes for healthy skin.

I get all of my oils from Young Living – they are the only company I trust. Learn more here! Or if you love Instagram, check out my account or go to @wholelifeoils. I also have a website just for my team – check it out here!

The Recipe

I love whipping up this face mask because it’s so easy! All you need is:

  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Bentonite Clay
  • Optional – 3-5 drops total of any of the following essential oils:
    • Lavender
    • Frankincense
    • Geranium
    • Joy blend from Young Living
    • Rose
    • Rosemary

Directions

Stir until it forms a paste with a plastic or wooden spoon (metal can mess up the negative charge of the bentonite clay and then it will be less effective). Add more water if needed. Rub onto clean skin and wait until it dries – about 10-20 minutes. Then, rinse off and moisturize!

This recipe makes 1-3 applications.

The Oil Cleansing Method - Natural and Non-Toxic Face Cleansing with OilOil Cleansing Method

For super healthy skin, that isn’t irritated, check out my post on the Oil Cleansing Method!

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5 Simple and Natural Ways to Get Amazing Sleep

5 Simple and Natural Tips for Amazing Sleep

As a mama of four kids, sleep is hard to come by, with more and more activities and responsibilities to fill up my day. And as we get older, we have to do more to help ourselves fall and stay asleep and to choose to make it priority. So, I’ve got 5 simple and natural tips to help you fall asleep and get that illusive good quality sleep to help you power through your day!

5 Simple and Natural Tips for Amazing Sleep

Why is Sleep So Important?

Sleep plays an incredible role in your physical, mental, and spiritual health. Sadly, though, as we become busier and busier, many people are now getting less and low-quality sleep. It’s something that we have to choose to make a priority, just like eating healthy and having an active lifestyle. If we don’t our health pays the price later on and we spend years trying to fix it!

Lack of sleep affects your mental, emotional and physical well being. It can be as extreme as causing a car crash, but for most of us, it creeps up and before we know it, we have health problems. Things like brain fog, slow reaction time, impatience, grumpiness, poor concentration and focus, anxiety, depression, weight gain, weak immunity, autoimmune diseases, and even heart problems are common causes of sleep depravation.

 

Sleep Helps Manage Your Weight

As you might already know, at least two-thirds of adult Americans are either obese or overweight. There a strong link between weight-gain and poor sleep. In fact, lack of sleep is touted as one of the most dominant risk factors for weight conditions such as hypertension and obesity. In simple terms, people who get adequate sleep (preferably 7 to 9 hours) tend to weigh far less than those who sleep less.

Did you know that getting adequate sleep actually helps with your motivation to eat healthy and exercise?  So, if you are looking to shed weight and keep it off, getting adequate sleep is key. Plus, when we are tired, we tend to eat more calories throughout the day, which of course, leads to weight gain.

Sleep Increases Your Productivity and Concentration

If you’re finding it difficult to concentrate at work or school, the chances are that you’re getting less sleep. That’s because sleep is crucial for many brain functions. Our brains need time to rest to be able to process the emotions and information from the day.  Without that processing time, it’s hard to make decisions, think critically and creatively, and so much more.

Sleep Improves Athletic Performance & Reaction Times

It’s no secret that sleep can help rev up athletic performance. Many studies have shown that longer sleep can do wonders for an athlete’s reaction times, mental well-being, accuracy, and speed. It can even help with mental reaction times while at work, driving, and for focus and concentration.

Sleep Can Help Kick Depression & Anxiety

Mental health conditions like anxiety, stress or depression show significantly strong links to insomnia or poor sleep quality. In fact, over three-quarters of depressed people complain of sleep deprivation.

Sleep Can Brighten Up Your Mood

It’s well documented that the body can produce happy-making hormones such as dopamine and serotonin while you sleep. Good quality sleep inhibits the secretion of stress-related hormones such as cortisol.

Can Boost your Immune System

Your immunity takes a hit when your body is sleep deprived. In fact, people who get less than 7 hours of sleep are 3 times more likely to develop conditions associated with weak immunity such as a cold.

5 All-Natural Ways to get More Sleep

According to the CDC, a whopping 9 million adult Americans use prescription sleep drugs. What a wake-up call, right? Lucky for you, there are natural ways to fall asleep faster, and sleep better so you won’t need to reach for those sleeping pills.

5 Yoga Poses for Amazing Sleep

#1. Yoga Stretches

Yoga has, for many years, been touted a “wonder drug” for sleep deprivation. And for very good reason; yoga is a fantastic mind-quieting exercise. While the science behind it is not well known; we do know for sure that yoga works like a charm for relaxation. I love to do some yoga poses to calm myself down and prepare for sleep. I suggest taking 5-10 deep breaths while in each position. Try the following yoga poses for a good night sleep:

  • Standing Forward Bend (Uttanasana): This is a standing forward bend that can do wonders for your sleep. It can help relieve insomnia and headaches as well as lower any stress, anxiety, depression and fatigue. It also calms the mind and soothes the nerves by stretching the hips, hamstrings and calves while strengthening the thighs and knees at the same time. Read more about this pose here.
  • Seated Forward Bend (Paschimottanasana): Yoga experts believe this stretch can bring an overall sense of ease to your body. It opens up your hips releasing tension in the back and hamstrings. Read more about this post here.
  • Child’s Pose (Balasana): This is a quiet pose stretch that has deep, calming effect on your mind. Allow your chest to relax towards the floor and take 5-10 deep breaths It can also relieve tension. Read more about this pose here.
  • Plow Pose (Halasana): This will relax your back, neck and shoulders, which calms your mind and nerves for a more restful sleep. hRead more about this pose here.
  • “Legs up the Wall” Pose (Viparita Karani): the stretch brings about soothing quality as the blood rushes back to the heart. It also relieves tired and tight legs and feet and backaches. Read more about this pose here.

#2. Essential Oils

I use essential oils daily for me, my kids and even my husband and they have been amazingly helpful for sleep! I used to buy oils from the stores and online, but they were never as effective as the ones from Young Living have been. I have found that brand really matters when it comes to oils and can stand behind Young Living. Learn more about Young Living here.

Diffuse Essential Oils for Amazing Sleep

How to Use

  • Diffuse in a diffuser beside your bed. Let it run while you fall asleep. It will turn off when the water runs out.
  • Put a few drops on the bottoms of your feet and rub in
  • Put a few drops in the palm of your hand, cup over your nose and mouth, and take several deep breaths. Oils affect the limbic system of the brain which controls emotions and memory.
  • Put the oils into a roll on bottle (5-10 drops of essential oil in a tablespoon of carrier oil) and roll onto your chest, neck, wrists – anywhere you want, really!

Essential Oils to Use:

  • Lavender
  • Frankincense
  • Vetiver
  • Roman Chamomile
  • Sandalwood
  • Cedarwood
  • Ylang Ylang
  • Bergamot
  • Stress Away
  • Northern Lights Black Spruce
  • Abundance
  • Dream Catcher
  • Tranquil Roll On
  • RutaVala Roll On

#3. Meditation

Meditation is something I never really understood or even looked into until the past few years. Growing up as a Christian, I was taught it is pagan thing to do and to stay far away from it! I have a different opinion now, and have learned that meditation is simply quieting your mind, removing all distractions, so that your brain can process emotions and information, and relax. You can mediation on Scriptures, or say affirmations, pray, or even follow one of the many guided meditations found for free on YouTube!

I’ve recently started doing it myself, and really enjoy relaxing and then listening. It is often during these times that my brain comes up with my most creative plans and ideas, especially for my businesses! I learned a lot about meditation from the hilarious coach and author, Jen Sincero, in her book, “You’re A Badass at Making Money.” It’s a seriously awesome book – I laughed out loud many times throughout reading it!

I like this guided sleep mediation on YouTube – it is incredibly relaxing!

Meditation Tips

  • Have a bottle of Young Living Frankincense oil beside you. Put a few drops of it in the palms of your hands and take deep breaths of it throughout the practice.
  • Have a candle (soy-based, non scented is best! I like this one.) burning and focus your gaze on it to help quiet your mind
  • Run a diffuser with one of the oils I mentioned in the essential oils section next to you and take deep, cleansing breaths

#4. Switch Off Devices and Screens

Smartphones and screens emit a blue light which actually fires up the brain and even negatively affects melatonin production while you sleep! Seriously, they even wrote about in Scientific American.

“The light from our devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light—and blue light affects levels of the sleep-inducing hormone melatonin more than any other wavelength.”

Plus, the constant flickering images and posts on social media keep your brain active, which doesn’t help when you’re trying to relax for bed.

Turn off your devices for at least 30 minutes to an hour before bedtime. Mediate, pray, journal, do the yoga stretches, listen to some calming music, or read a book instead. I know, sooo terribly old fashioned, isn’t it? But it works, promise!

#5. Herbal Tea

Drinking a warm drink is so calming and relaxing, don’t you think? Ever noticed how many of us form emotional attachments to coffee? The ritual of sitting still and quiet, sipping. Try drinking herbal tea before bedtime. Some of my favorite are:

 

Handy Sleep Chart - Sleep Amounts by Age

Also, check out my post on getting a super comfy and healthy mattress here!

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Homemade Tooth Whitening Powder

Homemade Whitening Tooth Powder Recipe

Tooth powder. You read that right! It’s time to ditch your traditional toothpaste and enjoy the benefits of using a powder to brush your teeth and, thankfully, it’s not as strange as it sounds.  This simple recipe has added ingredients to help keep those teeth pearly white as well!

Homemade Whitening Tooth Powder Recipe

Ditch the Paste

I have been using some form of “natural” toothpaste for many years.  Once I learned about the dangers of fluoride, I made the switch to natural and fluoride-free.  I’ve tried everything from Toms brand to baking soda to coconut oil.  I was always left feeling a bit, well, fuzzy.  You know what I’m talking about.  There’s just something satisfying about running your tongue along your teeth and feeling squeaky clean.

Luckily we live in an era that seems to be getting back to the basics (at least I feel that we’re leaning in that general direction), and I stumbled upon tooth powder.  The concept seemed totally crazy!  It’s basically like rubbing dirt on your teeth to get them clean. Pretty silly, right? I admit, it did take some time to get used to it! We’re so conditioned to believe that foamy, sudsy, minty toothpaste is the only thing out there that will get the job done. But, you can’t knock it till you try it.  There are lots of natural tooth powders on the market today and I’m sure most of them are great.  However, I love to make my own homemade recipes and feel like the tooth powder I’m sharing with you is right up there with the best of them.  And of course, you’ll save a boat load of money over the course of a year if you make your own.

Whiten Your Smile Naturally

The key whitening ingredient in this recipe is food-grade activated charcoal.  That is what makes this tooth powder the lovely grey color.  It’s also what will turn you into a scary looking monster when you brush with it.  The charcoal will turn your mouth and teeth black.  Your kids may run and hide the first few times they see you using it.  But don’t worry, they’ll want to join in the fun too.    It does rinse clean out of your mouth but try not to get any on your clothing  as it WILL stain.

Before I started using it on my teeth, I was using it for occasional upset stomach or for times when I was exposed to gluten.  The charcoal binds to toxins and helps get them out of your system safely.  This is the same stuff used for stomach pumping in hospitals!  If it works, it works!  The same idea stands for tooth whitening.  The charcoal absorbs and pulls stains away from the tooth enamel.  Activated charcoal is a great item to have on hand.  You can read more about it here.  I simply opened capsules I had on hand but will be purchasing some in loose powder form when I run out.

Xylitol for Squeaky Clean Teeth

First, let me say that xylitol is highly poisonous to dogs.  If you do use this optional ingredient, please be sure to keep it out of reach of curious dogs.  Xylitol is a natural sugar alcohol.  It can now be readily found in most grocery stores near the sweeteners.  It’s super sweet and can be used to sweeten drinks, baked goods, chewing gum, etc.  However, xylitol has also been found to help break down bio-film in the body.  Xlear is a brand of nasal spray that uses xylitol to help break up mucus membranes that harbor bacteria.  Stroll through any health food store and you’ll most likely see several products with xylitol as the star ingredient.  It helps break through the bio-film on your teeth, making them easier to get clean and keep clean.  That fact, along with it’s natural sweetness make a great addition to this tooth powder.

Mud for your mouth

The bulk of this tooth powder is made from clay.  I chose to use white cosmetic clay that I purchased from Mountain Rose Herbs.  You can also use bentonite clay, although the final product will be grittier.  Bentonite clay is a good option as it can help draw out impurities and heal teeth but most any high quality natural clay will do just fine.  I just found that I really like the texture of this clay and I can also use it in other self care items like facial masks. And my husband agrees – he refused to use tooth powder until I switched to white cosmetic clay.  He said the powder made with bentonite clay tasted and felt like sand.  And yes, my husband actually uses this tooth powder!  He hasn’t touched his old tube of Crest since we switched to this.  If your hubby is as stubborn as mine, you’ll understand that this is huge testament to the effectiveness of this tooth powder.

Jazz it Up with Essential Oils

Peppermint essential oil is my preferred oil for this recipe but feel free to get creative.  Clove oil is  wonderful for gum and oral health.  Cinnamon would be delicious.  Orange essential oil might be a great choice for the kids (over 2).  For the recipe I share below I add about 8 drops of peppermint oil.  You can add more or less drops to your taste preferences. It’s going to add freshness, and aid in cleansing the mouth.

How to Use It

Simply wet your brush, tap off the excess water, dip into the powder and tap off the excess.  I don’t like to get a ton of powder on my brush and you don’t really need a lot to get the job done.  Brush as you normally would and rinse/spit till the water is clear.  I promise it won’t stain your teeth!  One jar of this lasts quite awhile for us. I even use this with my 2-year-old son!  He LOVES it.  We cannot brush his teeth without a “dip dip” into the tooth powder.  He hasn’t quite perfected spitting so we only dip the tiniest amount onto his brush.  Just enough to make him feel like a big boy (like Daddy).  This recipe can easily be adjusted to make a bigger batch that you can split into jars for each family member.

make your own whitening tooth powder with simple ingredients

So, have you ever used a tooth powder to brush with before?  Love it or hate it?  I hope this recipe gives you some inspiration to clean up your oral health products.  It is so nice knowing exactly what is in and what is not in my oral care items.  If you’re feeling motivated towards a healthier mouth you can try my oil pulling chews prior to brushing.  Your mouth will feel and look amazing!

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DIY Tooth Whitening Powder

A simple and tasty tooth powder to get your teeth clean and sparkling!

  • Author: Julie - My Merry Messy Life
Scale

Ingredients

  • 2 tsp clay (white or bentonite)
  • 2 tsp baking soda
  • 1/2 tsp activated charcoal
  • 1 1/2 tsp xylitol
  • pinch of salt
  • 810 drops of Peppermint essential oil (where I buy)

Instructions

  1. Pour all ingredients into a small bowl and add your drops of essential oil. Using a small fork stir gently to mix the ingredients and also to break up the essential oil that may clump together. Pour into a jar that you’re able to dip your toothbrush into easily.
  2. Keep out of reach of pets and children! May stain clothing, tile, etc.