Free Study Group Day: Sleep

Free and Open to All

Online essential oils class via Zoom

Sat June 29 9a-6p Central

Sleep

Sleep is a complex and essential biological process that affects nearly every aspect of health and well-being. It involves several stages and is regulated by multiple systems in the body. Here are the key aspects of sleep which will be addressed with clinical and energetic approaches:

1. Sleep Stages

Sleep is divided into two main types: Non-REM (NREM) sleep and REM (Rapid Eye Movement) sleep. NREM sleep is further divided into three stages:

NREM Stage 1: This is the lightest stage of sleep, lasting only a few minutes. It’s the transition period between wakefulness and sleep.

NREM Stage 2: This stage accounts for about 50% of the total sleep time. It is characterized by a deeper level of sleep than Stage 1, with slower brain waves and occasional bursts of rapid activity known as sleep spindles.

NREM Stage 3: Also known as deep sleep or slow-wave sleep, this stage is crucial for physical restoration and recovery. It is characterized by the slowest brain waves, known as delta waves.

REM Sleep: This stage is characterized by rapid eye movements, vivid dreaming, and increased brain activity similar to wakefulness. REM sleep is important for cognitive functions like memory consolidation and emotional regulation.

2. Sleep Cycles

A typical sleep cycle lasts about 90 minutes and consists of the progression through NREM stages followed by REM sleep. Adults usually experience 4-6 sleep cycles per night. The proportion of REM sleep increases with each cycle as the night progresses.

3. Circadian Rhythms

The circadian rhythm is the body’s internal clock that regulates the sleep-wake cycle roughly every 24 hours. It is influenced by external cues such as light and darkness. Disruptions to the circadian rhythm, such as those caused by shift work or jet lag, can affect sleep quality and overall health.

4. Sleep Duration

The recommended amount of sleep varies by age:

Infants: 14-17 hours

Toddlers: 11-14 hours

School-age children: 9-11 hours

Teenagers: 8-10 hours

Adults: 7-9 hours

Older adults: 7-8 hours

5. Sleep Quality

Sleep quality refers to how well one sleeps. Good sleep quality involves:

Ease of falling asleep: Typically within 15-20 minutes.

Maintaining sleep: Minimal awakenings during the night.

Duration of sleep: Adequate total sleep time.

Feeling rested: Waking up feeling refreshed and alert.

6. Health Implications of Sleep

Adequate sleep is essential for:

Physical health: Supports immune function, tissue repair, and growth.

Cognitive function: Enhances memory, learning, and problem-solving skills.

Emotional well-being: Regulates mood and reduces stress.

Metabolic health: Helps regulate appetite and weight.

7. Sleep Across the Lifespan

Sleep patterns and needs change throughout life. Infants and children need more sleep for growth and development. Teenagers often experience shifts in their sleep-wake cycle due to hormonal changes. Adults require consistent sleep for optimal functioning, and older adults may experience changes in sleep architecture, leading to lighter and more fragmented sleep.

Choose one oil from each of the following lines:

Line 1 (sleep support is premium choice)

Single Oils: Tarragon, Marjoram, Lemongrass, Tuberose, Lotus

Blends: Sleep Support

Line 2

Mugwort

Line 3

Artemisia

Line 4

Lavender, Chamomile, Benzoin, Yarrow, Blue Tansy, Dark Blue Tansy, Ylang Ylang

Line 5

Single Oils: Lotus, Ginger Lily

Blends: Rhythms

Line 6

Single Oils: Melissa, St.John’s Wort, Kava Kava

Line 7

Single Oils: Iron Bark Eucalyptus, Rue, St.John’s Wort

Blends: Etheric Cords

Line 8

Body tonic of one of the following:

Marjoram, Tarragon, Blue Lotus, Spikenard, Mimosa, Tuberose

Line 9

Single Oils: Tagates, Spikenard, Valerian

Blends: Soothing Foot Rub

(Best in ointment form, or have massage oil / lotion to add essential oils to for process)

Line 10

Single Oils: Yarrow, German Chamomile, Blue Tansy, Dark Blue Tansy

Blends: Blue Healer

Study Group: Sleep Kit for purchase: $85 ($120 value) 

Mugwort

Artemisia

Sleep Support

Lavender Maillette

Rhythms 

St.John’s Wort 5ml

Tarragon BT 2oz

Tagates Ointment 1oz

Blue Healer